No doubt you’ve heard the phrase ‘gut health’ and you understand that the key to a healthy body is good gut health. But why is gut health important and how can healthy smoothies help you to improve your overall gut health?

What is gut health?

There are trillions of bacteria in your body, the majority of which can be found in your digestive system. These bacteria in your gut are known as your ‘gut microbiome’ and they are critical for a healthy body. Believe it or not, 80% of your immune system is in your gut so when your gut health is poor, so is your overall health which leads to you getting sick, this is why it’s vital to have good gut health.

Good gut health is when you have the right balance of good and bad bacteria and yeast in your digestive tract. When your gut health is good, your overall health is.

How can smoothies help?

When it comes to better gut health, you are what you eat. The food you eat matters, especially if you live with a digestive health condition such as irritable bowel syndrome, Crohn’s disease or leaky gut that stops the beneficial bacteria from being absorbed into your body.

If you’re wanting to improve the health of your digestive system or are trying to change your diet to include certain foods, gut-healing smoothies are a great way to do so. Not only do they ensure a healthy digestive system, but they also help to boost the number of vitamins and minerals in your body whilst ensuring a balanced gut.

What foods are considered gut-healthy?

Foods that are fermented such as yoghurt, kefir and kombucha are considered the holy grail of good gut foods thanks to the number of probiotic bacteria they contain. Yoghurt especially has been shown to calm an upset stomach and gastrointestinal conditions such as abdominal pain, ulcerative colitis and constipation. as it has anti-inflammatory properties that help to calm the stomach lining.

One specific scientific study found that people who regularly eat yoghurt as part of their diet have more lactobacilli, a type of bacteria linked to a healthy gut, as well as fewer enterobacteria which are linked to poor gut health.

Some foods that are perfect to add to a healthy gut smoothie are:

• Yoghurt

• Olive oil

• Kefir

• Almonds

• Coconut milk

• Flax seeds

• Chia seeds

• Peas

• Brussel sprouts

• Bananas

• Garlic

• Ginger

• Kombucha

• Sourdough

• Kimchi

• Miso 

• Kale

• Cabbage

• Blueberries 

• Dark chocolate 

• Honey

• Aloe vera juice

• Beans

Foods to avoid

There are some foods that you should try to avoid at all costs, including:

Sugar

Sugar is particularly harmful to your gut health. Too much added sugar in the diet can lead to increased constipation, digestive issues and poor overall gut function.

Dairy

Even if you’re not lactose intolerant, dairy products can actually cause your stomach upset. Research has shown that dairy consumption can change the bacterial structure of your gut quickly, allowing certain strains linked to digestive tract problems to flourish.

Red Meat

Just like dairy, consuming lots of red meat can encourage the growth of certain bacteria in the digestive system that can negatively impact your overall health causing things such as weight gain and a poor immune system.

Gluten

Even if you don’t have a gluten intolerance, it can still lead to stomach pains, bloating and fatigue. Research has shown that when you reduce the amount of gluten you consume can help to lower insulin resistance, inflammation and weight gain.

Recipies for Smoothies for Gut Health

Now you know the best foods for your gut and ones to avoid, let’s look at some deliciously tasty gut-healing smoothie recipes.

Tropical healthy gut smoothie

This divine tropical smoothie contains gut-healing ingredients that will help boost your digestion and make you feel amazing. It includes:

• Pineapple – not only is Pineapple a fantastic source of fibre and bromelain, an enzyme that aids digestion.

• Banana – bananas contain plenty of prebiotic fibre which helps the good bacteria in your gut to thrive, not to mention it’s super creamy too so adds a delicious texture to your smoothie!

• Coconut milk – this is the ideal alternative to dairy-based milk as it is deliciously creamy and helps to hydrate the digestive system which helps to relieve constipation. It also contains plenty of healthy fats which help to reduce many of the symptoms associated with IBS.

• Greek yoghurt – this contains probiotics which are vital for a healthy gut as it helps to restore the balance of good and bad bacteria which helps to reduce inflammation in the gut.

Ingredients

• 60g pineapple chunks

• 1 small banana chopped

• 250ml coconut milk

• 75g greek yoghurt

• 1 thumb of ginger

Method

Add all ingredients into a blender and blend until smooth. If the mixture is too thick add a little more coconut milk until it’s your desired consistency. Serve over ice and enjoy!

Green Smoothie recipe

This vibrant green smoothie is packed full of probiotics, greens and aloe vera juice – ingredients which are nice to the digestive system!

Ingredients

• 175ml dairy-free milk such as coconut milk

• 75g greek yoghurt or kefir

• 1 handful of spinach

• 1 handful of kale

• 1 teaspoon vanilla extract

• 75ml aloe vera juice

Method

Add all ingredients into a blender and blend until smooth. If the mixture is too thick add a little more aloe vera juice until it’s your desired consistency. Serve over ice and enjoy!