10 tips for getting started with smoothies for gut health

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You might know that I’m sharing a lot of juicing content on here at the moment. Juicing is one of my go-to strategies when I’m flaring but I also wanted to talk about the benefits of smoothies for your gut health here too.

Admittedly, I don’t make smoothies as often as I juice but smoothies can be great for your gut health too. They’re higher in fibre which we need for our microbiome to thrive and can also be a good way to get more fats and protein into your diet. Another bonus: they’re liquid! So they can be a great way to get a nutrient-dense meal in liquid form; if you’re suffering with nausea, poor appetite or just can’t stomach anything solid.

Getting started with smoothies is often easier too since blenders are really affordable and not as technical as juicing, you just need something to blend!

So let’s discuss my top tips for starting smoothies with gut health issues-do note these aren’t specific for health conditions but just what works with me and Crohn’s.

1. Choose a dairy-free protein powder

One of the best thing about making smoothies is you can get some much-needed protein via them (something which is trickier than juicing for example). I personally use a dairy-free protein powder, as some people find dairy isn’t great for their digestion. I use a pea protein powder as I find this the best source of dairy-free protein powder and most are also low FODMAP friendly.

2. Add Chia Seeds

Chia seeds are really good for your digestion but chances are, you don’t want to eat them whole or by the spoonful as they’ll aggrevate your gut. Using chia seeds in a smoothie helps blend them up, but I’d recommend starting small and adding them slowly. Why not try my low FODMAP berry and turmeric smoothie which uses chia seeds.

3. Balance soluble and insoluble fibre

Smoothies still contain fibre and too much of insoluble fibre (which we find in things like spinach and celery) can aggravate an inflamed gut. Balance this by using more soluble fibre, which tends to be more soothing-this is found in things like pumpkin and banana. So add a handful of spinach to a mix of frozen mango and banana for example.

4. Add peanut butter to your smoothies

This is one tip I’ve been using for years. I’ll always add a teaspoon of peanut butter to my smoothies. Why? Well peanuts or any other nut, are a great source of healthy fats. In their whole form, they’re quite hard to digest but in butters they’re smoother and blended. Lots of people with gut issues struggle with gaining weight and this is always my top tip. If you prefer, you can use powdered peanut butter which is free from oil and much easier to add a scoop of than the regular kind.

5. Use frozen avocado

Frozen avocado is my other top tip. Avocado is another great source of healthy fats but can be expensive to buy whole. I use chopped, frozen avocado from the supermarket which you just add to your mix and blend.

6. Make prepared smoothie bags

Something I talked about in my batch cooking when you’re gluten and dairy free post is making up prep bags. This works just as well for smoothies too. You can buy prep bags in the supermarket or make your own: smoothie, banana, avocado, kale, mango and berries all freeze really well.

7. Get Spicy

Another great thing about smoothies is you can chuck lots of different things in there and chances are you won’t taste them! I do this with turmeric, which is great for inflammation, but ginger works well too. And, of course, lovely cinnamon can help make a smoothie recipe feel festive. Why not try my turmeric protein smoothie.

8. Use dairy free milk

As well as dairy free protein powder, I also use dairy free milk in my smoothies. I wouldn’t recommend coconut milk for this as it can be quite high in fat but almond milk works really well.

9. Get creative in the summer months

In the summer months, many of us with gut issues struggle with hydration so freezing a batch of your smoothies into lolly moulds is a great idea!

10. Be wary of powders and potions

Finally, lots of people when starting out with smoothies focus on adding lots of powders and potions such as Macca and Spirulina. Don’t do this! Firstly, you don’t need expensive ingredients but secondly, these can cause a laxative effect with sensitive guts (hence, why they’re called ‘cleansing). You really don’t need any ‘superfoods’ in your smoothies: just stick to protein powder, nut butter and a mix of fruit and veg. One powder that could be useful if Psyllium Husk however as it’s a type of fibre that can work equally well for diarrhea and constipation.