Recipe: Gut Friendly Smoothie



As you know, I blog a lot about juicing but not so much about smoothies! Some smoothies can be difficult to digest if they have a lot of fibre but I’m always being asked about easy to digest smoothie recipes. Therefore I’m excited to share this gut friendly smoothie recipe with you today; it’s full of lots of goodness and can be adapted depending on how sensitive you are to fibre. I recently also made a delicious iced smoothie lolly version of these smoothie so make sure you check that recipe out too!


Want more Smoothie Recipes for IBS and IBD?” style=”glass” box_color=”#eb3086″ title_color=”#ffffff”]Checkout my free Juicing/Smoothie Ebook for IBS, IBD and other gut problems- which you can download for free and my NEW book on IBD: Managing IBD- A Balanced Guide to Inflammatory Bowel Disease

How is it anti-inflammatory smoothie?

The key to an anti-inflammatory smoothie is turmeric and ginger, both of which do amazing things for your digestion .

  • Always add organic turmeric to smoothies  and add a pinch of black pepper to maximise absorption.
  • Turmeric is vital to anti-inflammation and I always recommend trying to supplement turmeric with black pepper in addition to putting it in smoothies.  You’re looking to find a mix of turmeric and black pepper.
  • Ginger is another great anti-inflammatory. I always recommend buying it fresh- top tip if peeling; only peel very thinly as most of the goodness is located in the top layer.



gut health smoothie

How else can it help my health?

  • The chia seeds are great for getting a dose of gently absorbing soluble fibre. It’s best to buy chia seeds in bulk to save money.
  • Banana also  has soluble fibre which is much gentler on the stomach.  Remember this type of fibre is quite easy to digest (instead of the insoluble fibre found in veggies etc)
  • Hemp Protein is a great source of non-dairy protein and omega 3 too. 
  • Almond Milk provides calcium.
  • Cashew Nut Butter is a good way to increase your intake of nuts and fats.

I use a Nutribullet to whizz mine but you can get plenty of other smoothie makers too.

Gut Friendly Smoothie

What You'll Need

  1. 1 banana
  2. 1 tablespoon of cashew nut butter
  3. 1 tablespoon of ground turmeric and sprinkle of black pepper
  4. 2 thumb size pieces of ginger, chopped finely and peeled
  5. I added these extra ingredients but these are optional depending on how you tolerate them. Although the seeds might like really tough, once they’re blended in the smoothie, you should do just fine (especially with Chai since it’s mainly soluble fibre. If you are cautious, then please try them one at a time.
  6. 1 teaspoon of Chia seeds (my super cute mini-sachets are from Natural Blender Box-more about them below)
  7. 1 teaspoon of Hemp Powder (also from Natural Blender Box)
  8. 1/4 cup of gluten-free Muesli or oats (I used Delicious Alchemy’s Gluten Free Muesli)
  9. 1 cup of Almond Milk (I use Alpro Unsweetened because it’s one of the few that are carrageenan free- but Rude Health is also a good shout)

How To Make It

  1. Whizz all together in the Nutribullet for 30 seconds and voila….the perfect breakfast smoothie.


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  1. Roxie Watt
    March 12, 2016 / 7:34 pm

    I love making smoothies, they’re such an easy way to get your 5 a day. This recipe sounds really interesting. I’d never think to add spices to a smoothie. Thanks for the idea!

  2. March 14, 2016 / 10:32 am

    We occasionally make smoothies, but we’ve never tried one with raw ginger! This looks and sounds delicious! Thanks for sharing. 🙂

  3. Misty
    July 31, 2016 / 8:27 pm

    Can you use a regular blender?

    • Healthyglobetrotting
      August 2, 2016 / 11:04 am

      Yeah course no problem.

  4. Sharon
    October 10, 2016 / 4:49 am

    Hi there – smoothie sounds great, just wondering why your picture does not show a yellow smoothie? With a tablespoon of turmeric this shake should be bright yellow!

  5. jessica
    July 4, 2017 / 11:05 pm

    Chia seeds are a big nono for UC…

    • Healthyglobetrotting
      July 5, 2017 / 8:06 am

      hi jessica, how so? They are a great source of omega 3 and soluble fibre. When grounded they should be fine-you can also soak them which breaks them down further. Of course, everyone’s different but there’s nothing about them that makes them bad for UC. Even fibre is soluble kind which is easier to tolerate.

  6. Zenaida Adam
    March 5, 2018 / 11:23 am

    Hi there-I have made so many times this smoothie recipes and i find it very tasty and comforting.I suffer from IBS and indeed is working.I just wanna thank you for this delicious recipes.We can use peanut butter instead?

  7. P
    March 9, 2018 / 6:23 pm

    Being “gut healthy” and IBS friendly – according to FODMAP foods to avoid are ripe bananas and cashews so I can’t see this recipe being totally beneficial

    • Healthyglobetrotting
      March 10, 2018 / 8:13 pm

      if you read my blog, you’ll know I have a lot of issues with low-fodmap! I don’t believe low fodmap is the key to good gut health- it’s extremely restrictive and a LAST resort not a first one. saying that, i’ll mark recipes as low fodmap if they are- but there’s plenty of gut health recipes that are good for you without having being to low fodmap.

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