Here are our top 5 favorite gut-healthy smoothie recipes to try today.

When it comes to optimal gut health, you are what you eat. What you consume matters, especially if you live with a gastrointestinal condition that hinders the absorption or processing of certain foods and nutrients. 

Whether you’re hoping to change up your everyday go-to foods to meet new dietary guidelines provided by your gastroenterologist or are simply trying to add more variety and sustenance to your overall daily eating plan, gut-healthy smoothies are a great way to do so. They boost your body’s vitamins and minerals while keeping your gut balanced.

No matter what time of day it is, a smoothie is always the right choice, but we especially recommend them as a quick breakfast, on-the-go snack, or between-meal booster.

The health of your gut correlates directly to the overall health of your entire body. In fact, your digestive health is linked to almost every other bodily function, including your mood and brain health. So keeping it balanced is essential to maintaining your healthiest self from the inside out. 

Aside from focusing on just eliminating specific foods and upping your prebiotic and probiotic consumption, there are various ways to ensure you are taking in ample amounts of nutrient-dense food that support your overall gut balance. Smoothies are one of the best ways to combine multiple food groups to ensure you consume a healthy dose of ingredients for a well-balanced diet and gut. 

While boosting your supplements may be a great idea if you’re gut is imbalanced, there are plenty of ways to get your gut in check through the foods you consume daily.

Some of the best foods for gut health include:

  • Kefir

  • Yogurt

  • Olive oil

  • Almonds

  • Peas

  • Brussel sprouts

  • Bananas

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  • Garlic

  • Ginger

  • Kombucha

  • Sourdough

  • Kimchi

  • Miso 

  • Kale


  • Cabbage

  • Blueberries 

  • Dark chocolate 

  • Honey

  • Beans

1. Tangy Flax Berry Smoothie

Flaxseed has been considered a superfood for centuries. It has been proven to relieve constipation and improve overall digestive health. It has also been linked to improving high cholesterol and lowering the risk for heart disease. Because of its immense digestive health properties, it is the perfect addition to any smoothie, especially when combined with other gut-healthy items like berries. 

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Combine 1 ½ cups of plant-based milk with ½ cup frozen berries of your choice, 1-2 tablespoons flaxseed meal, 1 teaspoon of ginger root, and a cup of baby spinach or kale in a blender. Blend until smooth, and enjoy! 

2. Mean Green Smoothie

Nothing screams healthy gut, or healthy body in general, quite like a good helping of greens. From kale and spinach to leafy romaine lettuce and cabbage, greens assist in the growth of healthy gut bacteria.

To enjoy the extra green boost today, combine 1 cup of dairy-free milk, ½ cup of dairy-free yogurt or kefir, 1 cup of baby spinach and kale (or your favorite leafy greens), 1 teaspoon of cinnamon (to help maintain a better balance of nutrients in your gut), 1 teaspoon of vanilla extract for sweetness, and 1 oz. of aloe vera juice (to help regulate your bowels). Blend until smooth and enjoy any time of day.

3. The Ultimate Hydration Smoothie

Hydration is key to a healthy gut. Whether your primary source of staying hydrated comes from water, water-rich foods, or alternatives to standard water like coconut water, maintaining a healthy amount is essential to positive gut health. 

Add 1 ½ cups of coconut water, 1 cup of romaine lettuce, 1 cup of kale, 1 cup of mixed berries or berries of your choice, ½ of an avocado to a blender and blend until smooth. Enjoy as the perfect post-workout smoothie or as an addition to a gut-healthy lunch.

4. Gut-Friendly Smoothie

Why not fill all of your favorite gut-healthy foods into a blender and enjoy through a straw? This gut-friendly smoothie that we love is packed with all the nutrients your body needs and loves. 

Combine 1 medium banana, ¾ cup kefir, ¼ cup non-dairy milk, 1 tablespoon chia seeds, 1 cup kale, ½ cup ice, 1 teaspoon fresh ginger, 2-4 fresh mint leaves, vanilla extract to taste.

5. Soothing Smoothie Bowl

If you love the idea of a smoothie but prefer to enjoy your meals in a dish, a smoothie bowl packed with gut-healthy ingredients should be your go-to option. One of our favorites combines the probiotic-packed kefir with wild blueberries and oats. This recipe is sure to delight your taste buds and your gut while soothing your gastrointestinal condition and boosting your immune system. 

Although we love a good smoothie in our day, we know that it can sometimes feel like a big feat to find the time to throw one together. So when you find yourself in a pinch for time, we love recommending some of our favorite local eateries in the Newton area that focus on a happy, healthy gut balance. Check them out here and enjoy! 


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About the Author: Thien Bao

Hello, my name is ThienBao. I am a freelance developer specializing in various types of code.