A healthy gut microbiome allows us to absorb and utilize quality nutrients so we can stay energized and healthy. Nourishing and supporting our gut with plant foods that contain plenty of fiber and nutrients is essential to keep our immune system working effectively. Probiotics are beneficial gut bacteria, while prebiotics are nutrients that directly feed the good bacteria in our gut to keep them alive for optimal digestion. Without quality sources of prebiotics in our diet, we lack an abundant and diverse population of beneficial gut bacteria.
Spinach, kale (or other leafy greens), whole grains, apples, bananas, and rolled oats are excellent sources of prebiotics that can be added to a smoothie to support the growth of good bacteria. Check out these three 5-minute smoothie recipes to add to your morning for a quality dose of gut-healing nutrients that will detoxify, aid digestion, and protect the lining of the GI tract.
Matcha Banana Protein Smoothie
447 calories per serving
vegan
Matcha is a rich source of antioxidants and polyphenols, which act as a prebiotic to encourage the growth of good bacteria in the gut. Low-fructose fruits, such as bananas, are ideal for digestive health, especially if prone to bloating and other GI issues. Bananas are packed with powerful nutrients like magnesium, potassium, and inulin, which stimulates the growth of good bacteria to support a healthy gut microbiome.
Ingredients
2 tbsp. F45 Fuel protein powder
1 cup unsweetened almond milk
1 banana, sliced
2 tsp. matcha powder
¼ cup natural coconut yogurt
½ tsp. stevia (optional)
To prepare: Add all ingredients in a blender and blend until a smooth consistency is formed. Pour smoothie into a large glass and serve!
447 calories per serving
vegan
This powerhouse plant-based green smoothie is the ultimate gut detoxifier, loaded with fiber-rich leafy greens that provide prebiotic nutrients to promote an abundant and diverse population of healthy gut bacteria. Kale and other cruciferous vegetables contain glucosinolates, which are compounds that ward off toxins, disease, and inflammation throughout the GI tract. Avocado adds a creamy texture to this superfood smoothie, along with essential digestive-supporting nutrients like potassium. To cut cravings, boost energy, and support a healthy gut microbiome, be sure to add a glass of this green goodness into your morning routine!
Ingredients
1 1/2 frozen bananas
2 tbsp. vanilla plant-based protein powder
1 cup baby spinach leaves
1 cup kale
2 tbsp. avocado
1 tbsp. rice malt syrup
1 cup unsweetened almond milk
1/2 cup ice
To prepare: Add all the ingredients in a blender and blend until smooth. Pour smoothie into a tall glass and enjoy!
Crunchy Blueberry Protein Smoothie
438 calories per serving
This creamy and delicious protein-packed smoothie made with natural Greek yogurt, blueberries, and oat milk is packed full of quality, gut-supporting nutrients to get your day started on the right track. Be sure to use a high-quality, unsweetened plain Greek yogurt to boost your intake of probiotics (beneficial gut bacteria)!
Ingredients
100g frozen blueberries
60g natural Greek yogurt
200ml oat milk, unsweetened
30g F45 Fuel Vanilla Protein
1/2 cup ice
15g shredded coconut
10g activated buckwheat (buckinis)
To prepare: Add all of the ingredients except the toppings into a blender, and blend until a smooth consistency is formed. Pour the smoothie into a glass and top with coconut and buckinis. Enjoy!
