How to make a healthy smoothie for a happier gut

Smoothies are the ultimate feel-good health food. They're quick to make, endlessly adaptable and an easy way to pack in a load of nutrients. However, smoothies aren't just about their vibrant colours and delicious flavours. They can also work wonders for your gut health, which plays a huge role in your overall well-being.

Gut health has been a hot topic for good reason. A balanced gut can lead to better digestion, a stronger immune system, and even improved mood. It’s no wonder recent research suggests 43% of us are taking steps to improve their gut health and 41% feel we could be doing more. A daily gut-friendly smoothie is a simple and delicious way to get started.

Here’s your guide to creating a smoothie that not only tastes good but also keeps your gut in great shape.

The base recipe

Serves 1

A good smoothie starts with the right base. This one’s simple, adaptable and loaded with ingredients to nourish your gut.

Ingredients

240ml unsweetened nut milk or coconut water

1 small banana (about 100g, peeled)

75g frozen berries

1 tbsp ground flaxseed

120g plain, unsweetened kefir

1 teaspoon honey or maple syrup (optional)

Method:

Throw everything into a blender and blitz until smooth. Adjust the liquid if you like it thicker or thinner. Pour, enjoy, and let your gut soak up the goodness.

Why does this smoothie help your gut?

This smoothie’s got everything your gut needs to thrive. The kefir adds live bacteria, the flaxseed is packed with fibre, and the banana and berries offer fibre and antioxidants. Together, they create a drink that’s as nourishing as it is tasty.

How can you adapt your smoothie?

Smoothies are a versatile way to tailor your nutrition. Whether you’re supporting gut health, boosting energy, or recovering after a workout, the right ingredients can make all the difference. With nutrient-packed options, you can tailor your smoothie to both your taste and your health goals.

Add some greens

Green vegetables like spinach or kale are fantastic smoothie additions. They're packed with fibre, magnesium and antioxidant compounds like flavonoids, which support digestion and gut health. Fibre keeps your digestive system running smoothly, while antioxidants help combat inflammation.

Include polyphenols

These plant compounds have antioxidant properties that fuel beneficial gut bacteria. Cacao powder, pomegranate seeds and fresh berries are all delicious ways to pack polyphenols into your smoothie. They also add a burst of flavour.

Make it protein-packed

Protein is essential for overall health. Gut-friendly options, like soy or pea protein powders, blend beautifully into smoothies and perfect for muscle recovery after a workout. Almond butter is also a great choice for adding protein and healthy fats.

Spice it up

A pinch of ginger, cinnamon, or turmeric can give your smoothie a warming kick, while also offering anti-inflammatory benefits. Turmeric works best when combined with a pinch of black pepper, which makes it easier for your body to absorb curcumin, its active compound.

How can you make smoothies part of your daily routine?

To really feel the benefits, you’ll want to make smoothies a regular thing. Here’s how to make it easy:

• Prep ahead: Freeze pre-portioned bags of ingredients for a grab-and-blend breakfast.

• Stay creative: Experiment with different flavours and combinations to keep things interesting.

• Eat a balanced diet: Smoothies are great, but variety is key. Pair them with gut-friendly foods, like whole grains, alongside vegetables, lean proteins and healthy fats.

Adding a gut-friendly smoothie to your daily routine is an easy and effective way to boost your health and get the right support for a balanced gut, better digestion and more energy to take on the day. Smoothies are more than just a trend - they’re a delicious way to reach our long-term wellness goals.

Not all smoothies are created equally. Many shop-bought options are packed with added sugars and lack essential nutrients. By making your own, you control exactly what goes in, ensuring it’s packed with gut-loving goodness