If you have digestive problems or Irritable Bowel Syndrome (IBS) then smoothies are an excellent way to get a boost of nutrition as the plant fibre is broken down making it easier for you to digest. Here is a way of making the perfect gut soothing smoothie if you have digestive problems or IBS.
1. Pick your milk alternative
A base of a milk that is gentle on the stomach is good for a gut soothing smoothie. If you are lactose intolerant try almond milk, it contains none of the lactose of cows milk. Coconut milk is also an alternative base. If you enjoy soya milk you could also try that, although some people will find that they can't tolerate soya milk.
2. Add your favourite fruit or vegetables
Next try some of your favourite fruit and vegetables but choose low FODMAP ones.
A low FODMAP diet has been shown to help control the symptoms of IBS so the key to putting together a gut soothing smoothie is using low FODMAP foods. Bananas make a great smoothie base, are full of fibre and potassium (which is essential to regulate blood pressure and for the nervous system) and are considered low FODMAP. If you want a vegetable base broccoli is low FODMAP.
Some berries could be added like strawberries or raspberries which are also low FODMAP too and add some vitamin C. Pineapple, kiwi or honeydew melon are low FODMAP and so is lime. Add a dash of lime for that sharpness and to add some citrus and vitamin C goodness.
If you want to take it up a gear, adds some leafy green vegetables into your smoothie. Kale, cabbage, baby spinach and swiss chard are high in iron and are low FODMAP too. If you mix these vegetables with fruit it can still taste sweet, just don't overdo it on the veg.
3. Add a nut butter
Nut butters are full of healthy fats and are high in protein so are a great addition to your smoothie. Avoid cashew butter which is high FODMAP but instead try peanut butter or almond butter in your smoothie. All nut butters are high in protein which helps build and repair tissues and helps you to stay fuller longer.
4. Add your extras
Extras like aloe vera, live yoghurts or seeds can all add different health benefits.
Aloe Vera
Aloe Vera is a plant that has been used for its health and healing benefits for many years and anecdotal evidence suggest it may help with stomach and digestive problems. Aloe Vera powder like that made by Indigo Herbs can be taken in small amounts internally and is rich in antioxidants. Antioxidants are substances that protect your cells from free radicals and are thought to help in the fight against cancer. Always read the instructions on the packet to how much you can consume daily.
Live Yoghurt
There are many benefits of live yoghurt, especially for digestion. Live yoghurt is full of probiotics. The live active bacteria cultures containing bacteria like Lactobacillus acidophilus helps break down the lactose making it easier to digest. It's also high in protein, calcium and vitamin D.
Smoothie recipe
So taking all this into consideration, here is my simple recipe for a gut soothing smoothie.
Ingredients
1 banana
1 banana
1/4 fresh pineapple
450 ml of almond milk
1 tablespoon of peanut or almond butter
75ml live yoghurt
2 teaspoons Indigo Nutrition aloe vera powder
2 teaspoons maple syrup to taste (optional)
Serves 2
Method
Method
1. Prepare the pineapple by removing the outer skin and cut into chunks.
2. Chop up the banana.
3. Add all the ingredients to the blender.
4. Blend until smooth.
You can sweeten with maple syrup if need be which is low FODMAP.
Enjoy!
Let me know - what smoothies do you enjoy? Check out this guide to some of the best vegetable juicers when you are here.
Enjoy!
Let me know - what smoothies do you enjoy? Check out this guide to some of the best vegetable juicers when you are here.
Indigo Herbs do some fab mixes which I add into smoothies they always make me feel like I've had an extra boost.
ReplyDeleteWhich mixes do you like Micaela?
DeleteOh it sounds so delicious. It's not often I have smoothies and I've no idea why as I do realy enjoy them. You prompted me to start again. Michn x
ReplyDeleteThat's nice to know, thanks Michelle
DeleteI do make smoothies from time to time, but I tend to drink them for lunch rather then breakfast. I am lactose intolerant so I always choose almond or coconut milk. And when it comes to combinations, I do like banana and pineapple best.
ReplyDeleteMaybe give this one a try then Joanna?
DeleteI absolutely love smoothies, but for some reason have never thought to put pineapple in one, it sounds delicious.
ReplyDeleteI love smoothies and that you can make them with milk-free alternatives and nut butters etc to make them really healthy. Yum.
ReplyDeleteI like soya milk too, and I find it doesn't upset my stomach like normal milk but some people tolerate almond milk better.
DeleteI suffer really badly with IBS and have done my entire adult life. I must try this out and see if it helps x
ReplyDeleteLet me know how you get on!
DeleteThey are really convenient especially if you prepare it all the night before.
ReplyDeleteI'm like you and often can't stomach breakfast first thing on a morning. A smoothie is a great idea and this recipe looks really tasty! Does the aloe powder have any taste? I did once try an aloe vera water and wasn't keen on the taste.
ReplyDeleteIt has a mild taste and you can mix it with water first to add it to the mix
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