Many people have replaced the scrambled-eggs-and-bread breakfast duo with nutritious, sippable fruits and vegetables to improve their gut. If you’re having indigestion or experiencing bloating more frequently, add these five healthful ingredients to your smoothies. They’ll help minimize various digestive concerns and keep your gut in good shape.
1. Banana
Many smoothie lovers add this soft and nutritious treat to your liquid breakfast. Bananas are delicious and their natural sweetness makes your creamy fruit drink taste better.
They have enough fiber and starch to minimize constipation and regulate bowel movement, supporting overall gut health. Plus, they’re rich in potassium, which is good for the heart, and are filling — beneficial if you’re trying to lose weight. Include bananas in your recipe and say goodbye to digestive problems that disrupt your day.
2. Yogurt
Yogurt is a powerhouse of gut-beneficial compounds from calcium, protein, vitamins, and live cultures or probiotics. Eating can help prevent digestive problems and boost bone health.
Probiotics enhance your gut’s ability to break down a wide variety of foods and help regulate bowel movements. Moreover, its high calcium content helps prevent bone mass loss starting at around age 30 and keeps the musculoskeletal system robust.
Among other types, Greek yogurt is one of the best for gut health since it has double the amount of protein but contains less sodium, which makes it easy for the gut and tastes great in smoothies. Plus, it’s also one of the foods that will help enhance your workout.
3. Flax Seeds
These seeds are chock full of nutrients your buds and body will be happy to eat. A serving provides enough protein, omega-3 fatty acids and fiber, supporting a healthy digestive tract.
One tablespoon of flaxseeds packs 2 grams of fiber, which is 8% of the daily recommended intake for women and 5% for men. It has both soluble and insoluble fiber, making it a champion for intestinal health.
Flax seeds can also aid in weight loss. Their soluble fiber becomes sticky when mixed with any liquid — this specific feature helps suppress hunger and cravings. Flax seeds are a great solution if you want to trim inches off your waist without feeling like you’re depriving your gut of food.
4. Chia Seeds
Another contender for a robust gut is chia seeds. They’re rich in fiber, protein, calcium and essential minerals that all contribute to general wellness. Two tablespoons of chia seeds contain 11.2 grams of fiber, which helps slow digestion, prevent sugar crash after a meal and promote satiation.
The gut contains both good and bad bacteria to balance the digestive ecosystem. Besides fiber, chia seeds boast omega-3 fatty acids that help reduce the volume of bad bacteria while increasing the number of good bacteria and strengthening the gut lining. Furthermore, they’re an excellent smoothie ingredient for those with irritable bowel syndrome, as consumption can reduce constipation and other symptoms.
5. Blueberries
Blueberries are a staple in many smoothie recipes due to their long list of wholesome benefits. For this reason, many consider it a superfood. They’re rich in phenolic compounds that experts believe act as prebiotics, supporting gut health.
In a study of 43 patients with functional gastrointestinal disorders, researchers determined consuming freeze-dried blueberries provided relief from abdominal symptoms. In addition, it improved the overall markers of wellbeing, functioning and quality of life. So, the next time you have a delicious fruit blend for a snack, remember to add some blueberries.
Eat Your Way To A Happy Gut
If you want to switch to a nutritious liquid breakfast, add these five ingredients to improve your digestive system. Mixing in a handful of blueberries, a slice of banana, or a tablespoon of chia, flax seeds or Greek yogurt can make smoothies healthier and taste even better. Strengthen your gut with these natural remedies and great tasting smoothies.
