A healthy gut impacts everything from immunity to mood. These science-backed smoothies target constipation, bloating, and inflammation and packed with fiber, probiotics, and anti-inflammatory ingredients.
For more on how these ingredients work together, see how prebiotics and probiotics support gut health.
1. Fiber-Boost Berry Smoothie (Constipation Relief)
Great for: Promoting regularity + feeding gut bacteria.
Ingredients:
- 1 cup kefir (probiotic-rich)
- ½ cup mixed berries (blueberries, raspberries – high fiber)
- 1 tbsp ground flaxseeds (soluble & insoluble fiber)
- 1 tbsp psyllium husk (gentle bulk-forming fiber)
- 1 tsp coconut oil (lubricates digestion)
- 1 tsp cinnamon (balances blood sugar)
- 1 tsp chia seeds (soaked for extra fiber)
- Optional: 1 date (natural sweetness)
Instructions:
Blend all ingredients + sip slowly with extra water!
2. Probiotic Smoothie for Bloating & Gut Balance
(Ideal for gas, microbial imbalance)
Why It Works:
● Kefir/yogurt: Probiotics for good bacteria
● Oats/banana: Prebiotics to feed microbes
● Pineapple/fennel: Fight bloating
Ingredients:
- ½ cup kefir (or coconut yogurt)
- ½ banana (or ¼ cup sweet potato)
- ½ cup cooked oats (resistant starch)
- ½ cup pineapple (bloat-fighting bromelain)
- ¼ tsp fennel seeds (or ½” ginger)
- ½ cup almond milk
Instructions:
Blend until smooth. Drink immediately.
Pro Tip: Rotate prebiotics (try jicama or green banana flour).
3. Anti-Inflammatory Smoothie for Leaky Gut
(Repairs gut lining + reduces inflammation)
Why It Works:
● Collagen: Heals intestinal lining
● Turmeric/berries: Anti-inflammatory
● Almond butter: Healthy fats
Ingredients:
- ½ cup blueberries
- 1 tbsp almond butter (or tahini)
- 1 scoop collagen peptides
- 1 tsp turmeric + black pepper
- 1 cup spinach (gut-healing glutamine)
- 1 cup almond milk
Instructions:
Blend until creamy. Best in the morning.
Pro Tip: Add 1 tbsp chia seeds for omega-3s.
