A gut-health smoothie nourishes your microbiome with fiber-rich, plant-based ingredients. This helps you absorb and utilize macronutrients and micronutrients, enabling you to stay energized ahead of your next workout.
Smoothies – depending on the ingredients – can also be a fantastic way to cut calories for a weight loss management plan, add calories for building lean muscle, or simply feel full and recover quicker.
Below, we’ll walk you through our top seven gut-healing recipes to detox your body and elevate your exercise routine.
How food can heal your gut
What you eat directly shapes your gut health.
Whole, fiber-rich foods feed the good bacteria in your gut microbiome, helping to support digestion, reduce inflammation, and improve nutrient absorption.
70% to 80% of your immune system resides in your gut¹ – so when your gut is in balance, everything else falls into place. The key, then, is to consistently fuel your body with ingredients that help your system repair, reset and thrive. Which makes gut-healing smoothies a fantastic – not to mention easy – way to cover a range of nutritious bases.
7 gut–healing smoothie recipes for home
With simple, everyday ingredients you can enhance your gut health in a single, tasty drink. All you’ll need is just real food – and a blender.
Keep reading to discover a range of gut health smoothies to enjoy pre- and post-workout.
1. Matcha Muscle
Combining the antioxidants from matcha, the fiber from banana, and the muscle-repairing benefits of protein powder, this smoothie can drive performance and elevate recovery after a resistance workout.
Ingredients:
- 1 frozen banana.
- 1 tsp matcha powder.
- 1 scoop vanilla or unflavored protein powder.
- 1 cup unsweetened almond milk (or any milk of choice).
- 1 tsp chia seeds (optional, for added fiber).
- Handful of ice (optional).
Approximate calories: 320kJ or 77kcal.
2. Green Giant
Packed with nutrients and gentle to digest, this gut-healing recipe refreshes your body to support your overall wellness. Loaded with leafy greens, hydrating cucumber, and a wealth of other gut-friendly ingredients, this smoothie helps keep your body balanced and the calories low.
Ingredients:
- 1 cup fresh spinach.
- ½ cucumber, peeled and chopped.
- 1 green apple, cored and sliced.
- 1 tbsp fresh lemon juice.
- 1 tsp grated ginger.
- 1 cup coconut water (or water).
- Handful of ice (optional).
Approximate calories: 150 kJ or 36 kcal.
3. Berry Blitz
Bursting with antioxidants and natural sweetness, this gut-health smoothie supports digestion and helps reduce inflammation. Packed with a mix of berries and a creamy base, it’s a delicious way to nourish your gut and keep your energy steady. (Pro tip: freeze ripe bananas as part of your meal prep for the week and add them straight into your smoothie – they’re delicious, add texture, and will help you avoid food waste when your bananas start to ripen a bit too much.)
Ingredients:
- 1 cup mixed berries (strawberries, blueberries, raspberries).
- ½ frozen banana.
- 1 scoop protein powder (optional).
- 1 cup unsweetened almond milk (or milk of choice).
- 1 tsp flaxseeds (optional, for extra fibre).
- Handful of ice (optional).
Approximate calories: 280 kJ or 67 kcal.
4. Afterburn Elixir
Are smoothies good for gut health? Yes – and this recipe is proof.
Harnessing the anti-inflammatory properties of turmeric and ginger and a fiber boost from banana, this tasty gut-healing smoothie supports immune health – and is the best way to prep for your morning F45 workout!
Ingredients:
- 1 frozen banana.
- ½ tsp ground turmeric.
- ½ tsp fresh grated ginger (or ground ginger).
- 1 scoop vanilla protein powder.
- 1 cup unsweetened oat milk (or milk of choice).
- 1 tsp flaxseed (optional, for fibre).
- Pinch of black pepper (to enhance turmeric absorption).
- Handful of ice (optional).
Approximate calories: 310 kJ or 74 kcal.
5. Coconut Cucumber Tonic
Light, refreshing and hydrating, this gut-healing smoothie is perfect for a light refresh after a calorie-burning cardio workout. Cucumber supports digestion and hydration, while coconut water delivers the myriad benefits of electrolytes. Mint and lime add a zesty finish that keeps things fresh.
Ingredients:
- ½ cup cucumber, peeled and chopped.
- ½ frozen banana.
- ½ cup coconut water.
- ½ cup unsweetened almond milk (or any milk of choice).
- Juice of ½ lime.
- Small handful of fresh mint leaves.
- 1 scoop unflavored or vanilla protein powder.
- Handful of ice.
Approximate calories: 290 kJ or 69 kcal.
6. Pineapple Power
This gut-health smoothie blends probiotic-rich yoghurt with the digestive benefits of pineapple to support gut health and alleviate feelings of bloating.
It’s creamy, tangy, and packed with nutrients that help you refuel and recover – making it the perfect way to cap a high-intensity hybrid workout.
Ingredients:
- ½ cup fresh or frozen pineapple.
- ½ frozen banana.
- ½ cup plain Greek yoghurt (or coconut yoghurt for a dairy-free option).
- ½ cup unsweetened almond milk (or milk of choice).
- 1 tsp flaxseeds (for fibre and healthy fats).
- 1 scoop vanilla protein powder.
- Handful of ice.
Approximate calories: 335 kJ or 80kcal.
7. Oat Recharge
Creamy, comforting and supportive of digestive health, this smoothie blends the soluble fiber of oats with the anti-inflammatory benefits of cinnamon. Ideal for those with sensitive stomachs, this gut-healing smoothie helps regulate digestion to keep you feeling satisfied – for longer.
Ingredients:
- ½ banana (fresh or frozen)
- ¼ cup rolled oats
- ½ cup plain Greek yoghurt (or dairy-free alternative)
- ½ cup unsweetened almond milk (or milk of choice)
- ½ tsp ground cinnamon
- 1 tsp chia seeds (optional, for extra fibre)
- 1 scoop unflavored or vanilla protein powder
- Handful of ice
Approximate calories: 360 kJ or 86 kcal
Which smoothie is best for your gut health?
The gut-healing recipe that’s best for your body depends on what nutrition issues you’re navigating.
- If you’re low in fiber, a berry or banana based smoothie will help feed your good gut bacteria.
- If inflammation and soreness are your main concerns, reach for ingredients like ginger or turmeric.
- If hydration and digestion are where you need support, cucumber and coconut water are both great options.
Extra protein is fantastic for your gut microbiome², too – so if you’re experiencing delayed onset muscle soreness after a particularly strenuous workout, we recommend adding in protein powder where you can.
To nourish your body from the inside out, add gut-healing smoothies to your routine. To keep supporting your overall wellbeing through good nutritional choices, discover what exercise snacking is next.
1 https://pubmed.ncbi.nlm.nih.gov/33803407/
2 https://pmc.ncbi.nlm.nih.gov/articles/PMC8840478/
