Where To Get Your Probiotics
You get your healthy bacteria from cultured or fermented foods. The most popular are:
sauerkraut
kimchi
miso soup
tempeh
pickles
coconut yoghurt
natural yoghurt
kefir
kombucha
The yoghurts are really the only things that suit a smoothie, so this recipe calls for coconut.
You can also buy probiotic powder. The scientific literature is a little polarising, with some articles saying it's a great source and others saying you don't absorb most of it. As usual, you're better off getting the probiotics from real food but a powder supplement works as a good compliment.
Where To Get Your Prebiotics
Think fibre. Fruits, vegetables, grains, beans and meals (flaxseed / almond etc).
The most fibre dense food I know of is psyllium husk. It's 77% fibre. It's hard to enjoy any more than 1 tablespoon of husk so I compliment it with chia seeds in this smoothie. Chia are half as fibrous, which is still huge, but full of brain nourishing omega3-s. Both ingredients will keep you full and satisfied.
Other fibre dense prebiotics are:
banana
apple
pear
figs
berries
leafy greens
rolled oats
avocado
coconut
squash
peas
blackbeans
chickpeas
flaxseeds
quinoa
So our recipe is going hard on the prebiotics. Psyllium husk, chia seeds, banana and spinach have made the team.
We're also going to add in a big handful of mint. Not only is it mouth freshening and delicious, but it has a calmative effect on our stomach.
Healthy Gut Green Smoothie
Takes 4 minutes
Makes 1 serving
Ingredients
Spinach - 2 cups
Frozen banana - 1
Psyllium husk powder - 1 tablespoon
Chia seeds - 2 tablespoons
Coconut yoghurt - 2 tablespoons
Dates - 2
Mint - 1/2 cup
Optional - Probiotic powder - 1 scoop
Method
Blend until creamy
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