Where To Get Your Probiotics
You get your healthy bacteria from cultured or fermented foods. The most popular are:
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:
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
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
Blend until creamy