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Make This Smoothie For A Healthy Gut

By now, we've all heard the term probiotics. It refers to the healthy bacteria in our gut. What is often overlooked, however, is prebiotics. These are the fibre dense foods, also called complex carbs, that feed the probiotics. You need both for a healthy gut.

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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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