Smoothies are a great way to get some extra nutrients into your day, and they can taste delicious too.
To make one you’ll need a high powered blender like a Nutribullet.
You may not find yourself wanting one on a cold winter day, but it can be a nice addition to your diet in warmer weather.
The benefits of smoothies
If you find you’re not eating enough fruits and vegetables then this can be a good way to consume 2-3 portions in one go.
By increasing your vegetable intake you’ll also be increasing your fibre. Fibre helps to feel our beneficial gut bacteria, supporting gut health.
Are smoothies healthy?
There are concerns around shop bought processed smoothies that may contain mostly fruits. Some of them may have added sugar, caffeine or other additives.
When you’re making one at home don’t add sugar, but use sweeter fruits like ripe banana, mango or pineapple.
To keep a balanced diet my tips for smoothies are:
- 50% green vegetables (kale and spinach are easy to incorporate)
- some fruit – try different colours
- top with water or a dairy free milk – play around with quantities, some taste better thick, and some are better with more liquid.
When to eat smoothies
If you’re having a smoothie at breakfast time or as a meal replacement you need to include protein in the form of nuts, seeds and protein powder, as well as some fats like coconut oil.
Vary what you put in your smoothie each day to get a wide mix of colours and tastes – this will give you the balance of minerals and vitamins we need for health.
Smoothie recipe ideas
Try these recipe ideas:
- Beetroot, celery, ginger, apple and water
- Spinach, parsley, coriander, half a lemon with rind removed, water
- Banana, cashew nuts, avocado, cacao powder, hemp powder, almond milk
- Kale, pear, avocado, lime, water
- Black cherry, banana, cashew nuts, kiwi and matcha powder (pictured). almond milk
- Banana, spinach, maca powder, pecans or almonds, coconut milk
IBS Nutritionist
Hi, I'm Anna Mapson, registered Nutritional Therapist.
I help people with IBS and SIBO get control of unpredictable gut symptoms to find long term relief from painful and embarrassing IBS without restrictive dieting.
I can help you to:
- understand your digestion better, so you recognise your triggers
- eat a well balanced diet, with tasty meals that are simple to prepare
- reintroduce your trigger foods so you can get back to enjoying food again
Find more about my 3 month 1:1 Gut Reset programme.
Six tips for a detox when you have IBS
Can you do a detox with IBS? If you have constant upset stomach symptoms, reacting to different foods and ongoing pain & discomfort then you may have considered going on an extreme diet and cleanse. If you've been tempted by expensive supplements, teas or juice...
