Support a healthy digestive system with this gut health smoothie! Packed with prebiotics, a form of dietary fiber which feed gut-friendly bacteria, and some probiotics, this well-rounded smoothie is delicious and healthy. It even contains antioxidants with blueberries and cherries, key components to boost brain health.
Because some people who need help with their gut health are also histamine-sensitive, probiotics can get tricky. I'll show you some ways to edit this smoothie for gut health so it can work for you.
I know some patients with gut health issues also need to follow a low FODMAP diet. For this recipe, I give edits for a low FODMAP smoothie that's also migraine diet friendly.
As someone who has struggled with a migraine disorder, I know how important gut health can be to also maintain a healthy brain. After all, the two are connected by the vagus nerve, which we know vagus nerve stimulation can sometimes prevent and reduce the severity of migraine attacks.
Since I've had to be on a lot of antibiotics for various issues during pregnancy, it's important to me to help support my gut health by eating a varied diet full of lots of fiber, fruit, and vegetables. This well-balanced gut health smoothie hits the spot!
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The Best Smoothie for Gut Health
Lots of smoothie recipes for gut health only contain yogurt, a banana, and milk, which isn't exactly well-rounded. With this smoothie, I wanted to create a combination that not only aided brain health, but also supported those who may be low histamine.
You'll love this gut healthy smoothie because:
- Prebiotics and Probiotics - Both can be beneficial for supporting healthy flora!
- Protein - This helps to balance natural sugar in the fruit and keep you fuller for longer as a potential meal replacement.
- Well-rounded - We're not just focusing on one aspect of probiotics here, but looking to accomplish a few things.
- Fits other diets - This smoothie is also fits a migraine diet, and low histamine with a few edits!
What are Prebiotics and Probiotics
A form of dietary fiber, prebiotics help to feed the good bacteria in your gut, promoting and healthy digestive system. Garlic, leeks, as asparagus all fall into this category, but wouldn't exactly make the best smoothie!
Probiotics are live bacteria which can be found in certain fermented foods, like yogurt, or taken as a supplement. Both prebiotics and probiotics need each other for your digestive system to function at an optimal level.
Low Histamine Probiotics
I get asked about low histamine probiotics all the time, and it's especially important to me as yogurt is one of my major migraine food triggers. It took me a while to find probiotics that support my gut health without causing vertigo or dizziness.
What I traced it back to is using a low histamine probiotic seems to help a lot. Lactobacillus casei has one of the highest levels of histamine and tyramine, as well as Lactobacillus bulgaricus but they are in many popular probiotic brands.
Meanwhile Lactobacillus rhamnosus has been studied as a potential stabilizer for mast cells. Bifidobacterium infantis and Bifidobacterium longum also appear to be helpful in certain studies.
I love two options for those looking for lower histamine probiotics - Seeking Health Probiota Histamin X which you can get discounted or on Amazon and Bio-Kult Mind.
I also find readers do well with Align probiotics.
Ingredients
- Frozen blueberries - Wild blueberries are recommended if you can find them!
- Frozen cherries - A good deal on these can be found at Costco. Look for dark, naturally sweet cherries.
- Spinach - While spinach is high in fiber and vitamins, if you are sensitive to histamine, try to substitute kale or arugula!
- Flaxseed - Flaxseed offers some prebiotics and omega-3 fatty acids, but if it doesn't work well for you, you can omit it.
- Protein powder - Look for a seed protein powder that isn't high in glutamic acid. I used Sprouted Living.
- Pear - Great for gut health, also with prebiotics, I used a fresh bartlett pear.
- Probiotic Options - A few choices here: yogurt (the easiest, but not permitted on a migraine diet in the elimination phase), or adding a separate probiotic if yogurt is not tolerated (recommended above). To give the same flavor, cottage cheese can be added for a protein boost and creamy consistency.
How to Make
To make this gut health smoothie, combine all the ingredients with the frozen fruit toward the bottom of the blender. Add liquid and blend till smooth, starting on low speed and increasing as it becomes more smooth.
If needed, use a blender tamper to push down the frozen fruit so everything is well-combined.
Substitutions and Tips
- Use a good quality blender like a nutribullet or Vitamix for best results. A blender tamper can also help!
- Pear can be substituted with apple.
- If sensitive to yogurt, histamine, or in a migraine diet elimination, try one of the histamine-friendly probiotics and cottage cheese for flavor.
How to Make Ahead
If you make this smoothie too far in advance, it will get jelly-like after 20 minutes or so. To prevent this, combine all the ingredients in a freezer bag, then dump them into the blender and add liquid when you're ready to make it.
Frequently Asked Questions
The best way to build a great smoothie for digestion is to focus on a variety of fruits, vegetables, and overall ingredients that offer fiber, healthy fat, and protein. This also includes natural sources of prebiotics and probiotics. Leafy greens, berries, and seeds are great additions.
Overall great gut health starts with diversified microbiome, and this can be improved by upping the intake of different types of fruits and vegetables. Smoothies are an easy way to do this. While it's not great to replace all meals, they can offer a lot of nutrition very quickly.
To make this gut health smoothie low FODMAP, I recommend replacing the cherries with strawberries, and, if tolerated, replace the pear with banana. If you are on a migraine elimination diet and cannot tolerate banana, I would suggest adding more berries. I also love dried mulberries as a banana substitute, but those are unclear on where they land for low FODMAP.
Smoothie Recipes with Health Benefits
If you love this gut health smoothie, try my Wellness Shots, which can be helpful for migraine attacks and nausea.
If you make this, tag me #thedizzycook or @thedizzycook on Facebook and Instagram. And if you love the recipe, please leave a review below! Follow along on my Pinterest for more great recipes.
Gut Health Smoothie
Equipment
- 1 High speed blender
Ingredients
- ½ cup frozen blueberries (wild recommended)
- 1 cup frozen cherries
- 1 skin-on pear, roughly chopped (frozen, if possible)
- 1 cup spinach leaves (loosely packed)
- 1 scoop protein powder
- 1 tablespoon yogurt* or cottage cheese and histamine-friendly probiotic
- ½ teaspoon flaxseed
- water or coconut water
Instructions
- Combine all the ingredients in a blender, starting with the frozen fruit on the bottom, then powders and spinach, then top with about ½ cup of water. Blend till smooth, using a smoothie tamper to push down on the fruit if it's not combining well.
- More water can be added, if needed, but try to avoid so the smoothie does not get watered down. This smoothie is best enjoyed quickly as it will gel up after it sits for a while.
Notes
- It's nearly impossible to find frozen pear, so chopping to roughly and placing into a freezer bag (flat so it doesn't clump), will give this the best thick smoothie texture. If using fresh fruit, the texture of the smoothie will just be more thin.
- For a migraine diet - do not use yogurt and use cottage cheese + a histamine-friendly probiotic like one suggested in the post. Break open a capsule into the smoothie for easy consumption! For dairy free, just use the probiotic on it's own.
- For low histamine - replace spinach with kale or arugula.
- For low FODMAP - replace the cherries with strawberries, and, if tolerated, replace the pear with banana. If you are on a migraine diet and cannot tolerate banana, either add another 1 cup of mixed berries or ¼ cup of dried mulberries, but those are unclear on where they land for low FODMAP.
- Flaxseed can be omitted but it cuts down on the fiber and omega-3 content.
Sara Goegeline says
I thing I need all those lactobacilus thingies for is my burning, stinging, itching vaginal situation, which is the reason I hit on Garden of Health for my outrageously expensive probiotics brand. Am I doing my migraines harm? I don't know which would be worse.
Please advise.
Sara
Alicia says
It just depends on if you're sensitive to those things, but you wouldn't know without an elimination and reintroduction. I'd run any change by your OB.