30-Day Smoothie Plan for Gut Health (2023)

Put your gut health first this month with these nutritious and delicious smoothie recipes. presentinggut healthy ingredientsLike kefir, yogurt, watermelon, and raspberries, these healthy smoothies can help support the gut, healthy digestion, and more. Recipes like our Creamy Watermelon Smoothie and Berry Kefir Smoothie are fruity and refreshing options to start your day.


Creamy Watermelon Smoothie

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30-Day Smoothie Plan for Gut Health (1)

This creamy vegan watermelon smoothie has a subtle coconut flavor thanks to the coconut milk yogurt. The strawberries add color and the banana adds a smooth texture while letting the watermelon flavor shine through.


Berry and kefir smoothie

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30-Day Smoothie Plan for Gut Health (2)

Get a probiotic boost at breakfast when you add kefir to your smoothie. Feel free to use any berry and nut butters you have on hand in this healthy smoothie recipe.


healthy breakfast smoothie

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30-Day Smoothie Plan for Gut Health (3)

This healthy breakfast smoothie recipe is packed with protein, fiber, unsaturated fat, and essential vitamins and minerals. Follow our simple formula, memorize the ingredient amounts, and then customize to your liking. Even better, our Supercharged Breakfast Smoothie tastes great and keeps you full until lunchtime. We keep a continuous stock of frozen bananas to give our shakes a thicker consistency, but a handful of ice achieves a similar effect.


grape smoothie

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30-Day Smoothie Plan for Gut Health (4)

Calling all grape lovers! This grape smoothie contains lots of frozen sweet red grapes that are combined with banana and vanilla Greek-style yogurt, which add creaminess, while the berries add color and fruity flavor to complement the grapes.


Creamy Strawberry Milkshake

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30-Day Smoothie Plan for Gut Health (5)

It's hard to beat this quick and easy strawberry smoothie recipe. All you need is five ingredients and five minutes. It's versatile, too: you can use any unsweetened milk for creaminess, your favorite yogurt, and maple syrup or honey are optional. The vanilla extract acts as a great-tasting background that will work with most fruits. Get mixing!


Banana Mango Smoothie

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(Video) My Best Gut Health Smoothie Recipe

Start your day with a delicious fruit smoothie. This smoothie is just as delicious as breakfast, but it also makes a great snack or even a sundae.


Mixed Berry Breakfast Smoothie

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30-Day Smoothie Plan for Gut Health (7)

Smoothies are popular for breakfast, but many don't have enough calories or nutrients to be considered a complete meal. This creamy berry smoothie has the perfect balance of protein, carbs, and fat and will keep you satisfied until your next meal.

Cherry Mocha Smoothie

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30-Day Smoothie Plan for Gut Health (8)

For a quick breakfast on the go, give your blender a whirl. Heart disease doesn't stand a chance thanks to the healthy fats in almond butter and the health-boosting phytonutrients in the cocoa powder and cherries in this delicious breakfast smoothie.


Raspberry and kefir energy smoothie

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30-Day Smoothie Plan for Gut Health (9)

Keeping peeled, ripe bananas in the freezer means you're always one step away from a healthy smoothie. Kefir, peanut butter, and flax meal add protein, probiotics, and healthy fats.


Pumpkin Pie Smoothie

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This healthy smoothie recipe has all the flavor of a pumpkin spice latte without all the sugar. Made with real pumpkin and frozen banana, this turns into a creamy and delicious breakfast (or snack) on the go in just 5 minutes.


Mango Spinach Smoothie

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30-Day Smoothie Plan for Gut Health (11)

The sweet and sour taste of mango comes through in this simple smoothie, giving the tropical fruit the limelight it deserves. Let it be a mango morning!


Blueberry Banana Smoothie (Batido)

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30-Day Smoothie Plan for Gut Health (12)

(Video) No Sugar, Dairy, and Gluten for 60 Days. Heres What Happened.

Refreshing and colorful fruit shakes called batidos are served in Cuban bars throughout Florida. Try this recipe with blueberries and banana for a vacation in a mug.


Berry Mint Kefir Smoothies

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30-Day Smoothie Plan for Gut Health (13)

Kefir is similar to yogurt, packed with gut-friendly probiotics. But it has fewer carbs and a more drinkable consistency, perfect for smoothies.


Fruit and yogurt smoothie

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30-Day Smoothie Plan for Gut Health (14)

This easy fruit smoothie recipe calls for just three ingredients: yogurt, fruit juice, and frozen fruit. Mix up your fruit combinations day by day for a healthy breakfast or snack that never gets boring.


Strawberry Banana Green Smoothie

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30-Day Smoothie Plan for Gut Health (15)

This green smoothie recipe is sweetened only with fruit and gets an extra dose of healthy omega-3s from flax seeds.


blackberry smoothie

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30-Day Smoothie Plan for Gut Health (16)

This blackberry smoothie has a lot of fresh berry flavor and the sweetness of banana and honey. And at just 5 minutes from start to finish, it's the perfect breakfast for busy mornings. If fresh berries are not available, feel free to use frozen ones in this easy and healthy smoothie.


3-ingredient tropical tangerine and kefir smoothie

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Refreshing and fruity, this simple smoothie requires just three ingredients: frozen tropical fruit, plain kefir, and tangerine juice. Kefir is a perfect substitute for milk in smoothies. Adds creaminess and a boost of probiotics. If you can't find tangerine juice, swap it for orange juice.


Spinach Avocado Smoothie

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(Video) 30-Day Green Smoothie Challenge (full movie) | Drink a Quart of Green Smoothie Daily for Health

This healthy green smoothie gets super creamy with frozen banana and avocado. Make ahead (up to 1 day) and store in the fridge until you need a veggie boost.


Red fruit smoothies

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30-Day Smoothie Plan for Gut Health (19)

These smoothies are packed with raspberries and strawberries and make a delicious breakfast or snack.


Raspberry Peach Mango Smoothie Bowl

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30-Day Smoothie Plan for Gut Health (20)

This healthy smoothie recipe is a gateway to the smoothie craze. Use the fruit, nuts and seeds that you like best to make it your own. Be sure to use frozen fruit in Step 1 for a creamy, icy base for the toppings.


Kale Pineapple Smoothie

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30-Day Smoothie Plan for Gut Health (21)

Enjoy an invigorating piña colada style with this tropical smoothie with pineapple, coconut milk, and orange juice. It's perfect for a light breakfast or anytime you want a boost!


Orange Berry Smoothie

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30-Day Smoothie Plan for Gut Health (22)

Keeping a bag of frozen mixed berries on hand is a great way to ensure you're getting a daily dose, and frozen berries are often less expensive than fresh. Plus, they make smoothies a piece of cake—they can go straight from the freezer to the blender.


Chocolate Peanut Butter Protein Shake

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30-Day Smoothie Plan for Gut Health (23)

This creamy protein-rich shake will keep you satisfied for hours and tastes just like a chocolate peanut butter banana shake. You don't even need to add protein powder, thanks to the natural protein in soy milk, Greek yogurt, and peanut butter.


Berry Flax Smoothie

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(Video) Drinking Smoothies Every Day Would Do This To Your Body

For the prettiest color, use a berry mix with lots of blueberries in this healthy smoothie recipe. Flaxseed oil adds heart-healthy omega-3 fats, making for a powerful smoothie.


Strawberry Banana Smoothies

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30-Day Smoothie Plan for Gut Health (25)

This healthy strawberry-banana smoothie gets creaminess, protein, and staying power from the yogurt and added vitamin C from the kiwi. Take it for a healthy breakfast or snack.


Peanut Butter and Jelly Smoothie

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30-Day Smoothie Plan for Gut Health (26)

Skip the PB & J sandwich but get the flavors in this healthy smoothie! Greek yogurt, spinach, and strawberries are blended with peanut butter in this healthy, high-protein smoothie recipe.


Strawberry Watermelon Smoothie

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30-Day Smoothie Plan for Gut Health (27)

Strawberry and watermelon combine in this easy 4-ingredient healthy fruit smoothie recipe.


alarm clock shake

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With a stock of berries in your freezer, you can start your day with this nutritious and flavorful smoothie in just minutes. Provides vitamin C, fiber, potassium and soy protein.


Acai Blueberry Smoothie Bowl

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30-Day Smoothie Plan for Gut Health (29)

For those mornings when you're looking to up your smoothie game, this healthy smoothie bowl recipe is the perfect answer. Thick enough to eat with a spoon and topped with raspberries, granola, coconut, and chia seeds, this healthy breakfast bowl is bursting with flavor.


Avocado Banana Smoothie

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30-Day Smoothie Plan for Gut Health (30)

(Video) 5 Healthy Smoothies | Shredded + Muscle

If you love a creamy smoothie, this one is for you – avocado and banana combine for a thick, rich drink. Freeze your banana slices to make it more of an ice cream style shake.


Which smoothie is best for gut health? ›

Gut-Friendly Smoothie

Combine 1 medium banana, ¾ cup kefir, ¼ cup non-dairy milk, 1 tablespoon chia seeds, 1 cup kale, ½ cup ice, 1 teaspoon fresh ginger, 2-4 fresh mint leaves, vanilla extract to taste.

Will I lose weight if I only drink smoothies for a month? ›

Therefore, while swapping some of your meals for smoothies may lead to short-term weight loss, it's unlikely to be effective long-term. The 21-Day Smoothie Diet is low in calories, plus high in fiber, which may lead to short-term weight loss.

What happens if you only drink smoothies for 2 weeks? ›

The Risk of Nutritional Deficiencies

This means you'll have deficiencies in certain nutrients if you exist solely on smoothies. Low calorie diets like this can often lead to mineral deficiencies, and plant based diets can increase the potential for iron and zinc deficiencies too.

What is the one month smoothie challenge? ›

The challenge is super simple and straightforward. All you have to do is drink one quart (or liter if you're in Europe) of freshly made green smoothie everyday for one month in addition to your pre-existing diet. It's as easy as that! You don't even need to plan a far-off start date; you can begin any day you please.

What are the most powerful foods for gut health? ›

High-Fiber Foods Like Beans, Oats and Fruits
  • Beans, dried peas and lentils.
  • Bran (oat and wheat)
  • Dried fruits, such as prunes and raisins.
  • Foods made with whole grains, such as whole-grain bread, whole-grain cereal and whole-grain pasta.
  • Whole grains, such as barley, quinoa, bulgur and brown rice.
Nov 28, 2022

What foods are good for gut bacteria? ›

Probiotic foods contain beneficial live microbiota that may further alter one's microbiome. These include fermented foods like kefir, yogurt with live active cultures, pickled vegetables, tempeh, kombucha tea, kimchi, miso, and sauerkraut.

How to lose 10 pounds in a week? ›

To lose 10 pounds, a person can follow these steps.
  1. Follow a low-calorie diet. Share on Pinterest A low-calorie diet is recommended when trying to lose weight. ...
  2. Avoid junk food. Junk foods are: ...
  3. Add lean protein. Lean protein helps build muscle. ...
  4. Move more. ...
  5. Try high-intensity cardio. ...
  6. Add weights. ...
  7. Eat fewer carbs. ...
  8. Reduce bloating.
Apr 13, 2018

Is it OK to drink homemade smoothies everyday? ›

"It's really fine to have a smoothie every day. It can be a convenient meal replacement as long as you're making sure that it really is replacing the meal. Not too few calories, but not too many calories," says Fye.

How many times a week should you drink a smoothie? ›

Both adults and children should consume smoothies no more than one portion per day.

Is it healthy to have a homemade smoothie everyday? ›

Smoothies rich in fiber and protein keep you full longer, while those made with fruits and vegetables increase your daily vegetable servings. As long as you are drinking smoothies made from a variety of fruits and vegetables and low in refined sugar, there would be no problem with consuming smoothies every day.

Can you get all of your 5-a-day in a smoothie? ›

However much you drink, it won't count as more than one of your 5-a-day. According to new national recommendations, smoothies can count as no more than one of your 5-a-day – even if you've put 5 different fruit and veg in them. And if you have a glass of juice on the same day, you can't count them both.

Can you lose weight by drinking a smoothie every morning? ›

Meal Replacement Shakes/Smoothies

Research has found that in outpatient medically-monitored programs, meal replacements in liquid form, such as protein-fruit-vegetable shakes, are beneficial for weight loss. They are quick and simple and may replace a true junk food breakfast.

How much weight do you lose on a smoothie cleanse? ›

JJ's newest book, The 10-Day Green Smoothie Cleanse, is a proven plan to safely and quickly detoxify the body, and jumpstart weight loss. Most people who follow the plan strictly experience weight loss of up to 15 pounds in only ten days.

What are the 3 gut destroying foods? ›

Here are three foods to skip or cut back on to help keep your gut healthy:
  • Diet soda. ...
  • Saturated fats. ...
  • Red meat.
May 20, 2020

What are the Super 6 foods for gut? ›

'Plant-based diversity is really important for gut health'

'I call them the Super Six: wholegrains; nuts and seeds; fruit; vegetables; legumes, beans and pulses; and herbs and spices. If you're getting some of each every day, that's enough to maximise gut bacteria and reduce the negative effects of antibiotics.

How do you starve bad gut bacteria? ›

How to starve bad gut bacteria
  1. Take probiotics. By ingesting good bacteria, you can start to tip the scales toward a healthier population of bacteria in your gut. ...
  2. Cut out sugar. Bad bacteria love nothing more than cheap energy, and sugar is their favorite source. ...
  3. Drink water. ...
  4. Avoid irritating foods. ...
  5. Fuel your good bacteria.
Oct 8, 2022

What foods reset your gut? ›

One is to increase the diversity of the microflora, which are now often referred to as probiotics, living in your gut. Probiotics are found in a wide range of fermented foods. These include yogurt, kefir, kombucha, pickles, sauerkraut, tempeh, kimchi, miso and many aged cheeses.

What foods to avoid to fix your gut? ›

The 6 Worst Foods for Gut Health
  • Refined Sugar. There are plenty of good reasons to minimize refined sugar intake. ...
  • Factory-Farmed Meat. ...
  • Refined Grains. ...
  • Artificial Sweeteners. ...
  • Too Much Saturated Fat. ...
  • Fried Foods.

What are the signs of a leaky gut? ›

What are the symptoms of a leaky gut?
  • A burning feeling of ulceration in your gut.
  • Painful indigestion from the loss of intestinal mucosa.
  • Diarrhea.
  • Gas and bloating from fermentation by overgrown bacteria in your gut.
  • Low energy from the reduced ability to draw energy from your food.
Apr 6, 2022

What is the best liquid to put in a smoothie? ›

Liquid: Your choices include milk, non-dairy milk, coconut water, iced coffee or tea, and juice. If you want to punch up the protein, go for milk or pea protein milk, which contain 8 to 10 grams per cup. If you're getting ample protein from another source, coconut water or almond milk are lighter ways to go.

How to lose 20 pounds in a month? ›

Here are the 10 best ways to quickly and safely drop 20 pounds.
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.

How to lose 20 pounds in two weeks? ›

Below are the strategies for losing 20 pounds in 2 weeks:
  1. Make A Commitment. ...
  2. Cut Your Caloric Intake. ...
  3. Up Your Protein Intake. ...
  4. Eat More Fibre. ...
  5. Plenty Of Sleep. ...
  6. Avoid Refined Carbs. ...
  7. Increase The Intensity Of Your Workouts. ...
  8. Drink More Water.

How to lose 15 pounds in two weeks? ›

  1. Cut Your Daily Caloric Intake.
  2. Eat More Protein.
  3. Sleep More.
  4. Avoid Drinking Your Calories.
  5. Reduce Your Alcohol Consumption.
  6. Drink More Water.
  7. Increase Your Fiber Intake.
  8. Avoid Stress.

What is the #1 fat burning fruit? ›

Avocados top the list of fruits that have a high-fat content, but they are on the top of the list of fat burning fruits as well.

What foods not to eat when trying to lose weight? ›

11 Foods to Avoid When Trying to Lose Weight
  • French fries and potato chips. French fries and potato chips are often very high in calories and fat. ...
  • Sugary drinks. ...
  • White bread. ...
  • Candy bars. ...
  • Some fruit juices. ...
  • Pastries, cookies, and cakes. ...
  • Some types of alcohol (especially beer) ...
  • Ice cream.
Dec 19, 2022

Is it better to eat fruit or drink a smoothie? ›

The fibre helps to slow down the speed the fructose is absorbed into your blood stream and can help you feel fuller for longer. This is why it's better to eat whole fruit, rather than fruit in the form of juice or a smoothie.

Can you lose weight by drinking 2 smoothies a day? ›

How many smoothies a day should you drink to lose weight? Some suggest that you should prepare and drink two smoothies a day as meal replacements when you are trying to lose weight. Your last meal is left entirely up to you; however, it should still be lower in calories.

Are frozen fruit smoothies healthy? ›

Yes, Frozen Smoothies Are Healthy!

Overall, drinking smoothies will increase your consumption of fruits and vegetables. This increase in consumption provides a diverse array of essential vitamins, minerals, fiber, and antioxidants. so it's a big Yes, homemade frozen smoothies are healthy – go on, get blending!

Is it better to have smoothies at night or in the morning? ›

While they make a fantastic healthy breakfast or snack throughout the day, smoothies are not a good idea before bedtime. Unless you're making one without any fruit, a smoothie is loaded with sugars (albeit natural ones) and will have you jumping out of your skin with renewed energy.

How slowly should you drink a smoothie? ›

Take your time. By drinking smoothies slowly, there's an increased chance you'll feel full and consume fewer unnecessary calories. Enjoy...then wait. The brain can take 20 to 40 minutes to release satiety (feeling full) hormones, so wait before eating or drinking more — maybe you won't be hungry.

Is blending a banana better than eating? ›

Blended fruit isn't nutritionally equivalent to the same fruit left whole, according to some experts. Although, of course, some properties remain present, including soluble fiber, blending can break down insoluble fiber.

Can I live off of smoothies? ›

So, can you? There are varying opinions and there are also variables when talking about what kinds of smoothies. If we define smoothies as nothing but juices of fruit and vegetables then a person could probably sustain themselves on them for a while but couldn't live long term on them.

Is fruit still healthy blended? ›

Conclusions. This study demonstrates that fruit smoothies, without added sugars, can be a healthy way to consume the recommended daily dose of fruits if the fruit serving size is equivalent to what one would consume if the fruit(s) were whole.

Does avocado count as 5 A DAY? ›

The avocado, chickpeas or tomato in them will count towards your 5-a-day. A typical serving weighs around 50g (a portion of vegetables is 80g) and that includes other ingredients, so it isn't a whole portion, but every little helps. Boost your intake further by using vegetable sticks to dip.

Can I get my daily vegetables in a smoothie? ›

Make a morning smoothie containing fruit and leafy green vegetables. For example, blend a cored apple, a handful of healthy berries, a carrot, and an orange. Add a large handful of spinach or kale leaves and a little water. With all the fruit, you will barely taste the greens.

How much weight can you lose on 21 day smoothie diet? ›

Sgoutas also claims that the diet can boost weight loss. In fact, some testimonials displayed on the website claim that the plan led to up to 9 pounds (4 kg) of weight loss in just 3 days. The 21-Day Smoothie Diet is a 3-week diet plan that involves replacing two meals per day with smoothies.

How to lose stomach fat fast? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

What are the disadvantages of green smoothies? ›

Potential Risks of Green Smoothies. Because there are many ways to make a green smoothie, it's possible to add too many sugars, carbohydrates, or fats. The potent vitamin content in leafy greens may also be unsuitable for people with certain medical conditions. Leafy greens are naturally low in calories and fat.

Can detoxing make you lose belly fat? ›

It might seem difficult at first but detoxing has great benefits in cutting hard to burn belly fat. Plus, it helps you take care of your nutritional intake and avoid any bad calories.

What smoothie is good for gas and bloating? ›

Yogurt can also be helpful to debloat, so feel free to add yogurt to these smoothies. Recipes like Blueberry-Banana Smoothie and Strawberry-Mango-Banana Smoothie are refreshing, tasty and great for dealing with belly bloat.

Is banana shake good for gut health? ›

No wonder, when it comes to going for a healthy yet indulgent blend, banana shake happens to be a popular choice. According to several studies, it has been observed that the combination or eating these two foods together can take a toll over your digestive system.

Do green smoothies help with gut health? ›

Green smoothies are particularly helpful when it comes to supporting gut health because of the dark leafy vegetables that give them that beautiful green glow.

How do you detox your stomach from bloating? ›

Tips to ease bloating
  1. Stay hydrated. Sipping water before, during, and after meals can help reduce bloating by flushing excess sodium, which can often lead to bloating.
  2. Get some exercise. ...
  3. Give yoga a try. ...
  4. Try peppermint oil. ...
  5. Massage your abdomen. ...
  6. Digestive enzyme supplements. ...
  7. Soak in an Epsom salt bath.
Oct 15, 2021

What can you drink to Debloat your stomach? ›

7 Drinks to Relieve a Bloated Stomach
  • Green tea. ...
  • Water with lemon or cucumber. ...
  • Watermelon smoothie. ...
  • Peppermint tea. ...
  • Pineapple frappé ...
  • Celery juice. ...
  • Fennel tea.
Feb 23, 2023

What foods help Debloat your stomach? ›

20 Foods and Drinks That Help with Bloating
  • Avocados. Avocados are highly nutritious, packing a good amount of folate and vitamins C and K into each serving ( 2 ). ...
  • Cucumber. Cucumbers comprise about 95% water, making them great for relieving bloating ( 5 ). ...
  • Yogurt. ...
  • Berries. ...
  • Green tea. ...
  • Celery. ...
  • Ginger. ...
  • Kombucha.
Apr 19, 2021


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