The best way to heal your gut is to eat fresh fruits and vegetables, lots of them. They boost your immunity, strengthen the gut lining, enhance your beneficial gut bacteria, and produce more serotonin, which makes you happier. What’s an easy way to get your minimum daily requirement of these nutritional rock stars? Drink a green smoothie! It’s full of vitamins, minerals, and fiber. The following green smoothie recipe, compliments of Dr. Robynne Chutkan, is healthy, delicious, and provides three servings of fruits and veggies. That’s half of your daily serving in one drink!
Here is a breakdown of the nutritional goodness in this powerhouse drink.
Any of the following are appropriate for this smoothie:
Kale is loaded with Vitamin K which helps with blood clotting, bone metabolism, and regulation of calcium levels. It also has Vitamin A and C which have antioxidant properties. That means they help prevent cell damage and certain diseases.
Collards are extremely high in calcium, which is necessary for bone health. They also have Vitamin A, B9, and C and K.
Spinach is loaded with Vitamin K and A, and it also has high levels of folate. Folate can help prevent anemia, but it is especially important during pregnancy, infancy, and adolescence. Manganese, an important mineral for building bones and connective tissue, is found in spinach.
Swiss Chard, comparable to the first three, has significant amounts of Vitamin A, C, and K. Like spinach, it also has manganese and it also has another important mineral, potassium. Potassium is important for regulating heart rhythm, blood pressure, and nerve function.
Celery and Parsley
Like the greens, celery and parsley are loaded with Vitamins A, K, and C, and they are both rich in potassium and folate.
All fruits are loaded with vitamins, minerals, and fiber. Fiber is essential for feeding gut bacteria.
Any fruit of choice is good, but avoid bananas because they have no liquid. The smoothie will be too thick. The fruits I prefer are apple (with cinnamon and nutmeg added), pineapple, orange, or blueberries (with cacao added).
They are full of Vitamin C and they help decrease the bitterness of the greens.
This wonderful and versatile herb has anti-inflammatory and antioxidant properties. It has also been shown to speed up stomach emptying which helps prevent reflux. It is great for nausea, too.
2 Handfuls of Greens (spinach, collards, kale, swiss chard) Preferably use two different varieties for more nutritional benefit.
1 stalk of celery
½ handful of parsley
Juice of ½ to 1 lemon
1 inch section of fresh ginger, adjust to taste
1 Fruit of choice – apple, orange, pineapple, berries (Don’t use bananas, they will make it too thick.
Water or coconut water for desired consistency.
Add ice and blend in a Nutribullet or high speed mixer. Drink daily.