Many people replace their breakfast of scrambled eggs and bread with nutritious, drinkable fruits and vegetables to improve their gut. If you suffer from indigestion or frequent bloating, add these five healthy ingredients to your smoothies. They will help minimize various digestive problems and keep the intestines in good condition.
1. Banana
Many smoothie lovers add this soft and nutritious treat to your liquid breakfast. Bananas are delicious and their natural sweetness makes your creamy juice drinks taste even better.
They contain enough fiber and starch to minimize constipation and regulate bowel movements, supporting overall gut health. Plus, they’re high in potassium, which is good for your heart, and provide an energy boost — helpful if you’re trying to lose weight. Add bananas to your diet and say goodbye to digestive issues that disrupt your day.
2.Yoghurt
Yogurt is rich in gut-friendly compounds, including calcium, protein, vitamins, and live bacteria or probiotics. Diet can help prevent digestive problems and promote bone health.
Probiotics can enhance the intestinal tract’s ability to break down a variety of foods and help regulate bowel movements. Additionally, its high calcium content helps prevent bone loss that begins around age 30 and maintains the strength of the musculoskeletal system.
Among other types, Greek yogurt is one of the best yogurts for gut health because it has double the protein content but less sodium, which is easy on the gut and in It tastes great in smoothies. In addition, it is also one of the foods that helps enhance exercise.
3. Flaxseed
These seeds are packed with nutrients that your buds and body will be happy to eat. One serving provides enough protein, omega-3 fatty acids and fiber to support a healthy digestive tract.
One tablespoon of flaxseed contains 2 grams of fiber, which is equivalent to 8% of the recommended daily intake for women and 5% of the recommended daily intake for men. It contains both soluble and insoluble fiber, making it a champion for gut health.
Flaxseeds can also help with weight loss. Their soluble fiber becomes viscous when mixed with any liquid – a special feature that helps curb hunger and cravings. If you want to slim down your waistline without depriving your gut of food, flaxseeds are a great solution.
4. Chia seeds
Another contender for a strong gut is chia seeds. They are rich in fiber, protein, calcium and essential minerals, which all contribute to overall health. Two tablespoons of chia seeds contain 11.2 grams of fiber, which helps slow digestion, prevent post-meal sugar crash and promote feelings of fullness.
The intestines contain good and bad bacteria to balance the digestive ecosystem. In addition to fiber, chia seeds contain omega-3 fatty acids, which help reduce the number of harmful bacteria while increasing the number of good bacteria and strengthening the intestinal lining. Additionally, they make an excellent smoothie ingredient for people with irritable bowel syndrome, as consumption can reduce constipation and other symptoms.
5. Blueberries
Blueberries are a staple in many smoothie recipes due to their numerous health benefits. Therefore, many consider it a superfood. They are rich in phenolic compounds, which experts believe may act as prebiotics and support gut health.
In a study of 43 patients with functional gastrointestinal disorders, researchers determined that eating freeze-dried blueberries could relieve abdominal symptoms. Additionally, it improves overall indicators of health, function, and quality of life. So next time you enjoy a delicious fruit concoction as a snack, remember to add some blueberries.
Eat for a happy gut
If you want to switch to a nutrient-dense liquid breakfast, add these five ingredients to improve your digestive system. Mix in a handful of blueberries, a slice of banana, or a tablespoon of chia seeds, flax seeds, or Greek yogurt to make your smoothie healthier and taste better. Boost your gut with these natural remedies and delicious smoothies.
