Written by Hannah Boyd
Naturopath, Herbalist, Nutritionist, BA, Adv Dip Nat, Nut, WHM.
Why we recommend a gut health smoothie
Honestly, gut health is complicated AND one smoothie a day may not be the fix it needs, but with our philosophy of food first here at New Leaf, you can start to shift the dial on your digestive issues.
But, why is your gut so funny? There are so many reasons – Reflux, Constipation, SIBO, Mood disorders, bloating – there are specific treatments for all of these, but working on slowly increasing plant-based food diversity is a great start, like our Gut Loving Smoothie Recipe below.
As a naturopath and a Certified Microbiome Analyst, I’ll often look at your whole ecosystem and target individual foods that really will make a huge difference to your gut flora. There are common foods I’ll recommend time and time again, and most of them are easy to add into your life!
What foods help with gut health?
- Fibre-Rich Superstars: Your Gut’s Best Friends
- Whole grains (think: porridge oats, quinoa, brown rice)
- Colourful fruits and vegetables (the more variety, the merrier!)
- Pulses (beans, lentils, chickpeas – oh my!)
- Nuts and seeds (a handful of happiness)
- Polyphenol Powerhouses: Nature’s Antioxidant Army
- Berries (blueberries, strawberries, raspberries)
- Dark chocolate (yes, really!)
- Green tea (sip your way to gut glory)
- Nuts (walnuts, almonds, pecans)
- Prebiotic Party-Starters: Fuel for Your Friendly Bacteria
- Bananas (nature’s perfectly packaged snack)
- Onions and garlic (flavour AND function)
- Asparagus (the elegant gut-supporter)
- Chicory root (your coffee’s new best friend)
- Resistant Starch Champions: The Unsung Heroes of Gut Health
- Cooked and cooled potatoes (potato salad, anyone?)
- Green bananas (trust us on this one)
- Cooked and cooled rice (leftover risotto, we’re looking at you)
How Can I Improve My Gut Health?
- Embrace Variety:
- Your gut loves a diverse diet as much as you love a good playlist.
- Go Plant-Based (Mostly):
- Think of animal products as a supporting act, not the headliner.
- Befriend Fermentation:
- Yoghurt, kefir, and kombucha are your gut’s new pals.
- Cool It on the FODMAPs:
- If your gut’s feeling sensitive, ease up on these fermentable carbs. BUT – if you fix your gut you will not need to be on a FODMAP diet forever… know which ones impact your digestion, and slowly slowly slowly reintroduce them. If you have SIBO you may need specific treatments to support your journey.
- Find Your Balance
- Moderation in fats and proteins keeps your inner ecosystem humming.
What's the Secret Sauce to Gut Health Success?
Remember, your gut is as unique as you are. It’s not about perfection; it’s about progress. Listen to your body, be gentle with yourself, and celebrate the small wins. Your gut will thank you, and you might just meet your favourite self along the way.
Ready to dive deeper into your gut health journey? Let’s collaborate on a plan that’s as individual as you are. Because at New Leaf, we believe that when you understand yourself, you become the expert in the most important subject – you.
Gut Loving Smoothie Recipe:
Our Dragonfruit Gut Health Smoothie Recipe
- 1 cup frozen berries
- 0.5 cup frozen or 1tbs freeze dried dragonfruit
- 1 tbsp cacao or cocoa
- 1 tbsp flaxseed/linseed meal
- 1 tbsp vaalia or activa yogurt (miss if vegan or DF)
- 1 handful baby spinach
- 0.5-1tsp PHGG (prebiotic goodness)
- 200ml soy milk (we love Bonsoy)
