This Gut Health Smoothie is a refreshing drink packed with minty flavor and 7 grams of fiber. It’s made with 6 plants that support digestion and transit.

I was listening to Dr Chutkan’s podcast, where she said we should get at least 25 grams fiber a day. She recommended drinking a gut health smoothie for breakfast that easily brings 7 g fiber. Her smoothie recipe has more greens like Parsley or collard greens than my version. But I prefer fresh mint and no collard greens as I find they make the smoothie too earthy, too green for my taste.

Ingredients and Substitutions

This paragraph gives you all my tips about picking the right ingredients. For the full recipe with measurements, scroll to the recipe card at the bottom of the post!Go to Full Recipe

Coconut Water – Coconut water is an excellent hydrating base for this smoothie. It contains electrolytes, particularly potassium, which helps maintain hydration levels and supports proper muscle function, including the muscles in the digestive tract (source). Be sure to use unsweetened coconut water to avoid added sugars that can disrupt gut health.
Celery – Celery adds fiber and water to the smoothie, supporting digestion and hydration (source). The leaves also contribute additional nutrients like vitamins A, C, and K. Celery is a well-known digestive aid, and its high water content helps promote regular bowel movements.
Frozen Pineapple – Pineapple is rich in bromelain, an enzyme that helps break down proteins in the digestive system, making food easier to digest (source). It also adds a natural sweetness and tropical flavor to the smoothie. Using frozen pineapple helps chill the smoothie without diluting the flavor, like ice might.
Spinach – Spinach is a fiber-rich leafy green loaded with essential nutrients, particularly magnesium, which helps keep the digestive system moving smoothly. It’s also rich in antioxidants and contributes to gut-friendly fiber content, helping improve overall gut health (source).
Fresh Mint – Mint has been used for centuries to soothe the digestive tract (source). It helps reduce bloating and supports smooth digestion by relaxing the muscles of the digestive system. Mint also adds a refreshing and cooling flavor that balances the other ingredients.
Fresh Ginger – Ginger is well-known for its ability to ease nausea, reduce bloating, and promote digestion. It stimulates digestive enzymes, helping to break down food and absorb nutrients more effectively. Its slightly spicy flavor adds a nice zing to the smoothie (source).
Fresh Lemon Juice – Lemon juice provides a dose of vitamin C and helps stimulate the production of digestive enzymes, aiding in digestion (source). It also supports detoxification and can help cleanse the liver. The tangy citrus flavor complements the other ingredients beautifully.
Ice Cubes – Ice cubes help chill the smoothie for a refreshing drink without adding extra calories. They also add a bit of volume and ensure the smoothie has a cold, thick texture.

How to Make Gut Health Smoothie

This is a classic easy smoothie recipe with just two steps.

Combine the ingredients in a powerful, high-speed blender.

Blend until smooth and adjust the texture with ice cubes or coconut water.

Carine’s Expert Tips

While it’s a simple smoothie, I have a few more tips for you to make sure it’s perfect every time!

Blending Technique – To get the smoothest texture, add the coconut water and lemon juice to the blender first, followed by the other ingredients. This ensures the liquids help blend the solid ingredients smoothly without any chunks.
Smooth Texture – Although the smoothie is blended thoroughly, some pulp from the celery may remain, giving the smoothie a thicker texture. If you prefer a smoother consistency, consider straining the smoothie through a fine mesh strainer to remove the pulp, although this might reduce the fiber content.
Serve Fresh – It’s best to drink this smoothie immediately after blending. If it sits for too long, layers may form due to the fiber-rich ingredients. Simply stir or re-blend to combine the layers again if needed.
Adjusting the Flavor – If you prefer a slightly sweeter smoothie, you can add an extra 1/4 cup of frozen pineapple or a teaspoon of natural sweeteners like honey or maple syrup. For a more tangy flavor, increase the lemon juice.
Boost the Fiber – If you want to add even more gut-friendly fiber, consider adding a tablespoon of chia seeds or ground flaxseeds. Both are excellent sources of fiber and omega-3 fatty acids, which further support digestion and gut health.

Nutritional and Digestive Benefits

The ingredients in this smoothie may provide the following benefits:

Hydration: The combination of coconut water, celery, and pineapple helps keep you hydrated, which is essential for smooth digestion.
Fiber: This smoothie contains around 7 grams of fiber, promoting a healthy gut by keeping things moving smoothly and supporting regularity.
Digestive Enzymes: Pineapple (bromelain) and ginger both provide natural digestive enzymes that help break down food, making digestion easier and more efficient.
Anti-inflammatory: Mint and ginger are known for their anti-inflammatory properties, which can soothe the digestive tract and reduce symptoms of indigestion.

Storage Tips

Immediate Consumption: This smoothie is best consumed immediately after blending for the freshest taste and texture. However, if you need to store it, place it in an airtight container in the fridge for up to 24 hours. Stir or shake well before drinking, as separation will occur.
Freezing: If you want to make it ahead, you can freeze the ingredients (except the coconut water and lemon juice) in a freezer bag. When ready to blend, just add the frozen ingredients to your blender along with fresh coconut water and lemon juice.

More Green Smoothie Recipes

Mango Spinach Smoothie

Sour Apple Smoothie

Spinach Pineapple Banana Smoothie

Green Smoothie for Kids

Did You Like This Recipe?

Leave a comment below or head to our Facebook page for tips, our Instagram page for inspiration, our Pinterest for saving recipes, and Flipboard to get all the new ones!