By now, we've all heard the term probiotics. It refers to the healthy bacteria in our gut. What is often overlooked, however, is prebiotics. These are the fibre dense foods, also called complex carbs, that feed the probiotics.
You need both for a healthy gut.
Where To Get Your Probiotics
You get your healthy bacteria from cultured or fermented foods. The most popular are:
- miso soup
- coconut yoghurt
- natural yoghurt
The yoghurts are really the only things that suit a smoothie, so this recipe calls for coconut.
You can also buy probiotic powder. The scientific literature is a little polarising, with some articles saying it's a great source and others saying you don't absorb most of it. As usual, you're better off getting the probiotics from real food but a powder supplement works as a good compliment.
Where To Get Your Prebiotics
Think fibre. Fruits, vegetables, grains, beans and meals (flaxseed / almond etc).
The most fibre dense food I know of is psyllium husk. It's 77% fibre. It's hard to enjoy any more than 1 tablespoon of husk so I compliment it with chia seeds in this smoothie. Chia are half as fibrous, which is still huge, but full of brain nourishing omega3-s. Both ingredients will keep you full and satisfied.
Other fibre dense prebiotics are:
- leafy greens
- rolled oats
So our recipe is going hard on the prebiotics. Psyllium husk, chia seeds, banana and spinach have made the team.
We're also going to add in a big handful of mint. Not only is it mouth freshening and delicious, but it has a calmative effect on our stomach.
Healthy Gut Green Smoothie
- Takes 4 minutes
- Makes 1 serving
- Spinach - 2 cups
- Frozen banana - 1
- Psyllium husk powder - 1 tablespoon
- Chia seeds - 2 tablespoons
- Coconut yoghurt - 2 tablespoons
- Dates - 2
- Mint - 1/2 cup
- Optional - Probiotic powder - 1 scoop
- Blend until creamy
image credit: The Chia Co