The term “gut health” has become significantly more popular over the last decade, with so many looking for answers to create a healthier gut microbiome and alleviate symptoms of digestive discomfort. That’s where this creamy strawberry gut health smoothie comes in – as a quick and easy way to consume gut-healthy ingredients packed with prebiotics and probiotics.
It’s healthy, refreshing, and can be thrown together in less than 5 minutes!
Why You’ll Want to Make This Smoothie
- Creamy, fresh and delicious: Even without all the health benefits, this is basically a creamy strawberry smoothie that could make a nutritious breakfast or snack.
- Evidence-Based Gut Healthy Ingredients: As a RD, I can assure you that consuming more of these ingredients has been proven by science to improve gut health – and I’ll explain why!
- High in Protein and Fiber: Both protein and fiber help to stabilize blood sugars and keep us fuller for a longer period of time. Fiber has been shown to promote bowel regularity, decrease cholesterol, and increase prebiotics – which are the food for the “good” bacteria called probiotics. However, it’s important to increase fiber intake gradually or it may result in symptoms like even more bloating or constipation.
Research regarding gut health has exploded over the past decade, however, the gut microbiome is very complex and influenced by a number of factors. Therefore, there is much more research that needs to be done to understand the complexities of our gut microbiome.
Probiotics have been shown to improve digestion and immunity, as well as increase weight loss (1, 2). Consuming a diet rich in fruits, vegetables, and fiber can provide that prebiotic food needed to make probiotics.
Therefore, this gut health smoothie contains 1) probiotics from both kefir and Greek yogurt, 2) prebiotics from the 12+ grams of fiber, and 3) 22 grams of protein for both increased satisfaction and to promote a healthier gut microbiota.
INGREDIENTS
- Chobani vanilla Greek yogurt (5.5 oz container or 1/2 cup): You may have heard that yogurt contains probiotics, but this isn’t always the case! Sometimes, probiotics are destroyed during the pasteurization process. The brand Chobani, however, contains live and active cultures with 6 different probiotic strains.
Yogurt also contains protein, and emerging evidence suggests that dietary protein affects the composition of microbiota in our gut.
- 1% Milkfat Strawberry Kefir (1/2 cup): Kefir is a fermented dairy product created with yeast and lactic acid bacteria. Foods which have undergone fermentation can boost the amount of good bacteria in your gut. Kefir tastes similar to yogurt but has a much wider variety of bacteria and yeasts. Research has shown it can reduce inflammation and aid in digestive health.
- Chia Seeds (1-2 Tbsp.): Chia seeds pack a nutritional punch, as they are full of fiber and omega-3 fatty acids. In terms of gut health, chia seeds can help promote regularity – but it is best to start low and go slow. If you don’t eat much fiber, stick to just 1/2-1 tablespoon in this smoothie and increase gradually over the course of a few weeks.
- Frozen Strawberries (1 cup): Eating more fruits and vegetables may provide more bacterial diversity for a healthier gut microbiome.
- Coconut Water (1/2 cup): Not only does it taste delicious, but coconut water can help prevent constipation and contains electrolytes. I used Vita Coco with Pineapple Coconut Water. However, water is an easy substitute if you don’t have this ingredient.
As an Amazon affiliate, this post does contain affiliate links. At no additional cost to you, I receive a small compensation when a purchase is made. However, I only promote products I love and feel would be useful to you!
Creamy Strawberry Gut Health Smoothie: Step by Step Directions
- Combine coconut water, yogurt, strawberry kefir, frozen strawberries, and chia seeds to a blender or Nutri-Bullet. Blend until smooth and creamy.
- Pour into a glass and enjoy! Add a drizzle of honey or monk fruit sweetener if you prefer a sweeter smoothie.
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- High Fiber Foods with Free Printable List
Recipe VARIATIONS:
- Change the flavor profile by switching up the flavor of Greek yogurt and kefir.
- Try different frozen fruits – the more variety the better! You could use strawberries and pineapple for a more tropical flavor and increased bacterial diversity.
- Add a flavored kombucha for even more benefits of fermentation – it’s the most studied fermented food. However, it does have a vinegar-like taste which might be a turn-off for some people.
- For even more protein, consider adding nut butter or one scoop of protein powder. Another option? Top with hemp hearts.
- Make it into a smoothie bowl and top with chopped nuts and fresh fruit.
Frequently Asked Questions
Is This Smoothie Suitable for Those With Lactose Intolerance?
This creamy strawberry gut health smoothie does contain lactose both in the yogurt and the kefir, however, it will depend on each individual’s tolerance to lactose. Some people are able to tolerate small amounts of kefir, like this smoothie contains. There are many lactose-free yogurt brands that contain probiotic bacteria which could be substituted.
Why Do Some Yogurts State They Have Probiotics on the Label?
Yogurt, in general, contains live active cultures that can be beneficial for our gut – as long as they haven’t been destroyed through pasteurization. However, some contain specific probiotic strains with research to help certain health conditions. Activia, for example, contains Bifidobacterium animalis lactis DN-173 010. This strain has been shown to reduce digestive discomfort, such as bloating and gas.
Probiotics are complex -as there are thousands of strains and each one might have a different health benefit. Therefore, Activia yogurt would be an ideal substitute for this smoothie – or any yogurt that contains specific strains of probiotics as stated on the label.
Can I Freeze This Smoothie For Later?
This smoothie would store in the fridge for about two days for maximum freshness. However, I do not recommend freezing this smoothie as probiotic populations can decrease over a matter of time.
Creamy Strawberry Gut Health Smoothie
Ingredients
- 1/2 cup Strawberry 1% Milkfat Kefir
- 1 5.5-oz. container (or 1/2 cup) Chobani Vanilla Greek Yogurt
- 1-2 tablespoons chia seeds
- 1 cup frozen strawberries
- 1/2 cup Vita Coco Coconut Water with Pineapple, or water
- Drizzle of honey (optional)
Instructions
- Measure all ingredients. Pour coconut water, then kefir, yogurt, strawberries and chia seeds into blender.
- Blend until smooth and creamy. Pour into a glass and enjoy!
Notes
- Use only one tablespoon of chia seeds or omit if just starting to eat foods high in fiber. Gradually increase the fiber over a matter of weeks.
- Change the flavor profile by switching up the flavor of Greek yogurt and kefir.
- Try different frozen fruits – the more variety the better! You could use strawberries and pineapple for a more tropical flavor and increased bacterial diversity.
- Add a flavored kombucha for even more benefits of fermentation – it’s the most studied fermented food. However, it does have a vinegar-like taste which might be a turn-off for some people.
- For even more protein, consider adding nut butter or one scoop of protein powder. Another option? Top with hemp hearts.
- Make it into a smoothie bowl and top with chopped nuts and fresh fruit.
| Nutrition Facts | |
|---|---|
| Servings: 1 | |
| Amount per serving | |
| Calories | 316 |
| % Daily Value* | |
| Total Fat 5g | 6% |
| Saturated Fat 0.8g | 4% |
| Cholesterol 10mg | 3% |
| Sodium 208mg | 9% |
| Total Carbohydrate 42.1g | 15% |
| Dietary Fiber 12.5g | 45% |
| Total Sugars 27.9g | |
| Protein 22g | |
| Vitamin D 1mcg | 3% |
| Calcium 388mg | 30% |
| Iron 2mg | 11% |
| Potassium 390mg | 8% |
Delicious! I have never heard of kefir but it was a really tasty, refreshing smoothie. Might make this every week.