DIGESTIVE HEALTH SMOOTHIES

Keeping your digestive tract clean is one of the most obvious reasons for drinking smoothies, but there may be a bit more to it than you realize. At any given time, you have up to five pounds of fecal matter and undigested food sitting in your gut that your body has to process and pass. Two of the most important things you can do to keep things running smoothly are eating foods rich in fiber and drinking enough water—drinking smoothies is a great combination of both.

When undigested food sits in your intestines, your body’s natural flora and bacteria interact with it and create toxic chemicals and gasses called endotoxins that can damage the lining of your gut. This develops into leaky gut syndrome and allows those toxins to enter your bloodstream. Over time, endotoxins can also upset the delicate balance of good fungi and bacteria in your gut, which consequently may cause problems in your gut, such as increased candida (yeast).

As always, your body will give you hints that there’s something wrong, but because the symptoms accrue slowly, you may just write it off as the unavoidable side effects of a busy lifestyle. Some of these symptoms include:

• Brain fog

• Chronic fatigue

• Constipation or diarrhea

• Dull skin

• Joint pain

• Muscle aches

• Skin rashes or acne

• Stomach upset, gas, or bloating

As you can see, some of these symptoms are logically linked to digestive issues, but many of them aren’t. The best way to avoid them is to eat a healthful diet. Since life on the run can make it difficult to eat well-balanced, nutrient-dense meals, smoothies you can take with you are a perfect alternative. Try to include foods that are rich in vitamins C, D, and E, because they help keep your digestive tract healthy. Many foods actually help soothe your stomach, too, so these are included in some of the following recipes.

Blended Broccochini Soup

This soup is packed with fiber that will clean out your digestive tract as well as provide all the necessary vitamins to promote optimal health. Cilantro is an antibacterial, is rich in gut-healthful minerals, and also prevents nausea and relieves gas. This smoothie has a rich, spicy flavor you can lighten up, if you like, by adding an apple.

• 1/2 cup water • 1 cup broccoli florets • 2 kale leaves

• 1 cucumber, quartered • 1 cup zucchini, cubed • 3 small sprigs cilantro

Add the water to the blender first, then add the broccoli and the kale. Pulse until there are only small pieces, then add the rest of the ingredients, and blend until smooth. Serve in a bowl and garnish with a sprig of cilantro.

Yield: About 3 cups.

Peter Rabbit Cocktail Smoothie

Cucumbers are high in both water and fiber, and have been used for years as a natural cure for constipation and stomach upset. The magnesium in the spinach relaxes your intestinal muscles and draws water into your digestive tract. Refreshing and green, the cilantro lends this smoothie a spicy bite.

• 1 carrot • 2 leaves kale • 1 small cucumber, quartered • 1 cup spinach

• 3 small sprigs cilantro • 1 green apple, cored and quartered • 1/4 cup water

Blend all ingredients together in the blender. If it’s too thick for your taste, add more water, cucumber, or apple.

Yield: About 2 cups.

Cranberry Ginger Julep

Cranberries have anti-adhesion properties that can help prevent ulcers, and ginger and mint have been used as natural digestive aids and anti-nausea treatments for centuries. This light, sweetly spicy drink is a pleasure to drink anytime throughout the day.

• 1 cup cranberries • 1/2 inch slice ginger • 1 cucumber, quartered

• 6 mint leaves • 1/4 cup water

Combine all ingredients in your blender, and pulse until the ingredients are small chunks. Turn up your blender, and puree until it reaches the desired consistency.

Yield: About 2 cups.

Green Sweetie

Strawberries and bananas are great sources of soft fiber that help gently clean your digestive tract while delivering a major nutritional punch. Cabbage is packed with fiber but is best known for its ability to soothe ulcers. This fruity smoothie is delicious, and if you blend it well, you won’t even realize the cabbage is there!

• 1 cup cabbage • 1 banana, peeled • 1 cup strawberries, capped

• 2 kiwis, peeled • 1/2 cup water

Add all ingredients to the blender, and puree until extra smooth.

Yield: About 3 cups.

Tropical Soother

Pineapple contains an enzyme called bromelain that helps your body break down and absorb protein, thus improving digestion. It’s also full of fiber, as is the plum. The mint and cabbage are also known for helping with digestion, though this smoothie tastes tropical, so very likely you won’t notice the presence of the cabbage at all.

• 1/4 pineapple, peeled • 5 mint leaves

• 1 plum, seeded • 1/4 head cabbage

Cut the pineapple into 1-inch pieces.

If your pineapple and plum are ripe enough, you may not need water at all, but if you do, add 1/4 cup at a time as you combine the ingredients in the blender. Blend until smooth and enjoy!

Yield: About 2 cups.

The Dish on Pineapples

The Good: In addition to all their other health benefits, pineapples contain bromelain, an enzyme that assists digestion by helping to alkalize foods you eat when they reach your stomach. Bromelain also helps regulate digestive secretions from the pancreas and starts breaking down protein so your body can digest it.

The Bad: Like most fruits, pineapples are extremely high in sugar, so use them as a healthful component of your breakfast or snack smoothies, but try to include other not-so-sweet ingredients with them.

Reflux Redux

This is alkaline and will help soothe that heartburn. It’s also a bit minty, so it won’t be bad to sip.

• 1 cup spinach • 1 carrot with greens

• 1 banana, peeled • 6 mint leaves

Blend all ingredients together. You may want to add some water to this just to get a good consistency. Also, ginger works really well here, if you’d like to add some.

Yield: About 2 cups.

The Dish on Bananas

The Good: Bananas act as a natural antacid and are also a great form of gentle fiber. Cool fact: bananas are actually considered a seed, not a fruit. The plant they grow on is, in fact, an herb.

The Bad: Bananas don’t keep for long, and both refrigeration and brown paper bags hasten the ripening process. To keep you bananas longer, simply store them on the counter in a fruit basket.

Harvest Helper

Rich in antioxidants as well as flavor, this juice will take you back to the soothing memories of grandma’s house in wintertime. It’s great for digestion and good health in general.

• 1 sweet potato • 1 cup pumpkin • 1 apple, cored and quartered

• 1 teaspoon cinnamon • 1/2 inch slice ginger • 1 carrot • 1/2 cup water

Cut the sweet potato into 1-inch pieces.

Blend all ingredients together.

Yield: About 3 cups.

Slow Gin-ger Fizz

If you have an upset stomach, ginger is one of the best cures. It calms your stomach by relaxing the muscles surrounding it. Sour cherries are a wonderful restorative as well and are excellent for digestion.

• 2 kiwis, peeled • 1 stalk celery • 1/2 inch slice ginger • 1 cucumber, quartered

• 1 apple, cored and quartered • 1 cup sour cherries, pitted • 1/2 cup sparkling water

Blend all ingredients together and enjoy.

Yield: About 3 cups.

Feel Beeter Smoothie

Beets and their greens are great for keeping things moving, because they are full of fiber and rich in potassium, iron, beta-carotene, and calcium that your digestive tract needs to stay healthy. The cabbage and apple are great for digestion, as well.

• 3 beets with greens • 1 apple, cored and quartered

• 1 cup chopped cabbage • 1 cup water

For this recipe, it’s OK to steam the beets a bit to soften them up, though raw is fine, too. Add all ingredients to your blender and blend until smooth.

Yield: About 2 cups.

Honey Ginger Delight

Ginger is great for soothing an upset stomach, and honey provides sweetness and healthful prebiotics. The fruit and yogurt take this belly-soothing smoothie right over the top!

• 1 tablespoon honey • 1/2 inch slice ginger • 1 cup plain yogurt

• 1 banana, peeled • 1 mango, pitted and peeled

Add all ingredients to your blender and blend until smooth.

Yield: About 2 cups.