Guest Post by Nutrition Intern Lindsay McDonald With fresh fruit season approaching, smoothies make a refreshing and nutritious treat all in one glass. Using approved ingredients from the SIBO Specific Diet, smoothies boost your vitamin and antioxidant intake while being easier to digest and absorb. The blending process aids in breaking down some of the fibers in fruit, making them more gentle on the digestive system and allowing for faster absorption without fermentation. Adding certain ingredients, like ginger, into smoothies can further support and aid the digestive process. Due to their water and fiber content, smoothies may be beneficial for those experiencing constipation. However, if you are prone to diarrhea, it may be best to limit smoothie consumption. When making fruit smoothies, consider the amount of ingredients and sweeteners being used per person. Since everything gets blended up in a smoothie, it can be easy to add more fruit than you might normally eat in whole form – drinking two bananas in a smoothie versus eating a whole one for instance. Although fruit has beneficial vitamins, minerals and fiber, it does contain naturally occurring sugars. Adding other sweeteners like honey enhances the flavors of the smoothies, but a little goes a long way. When making a smoothie, try it first without a sweetener. If it is too tart for your liking, add a teaspoon of honey at a time and re-blend. It is always easier to add more than it is to take away. Plus, sensitivity to sweetness can change over time, and a smoothie that might have once puckered your lips, may end up tasting just right in time. I hope these recipes inspire you to blend together some delicious concoctions of fruits found at your local farmers’ market this season. Smoothies can be yet another delicious and creative way to support your gut and overall health.
Rhubarb Basil Smoothie Serves: 2 / Prep time: 10 minutes / Inactive Time: 1 hour The best part about strawberries and rhubarb is that their season starts in late April and early May, and can be enjoyed nearly all summer long. Adding the sweet basil into the smoothie rounds out the earthy flavors of the rhubarb. The yogurt adds a great source of Probiotics, which help to support beneficial bacteria in the gut. High in vitamin C, K, calcium, and healthy fats, this smoothie is a great option for a nutritious and easy breakfast. Ingredients
- ½ cup rhubarb, diced
- 1 cup organic fresh or frozen strawberries
- ½ cup 24 hour yogurt
- 2 teaspoons clover honey
- 2 basil leaves, torn into pieces
- 1 tablespoon extra virgin coconut oil, melted, but not hot
- Extra basil leaves and sliced strawberries for garnish (optional)
Directions
- If you are using fresh strawberries, hull and halve them, and place in the freezer for up to 1 hour until frozen.
- Place rhubarb, strawberries, yogurt, honey and basil in a blender and turn it on. While the motor is running, slowly pour in the melted coconut oil, and blend until smooth.
- Divide into chilled glasses, garnish with extra basil and strawberries if desired, serve and enjoy!
Coconut Ginger Kiwi Smoothie Serves: 2-4 / Prep time: 5 minutes The creamy richness of this smoothie makes it feel decadent and satisfying. Kiwis make a naturally sweet addition to this smoothie while giving it a lovely green hue. Ginger provides a nice back flavor at the end, and is soothing to the stomach. The type of fat found in coconut milk does not require enzymes for digestion, making it much easier to absorb and gentle on the GI tract. This smoothie contains calcium, potassium, phosphorus, and magnesium, making it a electrolyte rejuvenating drink on a hot day. Ingredients
- 1/2 cup unsweetened, low FODMAP milk of choice
- 1 teaspoon clover honey
- 1/2-1 teaspoon freshly grated ginger
- 1 ripe fuzzy kiwi, peeled and chopped
- 1 tablespoon extra virgin coconut oil, melted, but not hot
Directions
- Place all of the ingredients into a blender and blend. While the motor is running, slowly pour in the melted coconut oil, and blend until smooth.
- Taste the smoothie and add more ginger as desired.
- Divide into chilled glasses and serve.
Pineapple Honeydew Melon Mint Smoothie Serves: 2 / Prep time: 10 minutes Light, and refreshing, this creamy smoothie is a great way to enjoy pineapple and honeydew together. Pineapple contains an enzyme called bromelain, which aids in the digestion of protein and reduces inflammation. This smoothie is a great digestive aid after a summer barbecue.
- 1 cup fresh pineapple, chopped
- 1 cup fresh honeydew melon, chopped
- 1 tablespoon fresh lime juice
- 4 mint leaves
- 6 ice cubes
- 1 tablespoon extra virgin coconut oil, melted, but not hot
Directions
- Place all of the ingredients into a blender and blend. While the motor is running, slowly pour in the melted coconut oil, and blend until smooth.
- Divide into chilled glasses and serve.
Resources
- Andrew Erlandsen, ND. Healing Foods. Winter 2016. The National College of Natural Medicine.
- Andrea Del-Olmo, ND. Therapeutic Diets. Winter 2016. The National College of Natural Medicine.
- Gaby, Alan R., M.D. Nutritional Medicine. Fritz Perlberg; 2011.
- Nelms M, Sucher K, Lacey K. Nutrition Therapy and Pathophysiology. Cengage Learning; 2015.
- whfoods.com
- Ehrlich, Steven D. University of Maryland Medical Center
- self.com
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