A dietitian has revealed a simple green smoothie recipe that you can whip up at home to “nourish your gut.” Dr Megan Rossi, a gut health scientist, registered dietitian, and founder of The Gut Health Doctor, regularly shares advice on @theguthealthdoctor’s Instagram page.
In one of her latest posts, Dr Rossi shared why she favours whole-food greens over powdered supplements, suggesting that “the beneficial stuff like the fibres and the polyphenols” included in these drinks often “get damaged during the processing.”
Dr Rossi said: “If you want to nourish your gut and save money, swap the powders for real, whole-food greens.” The expert also shared her green cooler recipe, perfect for fans keen to make their own smoothie at home, reports the Mirror.
Ingredients (serves two)
1 large cucumber (approx 270g)
50g baby spinach leaves
1/2 avocado
10g fresh ginger (or to taste)
2 sticks celery (approx 100g)
1 apple
1 kiwi fruit (skin included)
2 tsp chia seeds
250ml water
Method
Dr Rossi said: “Add all the ingredients to a blender (include the skin for all except the avo) and blitz for 2 minutes until smooth. Taste, adjust the ginger and fruit to your preference, and enjoy!”
As per the Mayo Clinic, including plenty of vegetables in your diet is a great way to increase your fibre intake. Fruits, beans, grains, peas and lentils can also help you to reach your daily goal.
If you’re experiencing bloating, you may wish to adjust the smoothie recipe. Dr Rossi suggests replacing the celery with extra cucumber and swapping the apple for one banana.
As The Gut Health Doctor explains: “Most people get a little bloated from time to time and that is completely normal. But for some, it can become a stressful part of life, especially if it impacts your confidence and energy levels or makes you feel physically uncomfortable.”
Usually, you can help to reduce bloating by eating foods high in fibre, drinking plenty of water, and exercising regularly. If you’re experiencing bloating, it’s advised not to drink lots of fizzy drinks or eat lots of spicy, fatty, or sugary foods.
In some instances, bloating may be caused by a food intolerance, coeliac disease or irritable bowel syndrome. If you have any concerns about your health you should talk to your GP.