Easy Gut Health Smoothie (Dietician Approved)
If you are looking to nourish and heal your gut you need to try this gut health smoothie filled with natural prebiotics, probiotics, fiber and vitamins to fuel your digestive health. It’s naturally sweet with a creamy texture and is perfect for breakfast.

Why you’ll love this:
This Smoothie is Dietician Approved
“Having a healthy gut is imperative for longevity, lifespan, and overall quality of life. The best way is to ensure you have a diverse gut microbiome, and thus optimal gut functioning by consuming a variety of prebiotic-, probiotic-, and fiber-rich foods like the ones found in this delicious smoothie!“
What is the difference between a prebiotic and a probiotic?
Prebiotic
This is food for your bacteria in your gut. It is a type of fiber that is indigestible by the human body. Prebiotics help feed and promote the growth of probiotics in the gut, thus improving overall gut health.
Examples: bananas, oats, apples, flaxseeds, and more
Probiotic
Live bacteria that help promote a healthy balance of good bacteria in the gut.
Examples: Fermented foods like yogurt, kombucha, kimchi, miso, and more
Vegan yogurt: Make sure to check your yogurt that it has the added probiotic benefit. Not all yogurts contain live cultures.
What bacteria should vegan yogurt contain?
The two most common bacteria:
- Lactobacillus.
- Bifidobacterium.
Can a smoothie actually help your gut?
I want to disclose that this recipe is not medical advice, however it is a recipe for those wishing to improve their fiber, probiotic, and prebiotic intake. Dieticians and other health care experts emphasize the importance of including a variety of fruits and vegetables to naturally support your gut and overall health. This smoothie contains a diverse amount of natural ingredients that are known to support healthy gut flora.
If you have persistent digestive issues such as bloating, constipation, diarrhea, abdominal pain, or more please see your healthcare provider. There are numerous health conditions that can produce digestive issues including irritable bowel syndrome, leaky gut, and more.
Ingredients & Health Benefits
- Frozen banana: You need one medium-large frozen banana. I recommend frozen because it will create a creamier texture to your smoothie. Bananas have natural sugars and are high in fiber to support good gut health
- Old-fashioned oats: High in fiber which supports a healthy digestive tract
- Plant-based yogurt: You can use any plant-based yogurt you like such as almond, soy, oat, or coconut yogurt. Just make sure it has probiotics. Check the label for active cultures. You can also use plant-based Greek yogurt for more protein.
- Plant-based milk: Use your favorite plant milk such as almond milk, soy milk, or coconut milk. I prefer sweetened in this smoothie.
- Peanut butter: High in protein and monounsaturated and polyunsaturated fats. Can actually help regulate blood sugar levels.
- Chia & Ground flax seeds: High in protein, omega-3 fatty acids, and fiber
- Fresh Ginger: Ginger has prebiotic and anti-inflammatory qualities. Make sure to remove the skin on the ginger. No need to mince your ginger for the smoothie-the blender will do it for you!
- Turmeric + black pepper: Turmeric has anti-inflammatory properties
Why do you need to take turmeric and black pepper together?
You should always consume black pepper with turmeric. Black pepper contains a compound called piperine, which can enhance the absorption of curcumin, the active ingredient in turmeric. The common recommendation is that you need 1/4 tsp of black pepper per 1 tsp of turmeric to increase its absorption.
▶︎Looking for more nutritious and healthy smoothies and recipes? I’ll bet you didn’t know dandelions actually have tons of health benefits! Check out this list of dandelion recipes including smoothies, bars, teas, and more!
What type of blender should I use?
You can use a single serving blender (such as a Nutribullet or Nutri Ninja) or a high speed blender like a Vitamix. You will need to blend the oats first into a flour and then add in the other smoothie ingredients, blending on high for a few minutes.
Substitutions & Variations
- Try out a different nut butter like almond or cashew. For a nut-free version use sunflower butter.
- Add in other seeds like hemp seeds or pumpkin seeds for more protein.
- Try other frozen fruits: blueberries, strawberries, raspberries and more!
Make this a green smoothie:
- Add 1/2 cup fresh spinach
- Other optional add-in’s: pineapple, cucumber, kale, coconut water, and more!
▶︎Make this smoothie even better! You can add orange peel powder that has lots of vitamins and nutritional value! You can even add tofu to smoothies for more protein (like in the easy tofu smoothie!)
FAQ
Yes, protein powder can provid
e more nutrients and help you feel fuller for longer. Make sure you choose a high-quality protein powder that is free of additives and fillers. If you are vegan make sure to choose one that is dairy-free. You may want to consult with your health care provider if you have a diagnosed medical condition.
You can use fresh turmeric instead of powder. Fresh turmeric has a more pungent and earthy flavor than ground turmeric. To substitute, use ~1 inch of fresh turmeric root for every 1 teaspoon of ground turmeric (make sure it’s peeled and grated or finely chopped).
The great thing about smoothies is you can easily add lots of nutritious ingredients! Add other types of seeds like hemp seeds. Add berries like blueberries, raspberries, strawberries, and more.
Not all vegan/non-dairy yogurt has probiotics. Check the label. Look for phrases like “contains live and active cultures” or “contains probiotics.” You can also check the ingredient list for specific strains of probiotics like Lactobacillus acidophilus or Bifidobacterium lactis.
For another delicious health-boosting smoothie or drink, try out this nutrient-packed kale beet smoothie or this cranberry detox water! This ginger lemon cinnamon tea is packed with anti-inflammatory ingredients and this Starbucks medicine ball or Immunity bombs will help rejuvenate you if you are feeling under the weather!
PRO TIPS
- Turn this into a smoothie bowl! Cut the amount of liquid in half and use a high speed blender like a Vitamix to obtain a creamy, thick texture. Top with granola and/or fresh fruit.
- Sprinkle granola on tops of the smoothie and eat with a spoon (even if it’s not thick like a smoothie bowl). My 15 Minute Stovetop Granola is crisp, sweet, and perfect on top!
- Focus on gut health: Add more fiber to your diet with whole grains, cruciferous vegetables (broccoli, cauliflower, etc), dark leafy greens, and more!
Try out these other healthy breakfasts!
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▶︎Tofu in a smoothie? Yep, silken tofu smoothies are super creamy and delicious! You definitely want to try this one out!
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Easy Gut Health Smoothie (Dietician Approved)
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Equipment
- 1 Blender
Ingredients
- 1/4 cup old-fashioned oats
- 1 frozen banana medium
- 1/3 cup vegan yogurt such as soy or almond, unsweetened
- 2 tbsp peanut butter or another nut butter of choice
- 1 tbsp ground flaxseed
- 1 tbsp chia seeds
- 1/2 tsp turmeric + pinch pepper
- 1/2 inch fresh ginger peeled
- 1 cup non-dairy milk
- Optional: top with granola and fruit
Instructions
- In a single serving blender or high speed blender, add in old fashioned oats and blend for 1 minute until a flour is formed.
- Add all other ingredients in blender until creamy.
- Optional: Top with your favorite granola or fruit. Enjoy!
Notes
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- Try out a different nut butter like almond or cashew. For a nut-free version use sunflower butter.
-
- Add in other seeds like hemp seeds or pumpkin seeds for more protein.
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- Try other frozen fruits: blueberries, strawberries, raspberries and more!
I love love this smoothie so much that I’ve been having it for the last 3 days now. Ever since I tried to get myself fit and healthy (only started a few weeks ago 🙂 ), I always look out for any interesting-looking healthy smoothie for me to have after my gym session. But this smoothie has been the one I made this week. Just because it tastes delicious and I feel so healthy thinking that everything that I put in it is healthy stuff. However, I must admit that I changed the pepper. I use chili powder instead.
The combination of banana, peanut butter, and warm spices is unique and delicious. I wasn’t expecting a healthy smoothie to taste so good.
Very delicious,
I raised my eyebrow on the 629 caloric intake but for the first day I drank half to start.
I’ve been having some bloating issues so I’m looking forward to support gut digestion.
Thanks a bunch. I made a mistake and put a whole top of pepper. Lol. It still taste great.
Hi Tesa! Glad you enjoyed it! It’s one of my favorites – and yes sometimes I will split it into two servings (unless I want a really filling breakfast!)