Feel like your gut is out of whack? You're not alone. Two out of three Americans say they suffer from digestive issues such as acid reflux, abdominal pain, and bloating. Luckily, you can be a part of that issue-free third by making a few tweaks to your diet.
Not only should you ditch the 13 Common Foods Causing Your Digestive Problems, but you should also increase the consumption of foods that soothe your gut, promote effective digestion, and reduce bloating—and every single one of these smoothie recipes contain at least one digestion-promoting ingredient.
Set yourself up for a bloat-free day by starting your morning with one of the best smoothies for digestion. Read on, and for more on how to eat healthy, you won't want to miss these 21 Best Healthy Cooking Hacks of All Time.
Raspberry-Peach Swirled Smoothie
A healthy gut is essential in keeping your digestive system running smoothly. On top of promoting a healthy immune system, the probiotic bacteria that live in your gut also aid digestion and nutrient absorption. Eating fermented, probiotic-rich foods is a great way to improve digestion. According to Harvard Health, multiple studies have found that taking probiotics may help alleviate symptoms of Crohn's disease and irritable bowel syndrome as well as treat constipation. Greek yogurt is one of the best food sources of probiotics you can eat every day. (Related: 6 Side Effects of Eating Yogurt Every Day) Probiotic-rich yogurt is the base for this creamy and fruity smoothie. As an added benefit, we also throw in some ginger: a spice whose pro-gut, anti-nausea benefits are well-researched.
Get our recipe for Raspberry-Peach Swirled Smoothie.
Coconut-Pumpkin Smoothie Bowl
Pumpkin may be a fall favorite, but this seasonal fruit can be consumed year-round to support a healthy digestive system. If you suffer from digestive disorders, such as ulcerative colitis, Crohn's disease, and short bowel syndrome, you may be dealing with decreased zinc absorption, according to the National Institutes of Health. Lucky for you, you can increase your zinc levels by eating more zinc-containing foods. One ounce of pumpkin seeds contains almost 40 percent of your daily value of zinc, and they make the perfect topping for this pumpkin pie spiced smoothie bowl.
Get our recipe for Coconut-Pumpkin Smoothie Bowl.
Banana, Date, and Hemp Kefir Smoothie
Yogurt isn't the only probiotic-rich food you can eat to boost your digestive health. There's also kefir: a dairy-based fermented beverage. The health benefits of kefir are numerous, and while you could just drink it solo, we love the idea of using its tangy taste in a healthy smoothie. For all of you lactose-intolerance folks who read dairy and nearly scrolled by — hold on! Thanks to the fermentation process, kefir is almost completely lactose-free, making it possible for most people who are lactose-intolerant to enjoy it as well. (Related: 9 Best Probiotic-Rich Kefirs for Your Gut)
Get the recipe for Banana, Date, and Hemp Kefir Smoothie.
Dragon Fruit Smoothie Bowl
One of the most well-known benefits of pineapple is its digestion-promotion prowess. Pineapple contains an enzyme called bromelain, which can help break down food and reduce any inflammation within the stomach lining. This recipe also calls for a half cup of kombucha, a fermented tea drink that's teeming with gut-healthy probiotics. Top it all off with pumpkin seeds for that added punch of zinc, and you'll be sipping your way to a flatter tummy in no time.
Get our recipe for Dragon Fruit Smoothie Bowl.
Pear Cardamom Oats Smoothie
Many studies have linked a higher intake of dietary fiber with improved digestion and better overall health, so you should be aiming to eat more high-fiber foods if you're looking to better your digestive health. Oats are a great option. A study published in The Journal of Nutrition suggests that eating whole grain oats can increase the number of "good" bacteria in your gut. We use oats in this recipe to create a creamy and sweet smoothie base that pairs perfectly with pears!
Get our recipe for Plant-Based Pear Cardamom Oats Smoothie.
Chocolate-Coconut-Banana Smoothie Recipe
Pair your probiotic-rich yogurt with some chocolate and coconut for a decadent belly-bloat-banishing smoothie.
Get our recipe for Chocolate-Coconut-Banana Smoothie.
Coconut Paleo Smoothie
Dairy yogurt isn't the only way to get probiotics. There are plenty of cultured dairy-free yogurt brands you can buy. We use coconut yogurt in this smoothie recipe because of its super creamy texture and mild tang that blends well with the other ingredients. Just note that plant-based yogurts are lower in protein than traditional yogurt, so to make sure your smoothie fills you up till noon, check out these 8 Best Protein Powders for Smoothies.
Get our recipe for Coconut Paleo Smoothie.
Peaches and Kale Smoothie Bowl
Leafy greens, like kale and spinach, are key players in a healthy gut. There's a unique type of sugar found in green, leafy vegetables called sulfoquinovose (SQ for short). A Nature Chemical Biology study discovered that SQ feeds the "good" bacteria living in our guts to aid digestion while blocking off the "bad" bacteria that can make us sick. Make the best use of SQ by blending up some kale with probiotic-rich yogurt and bloat-banishing ginger.
Get our recipe for Peaches and Kale Smoothie Bowl.
Creamy Paleo Green Smoothie Recipe
Avocado isn't just for guacamole—you can also use it in your smoothies. The fatty fruit is surprisingly high in fiber as well as essential nutrients, such as potassium. Potassium helps promote healthy digestive function by relaying signals from the brain to muscles located in the digestive system. For the perfect digestion-soothing smoothie, we combine potassium-rich avocado and banana with spinach and fiber-rich flaxseeds.
Get our recipe for Creamy Paleo Green Smoothie Recipe.
Cashew Butter&Raspberry Smoothie
This smoothie is another way to get a dose of digestion-supporting zinc and probiotics. Cashews are an excellent source of zinc, and we use them in both whole and milked form in this smoothie that's inspired by a peanut butter and jelly sandwich. Of course, it isn't a PB&J without the J. We use frozen raspberries that add a beautiful pink color along with 9 grams of fiber, a key macronutrient for digestive health. We round out this recipe with probiotic-rich, high-protein cottage cheese for a creamy texture. (P.S. Make sure you get one of the best cottage cheese brands that has live and active cultures, like Good Culture.)
Get our recipe for Cashew Butter&Raspberry Smoothie.
Key Lime Pie Smoothie
If you want to hide your greens in a lip-smackingly tart and sweet smoothie, this should be your recipe of choice. A half a cup of spinach is packed into this dessert-inspired, digestive-health-supporting smoothie.
Get our recipe for Key Lime Pie Smoothie.