Food Prep and Recipes

Smoothies to Support Better Digestion

woman with blender

Smoothies Can Be Used to Support Good Digestion

The recipes in this article can help you get that amazing energy you desire. Because by drinking smoothies, you are giving your body nutrients in an easy-to-digest from, giving your digestion a break and leaving more energy for YOU.  Digesting food takes a lot of energy away from the bodies other processes, so if you’re eating foods that are robbing you of energy, what’s left for you?  Not a lot!

So what’s the deal with smoothies?  Are they good for you?

Smoothies are:

  • Chock full of vitamins, enzymes, and minerals
  • Easy to digest, which means optimal assimilation of nutrients
  • Great for stabilizing blood sugar (you will see each smoothie here has a healthy fat, and fat is key for blood sugar stabilization)
  • A fabulous way to consume a variety of different fruits or vegetables at one time
  • Terrific for cleansing the body of toxicity
  • An easy way to add more fiber to your diet for optimal bowel function

Why is blending your smoothie beneficial?

  • The health of your body depends on your digestion. When you blend your foods, you’re supporting digestion. Your body doesn’t have to work so hard to break down the nutrients, as they’re already in a pre-digested state.
  • Did you know that 80% of your energy is spent digesting and assimilating your nutrients? So why not support your body to do less work and have good digestion?
  • Instead of having to prepare and eat cup after cup of healthy greens or fruits, you are packing them into one nutrient-dense smoothie.

Choosing your blender:

  • Vitamix is a super powerful blender with a very strong motor that not only can blend smoothies, but also can make nut butters and even soups; however, starting at around $499, it is a significant investment.
  • Blendtec is another option similar to Vitamix and costs about $350.
  • Nutribullet is a great alternative, as it costs only $99.
  • A blender at Costco, Wal-Mart, or Target will typically cost you around $20.  They are OK but will never be as powerful as a Vitamix. Our favorite though is the Brentwood Blend-To-Go. It makes a large single serving (or two medium servings) and works great! It’s only $20 and will puree your ingredients and ice with no problem. you can get it on Amazon.

Making the Ultimate Smoothie For Good Digestion:

  1. Choose the liquid – water, coconut water, or a dairy-free milk
  2. Choose your greens – kale, spinach, parsley, Swiss chard, collards, or lettuce
  3. Choose your fruit – banana, apple, berries, mango, or leave out the fruit if you are sensitive to sugar.  I often use cucumbers in my smoothies.
  4. Choose your fat/protein – hemp seeds, hemp protein, nut butters, avocado, coconut oil, flax or chia seeds
  5. Add a superfood – maca, raw cacao (my favorite!), shredded coconut, goji berries, spirulina, or any other of your choosing

smoothie superfoods

Here are the steps to Smoothie Success

  1. Make your shopping list.
  2. Choose the smoothie you want to make and decide if you are adding any superfood or protein powder.
  3. Feeling chilly that morning?  Then add warming spices such as ginger, cinnamon or cayenne.
  4. If you can’t tolerate higher glycemic smoothies, exchange the banana for berries or omit the fruit and sweeten with stevia.
  5. Blend and enjoy good digestion!

Bio-Individuality is Important For All Aspect of Diet & Good Digestion

Bio-individuality is the idea that each of us is different and that no two bodies are alike. This is why some people thrive on vegetarian diets while others need meat, or why some people can do 100% raw foods while others need cooked meals in order to attain and maintain optimal health.

If you are a cool-bodied person by nature, you can add warming spices to your smoothie to improve digestion and nutrient assimilation. Try using cinnamon, nutmeg, ginger, turmeric, or cayenne. I suggest starting with a dash and then increasing to 1/2 teaspoon.

If you are a warm-bodied person by nature, you can add in cooling spices, such as mint, cilantro, or cardamom.


If you find you bloat when you consume a smoothie, then don’t throw everything but the kitchen sink in there. The reason people have initial trouble digesting smoothies is because there are too many elements to assimilate.

Simple recipes like the ones below have helped me and clients reduce bloating and improve digestion. For my clients who have severe allergies, hampered digestion and a tough time digesting fiber, some find making a smoothie with one fiber rich food works well for good digestion.

A simple easy-to-digest smoothie would be:

  • 1 ½ cups dairy free milk or (coconut) water
  • 1 vegetable or fruit
  • ½ avocado or 1 teaspoon coconut oil
  • 1 scoop plant-based protein

As your digestion gets better, you’ll find you can add more fiber, and combine a variety of fruits and vegetables with ease. The recipes below are easy to digest and follow basic principles of food combining taught by Donna Gates, one of my teachers.  Her books are great resources!  (You can also find information about her on the web.)

blueberry smoothie


For each smoothie, simply blend all the ingredients in a Vitamix, high-speed blender, or normal standup blender. If needed, add water to reach your desired thickness.

Here are some general recipes for gut health smoothies.  Use organic produce whenever possible in your smoothies for good digestion. You can add extra protein to any smoothie by including either a scoop of your favorite protein powder, such as Nutiva hemp protein or 3 tablespoons of hemp seeds.  (Note:  All of these smoothies serve 1 or 2 people.)


1 ½ cups dairy free milk or coconut water
½ cup spinach
1/2 cup strawberries
1/2 avocado
1 tablespoon coconut oil
Dash of cinnamon
Stevia or raw honey to sweeten


1 cup dairy free milk or coconut water
1⁄2 large cucumber peeled and sliced
1 cup blueberries
1 scoop plant based protein
1 tablespoon ground flaxseed meal
1 tablespoon raw, organic honey or stevia to taste (optional)


1 cup dairy free milk or coconut water
1 ripe banana
1/2 cup kale
2 tablespoons cashew butter or almond butter
1 tablespoon raw honey or stevia
2 tablespoons raw cacao


1 cup almond, coconut, or rice milk
1 cup fresh or frozen blackberries
1 teaspoon maca powder
1 tablespoon almond butter
1 handful of spinach
1 tablespoon raw, organic honey or stevia to taste (optional)


1 cup dairy free milk or water
3/4 cup coconut water
1 cup spinach
1 tablespoon ground flaxseed meal
2 tablespoons raw cacao
1/2 avocado
1 teaspoon of peppermint extract


1 cup coconut water
1 cup water
1 avocado
1 orange
½ cup spinach
1 scoop plant protein powder
1 tablespoon ground flaxseed meal
Dash of ginger powder


1 ½ cups dairy free milk or coconut water
1/2 cup frozen mixed berries
4 kale leaves
2 tablespoons raw cacao
1 ounce aloe vera juice
1/2 avocado
Dash of ginger powder

woman enjoying smoothie

You might be interested in our FREE Green Smoothie Challenge guide which is helpful for stabilizing blood sugar, reducing inflammation, weight loss, releasing toxicity in the body. It’s also an easy way to consume an abundance of fiber, fruits and vegetables in one sitting!

When you start off your day with smoothies, your organs will thank you! After a few weeks, you are likely to find you waistline looking a little trimmer as the inflammation throughout your body is reduced. Learn more by clicking here.



The information contained here is based on the experience and research of the author. It is not intended as a substitute for consulting with your physician or other health care providers. Any attempt to diagnose and treat an illness should be done under the direction of a health care professional. The publishing author is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations, or procedures discussed in this book.

Thriving on Plants is no way is trying to treat, diagnose or act in any ways as a nutritionist, doctor, medical advisor.

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Thriving on Plants is a resource for a whole food, plant-based way of eating and living. Here we celebrate all things plant and honor the power of informed awareness and a diet focused primarily of unprocessed vegetables, fruit, legumes, and whole grains to support good health and happiness. Discover what a little more plant can do for your life!


This website is for educational and informational purposes only. Nothing presented here should be construed as a substitute for medical advice. Before beginning any type of new diet (natural or conventional), it is advisable to seek the advice of a licensed physician, nutritionist and/or healthcare professional.
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