Many people with immune health issues, mental health issues and other chronic health conditions are likely to have a damaged gut lining. Many of us today have inflammation and ulcerations in our gut lining and we aren’t even aware of it. There are many things in modern life that contribute to this damage and it would be wise of anyone to consume the very foods that keep the gut lining healthy and happy. After all, the majority of our immune system lies in our guts!
Healing foods include substances such as; amino acids, gelatine, glucosamines, fats, vitamins, minerals and more. Things that the typical North American diet does not include whatsoever. Most of us are at a deficit when it comes to these healing substances. The cell regeneration in our gut lining is also quite dependent upon the beneficial bacteria that normally thrive there. However, due to numerous factors from our modern world the majority of us do not have healthy gut flora. Here are supplements I recommend adding into smoothies (Reminder I have all supplements on Fullscript discounted by 15% for May and June!):
- Gelatin or Collagen – provides glucosamine to help deal with inflammation and soothe the gut lining. Also provides a whole food protein powder. I add this stuff to everything! It builds healthy strong bones in kids, helps strengthen hair and nails plus helping your skin. Buy it here: Vital Proteins
- L-Glutamine – the cells of the small intestine depend on glutamine as their main source of fuel, both for maintenance and repair of damage. Buy it here: Fullscript – Reminder I have all supplements discounted by 15% for May and June!
- Probiotics or Yogurt – needed for cell regeneration of the gut lining. I’ve added a few to my Full Script page under Gut Healing supplements here: Fullscript.
- Greens – provide vitamins and minerals needed to support overall health and gut health. I like to throw in frozen greens to keep it cold.
- Fats – healthy fats are imperative to overall health, they help us to assimilate our nutrients and line all our cells. If we want to have healthy gut cells we must eat ample good fats. I like coconut cream or milk or MCT oil in my smoothies.
- Colostrum is another super-gut-healing food. It is rich in secretory IgA and other immunoglobulins to replace deficient gut immunity. It is best paired with a probiotic. If you are dairy sensitive – try small amounts of colostrum (capsule form, powder or fresh) taken with a probiotic to see if it helps you tolerate it better. Colostrum has a tiny amount of lactose, but is usually tolerated quite well in those with lactose intolerance. If you are casein intolerant but aren’t clear as to which type of casein, I suggest trying a colostrum from goat’s and see how you do. Find a good colostrum powder here: Fullscript.
- Pranin Organic Mom’s PureFood A-Z – I add this to every smoothie I make – it’s a superfood supplement with ingredients like moringa leaves, spirulina, beets, red seaweed, spinach, red cabbage, kale, collard, guava leaves, Annatto seeds, parsley, amla berries, guava fruit, sesbania, Icelandic kelp, cilantro, lemons, holy basil, mustard seeds & horsetail. It’s a whole food supplement for when you don’t have all the ingredients on hand or you just want a turbo boost! Buy it on my shop page here for a 10% discount on all their products: nourishme.ca/shop/
I like to include some form of the above six items in my smoothie recipes. The smoothies below are not only a yummy but also healing salve for your gut. Reminder all these smoothies can also be made into popsicles. One of my boys likes his smoothies, the other one eats them all in popsicle form. Both work equally well!
Dark Cherry Chocolate Smoothie
1½ cups coconut milk OR coconut yogurt or preferred milk
1½ cups frozen cherries
¼ avocado or 1-2 Tbsp. avocado oil
1-2 Tbsp. raw cacao powder
2 Tbsp collagen
1 tsp. L-glutamine powder
Pinch of sea salt
1 tsp. vanilla extract
Optional: 1 scoop greens powder or handful of greens such as spinach
Optional: Vanilla liquid stevia to taste
Combine all ingredients in a blender and puree until smooth. If you are just using coconut milk feel free to add a capsule of probiotic powder to your smoothie.
Blueberry Pie Smoothie
1 1/2 cups of filtered water
1 cup of blueberries
1 frozen banana
1/4 cup of pecans or hemp hearts
1/4 cup of goji berries
1 scoop L-glutamine powder
2 tbsp of maple syrup or 2-3 soft dates
1 tbsp of chia seeds (optional)
1/2 tsp of vanilla extract
Chocolate Frosty Light
1 cup original unsweetened almond milk or coconut milk or preferred milk
1 frozen banana
2-5 colostrum capsules (open and sprinkle in)
1 Tbsp unsweetened cocoa powder
1/2 tsp chia seeds
1 tsp pure vanilla extract
8-10 ice cubes
Chocolate Avocado Smoothie
1 scoop Vital Proteins Beauty Greens collagen
2 frozen bananas
½ cup frozen raspberries (or fresh raspberries or other berries)
1-2 tablespoons unsweetened cocoa powder
2 cups almond or coconut milk or preferred milk
If you have unpeeled frozen bananas, then take the frozen bananas from the freezer and leave to thaw for 10 minutes before peeling (or cut the skin off with a paring knife).
Place all the ingredients into a blender and blend well.
Mango Orange Paleo Smoothie Recipe
1 cup frozen mangoes
1 scoop Vital Proteins plain collagen
1 cup, cold, 100% pure coconut water
1 cup 100% pure coconut milk (or almond milk)
1 orange, peeled
1 cup ice cubes
Orange Julius Smoothie
1 cup coconut milk
1 1/2 cups ice cubes
2 cups orange juice (bonus if you squeeze your own)
2 tablespoons honey
1 scoop Vital Proteins plain collagen
3-5 capsules colostrum (open and sprinkle in)
2 teaspoons vanilla extract
1 can coconut milk
1 avocado, peeled and seed removed
3 tablespoons pure raw honey, (or other sweetener of choice)
1 cup of ice
1 scoop Vital Proteins Collagen plain or Beauty Greens Collagen powder
1 tablespoon pure vanilla extract
1 teaspoon pure peppermint extract
Key Lime Smoothie
2 cups preferred milk
¼ cup raw cashews (soaked if you do not have a high power blender to pulverize)
4 tablespoons lime juice
2 large handfuls of frozen greens (I use spinach) OR if you run out of fresh greens, add 2 scoops of Vital Proteins Beauty Greens collagen for an extra healthy green boost.
1 large frozen banana (if it is fresh that is fine, just won’t be as frosty!)
2 tablespoons chia seed (optional)
Splash vanilla extract (optional)
Zest of one lime (to taste, optional)
1 cup ice
Liquid stevia or raw honey to taste
Let the ideas here be a basis for inspiration. Play around with what you like and try adding in different healing supplements. Leave your favourite smoothie recipe in the comments!
Registered Holistic Nutritionist
Jill is a Vancouver-based mom, health researcher (MJ) and Holistic Nutritionist. Her passion is optimizing health and aging thru diet, supplements and lifestyle choices. Her goal is to share her knowledge and help others. Jill works with groups and on a one to one basis with clients.