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    Home » Smoothies

    Gut Healthy Smoothie!

    Published: Nov 26, 2019 · Modified: Jan 4, 2025

    Strawberry mango smoothie cover photo (without banana)
    Jump to Recipe Jump to Video Print Recipe

    Gut Healthy Smoothie Recipe! My delicious gut healing smoothie recipe is made with hemp seeds, yogurt or kefir, coconut water, and frozen fruit for a perfectly balanced breakfast. This is the best morning smoothie for gut health.

    There are two different gut healing smoothie options in this recipe. You can make my original layered strawberry mango smoothie with chia pudding on the bottom for an even gut healthier breakfast. Or make the easier version with just one layer of smoothie. Either way, this gut health smoothie is so healthy and so delicious.

    If you are new here, welcome! I'm Rosemary I am a registered dietitian and expert in gut health. I studied my Bachelor's and Masters degree in Nutrition with a focus on gut health and epigenetics! I love making easy and delicious recipes like this smoothie for gut health!

    Love making healthy smoothies at home and want to learn how to make smoothie bowl recipes too? Make sure to read my full tutorial on How to Make Thick Smoothie Bowls every time!

    GUT HEALTHY SMOOTHIE INGREDIENTS

    All you need are a few simple ingredients to make this healthy and filling gut healthy smoothie recipe!

    Gut Healthy Smoothie Ingredients:

    • 1 tablespoon Hemp seeds
    • ½ cup unsweetened Kefir (or Greek yogurt)
    • ½-3/4 cup Coconut Water (or milk)
    • ½ cup frozen Mango
    • ½ cup frozen Strawberries

    My gut healing smoothie is made without banana and can be made totally dairy free and vegan friendly. If you are not trying to avoid dairy, just use the milk that you like!

    ARE SMOOTHIES GOOD FOR THE GUT?

    As a registered dietitian who specializes in gut health, I frequently recommend smoothies for gut health! Smoothies are an excellent way to get in extra servings of antioxidant rich fruits and even vegetables.

    I also love to add nuts and seeds to my easy gut healthy smoothie recipes because many of us are not getting enough healthy fats in our diet like hemp seeds, chia seeds, etc.

    GUT HEALING BENEFITS OF SMOOTHIES

    1. High in antioxidants. The antioxidants from fruits in smoothies help to decrease the inflammation, especially at the gut where your food is digested and nutrients are absorbed.
    2. High in fiber. Smoothies can pack in a lot of fiber from fruits, nuts, and seeds. Your good gut bacteria thrives on a higher fiber diet as healthy bacteria need fiber to survive.
    3. Good gut bacteria. I love adding unsweetened kefir or Greek yogurt to my smoothies to get a dose of living healthy bacteria. Just make sure to always use unsweetened yogurt products as too much sugar will actually make bad bacteria grow.
    4. Hydrating. Many of us are chronically dehydrated. Not only are smoothies high in water content to hydrate your gut, they also contain many micro nutrients like potassium to help with a better balance in your body.

    HOW TO MAKE THE BEST GUT HEALTHY SMOOTHIE!

    This gut healing smoothie is so easy to make! You can make it my updated way, as I describe below, or skip to the bottom where I show you how to make my original layered chia seed and smoothie recipe.

    Grab your blender and add all the ingredients:

    • ½ cup frozen strawberries
    • ½ cup frozen mango
    • 1 tablespoon hemp seeds
    • ½ cup kefir (or Greek yogurt)
    • ½ cup coconut water or milk of choice

    Blend your smoothie until it is totally creamy and no frozen fruit chunks remain.

    If you want a thinner smoothie, add more coconut water.

    If you want an even thicker smoothie, add less coconut water!

    Scoop your gut healthy strawberry mango smoothie recipe into your favorite glass and enjoy!

    gut healthy strawberry mango smoothie recipe with chia seed pudding

    VARIATIONS

    1. GUT HEALTHY SMOOTHIE LAYERED WITH CHIA PUDDING

    Make sure to leave time to gel your chia seeds so you can get the most benefits from them!

    In a tall glass, add:

    • 2 tablespoons chia seeds
    • ½ cup milk of choice
    • 1 teaspoon beet root or pink pitaya powder

    Whisk your chia pudding well and let it rest for about 15 minutes to allow chia time to soak. You can leave chia pudding in the bottom of the glass. Or, you can blend the gelled chia seeds right into your strawberry mango smoothie.

    gut healthy smoothie recipe layered with 2 flavors of smoothie and chia seed pudding

    2. DOUBLE LAYER CHIA SEED GUT HEALTHY SMOOTHIE

    If you want to layer your gut healthy smoothie like the photograph above, make sure to follow these instructions to get a three layer smoothie!

    1. Fresh Sliced Figs. I sliced figs very thin and pressed them to the side of the glass before adding my chia seed pudding and double layered smoothie.
    2. Beet Root Chia Pudding. First, make your chia pudding just like above right in your glass. Add fresh fig slices to the outside of the glass for a beautiful decoration.
    3. Mango Strawberry Gut Healing Smoothie. Next, add 1 cup frozen mango and ½ cup frozen strawberries along with a splash of milk to your blender. Blend until creamy and scoop over your chia pudding.
    4. Strawberry Smoothie. For the final layer, blend 1 ½ cups frozen strawberries and another splash of milk! Blend until creamy and scoop on top of your mango smoothie.

    Either way you make my gut healing smoothie, it is so healthy and so delicious!

    FAQ's

    Frequently asked questions about my gut healthy smoothie recipe.

    WHAT DOES A GUT HEALTHY SMOOTHIE TASTE LIKE?

    This gorgeous gut healing smoothie tastes as good as it looks! Sweet, creamy, and refreshing. Add some chia seed pudding on the bottom to take this gut healing smoothie to the next level! It is also excellent for weight loss as it will keep you full for hours and support your gut health.

    IS A MANGO STRAWBERRY SMOOTHIE HEALTHY FOR YOUR GUT?

    Yes! This healthy smoothie recipe with mango and strawberry can help with hormone balance, better gut health, and even weight loss. It has almost half of your entire day's need for fiber, which is key in hormone balance and gut health!

    CAN I MAKE A GUT HEALTHY SMOOTHIE WITHOUT CHIA SEEDS?

    Yes! Simply leave the chia pudding out, or, blend the chia and milk right into your smoothie for extra fiber and healthy fats.

    More Gut Healing Smoothie Recipes you're going to love!
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    the best gut healthy smoothie recipe

    If you try my easy Gut Healthy Smoothie Recipe, please let me know your thoughts by leaving a rating and comment below! Ready for more? Subscribe to my newsletter or follow along on Pinterest, Instagram, Facebook, and Youtube!

    Strawberry mango smoothie recipe without banana

    Gut Healthy Smoothie Recipe!

    This is the best morning smoothie for gut health! My gut healthy smoothie recipe is made with yogurt or kefir, strawberries, mango, and coconut water. This is one of the best smoothies you can drink to heal your gut!
    5 from 4 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 5 minutes mins
    Total Time 15 minutes mins
    Course Breakfast
    Cuisine American
    Servings 1 person
    Calories 370 kcal

    Equipment

    • Blender
    • Glass

    Ingredients
      

    • ½ cups frozen strawberries
    • ½ cup frozen mango
    • 1 tbsp hemp seeds
    • ½ cup unsweetened kefir or yogurt
    • ½ cup coconut water or milk

    Instructions
     

    • In your blender, add all ingredients for your gut healthy smoothie.
      ½ cups frozen strawberries, ½ cup frozen mango, 1 tablespoon hemp seeds, ½ cup unsweetened kefir or yogurt, ½ cup coconut water
      Strawberry mango smoothie ingredients
    • Blend until your smoothie is totally creamy. Add less coconut water for a thick smoothie and more coconut water for a thin smoothie.
      Strawberry mango smoothie in blender
    • Pour smoothie into a glass and enjoy!
      Strawberry mango smoothie recipe without banana

    Video

    Notes

    HOW TO MAKE A GUT HEALTHY STRAWBERRY MANGO SMOOTHIE WITH CHIA- in the bottom of your glass, whisk together 2 tablespoons chia seeds, 1 teaspoon beet root or pink pitaya powder and ½ cup milk. Let rest about 15 minutes for chia seeds to thicken. Pour strawberry mango smoothie on top,
    HOW TO MAKE A GUT HEALTHY STRAWBERRY MANGO SMOOTHIE WITH CHIA INSIDE- after you soak the chia seeds for 15 minutes, add them right into the blender with your other smoothie ingredients. Blend until creamy. 
    Nutrition facts for any recipe on thehintofrosemary are only an estimate and not guaranteed.

    Nutrition

    Serving: 1strawberry mango smoothie with chia puddingCalories: 370kcalCarbohydrates: 54gProtein: 16gFat: 13.2gSaturated Fat: 1.1gPolyunsaturated Fat: 2.7gMonounsaturated Fat: 7.5gSodium: 7mgPotassium: 740mgFiber: 18gVitamin A: 350IUVitamin C: 225mgCalcium: 555mgIron: 3.3mg
    Keyword bestguthealthsmoothierecipe, bestmorningsmoothieforguthealth, dairyguthealthsmoothierecipe, easyguthealthysmoothie, guthealthsmoothies, guthealthysmoothie, guthealthysmoothierecipe, guthealthysmoothierecipewithyogurt, smoothiesforgutcleanse, smoothiesforguthealth, strawberrymangosmoothierecipe
    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

      5 from 4 votes (1 rating without comment)

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      Recipe Rating




    1. Wes

      May 09, 2022 at 2:24 pm

      5 stars
      This smoothie is so perfect for strawberry season!! The layers you have here are just absolutely gorgeous and I’m excited it’s made without banana!

    2. Rosemary

      May 10, 2022 at 2:14 pm

      I can't wait to hear what you think! Hope you love it!

    3. Annie

      January 05, 2025 at 1:09 am

      5 stars
      I’ve made this smoothie every morning for a week and I feel sooo good!! I never have enough time in the morning and I’m not super hungry so this is absolutely perfect!

    4. Stephanie

      January 05, 2025 at 1:10 am

      5 stars
      I’m so excited to try your gut healthy smoothie! And even more excited to read that you’re a dietitian that’s amazing now I’m going to look at more of your recipes thank you so much for sharing your knowledge !

    5. Rosemary

      January 07, 2025 at 8:15 pm

      so happy you loved it!!

    6. Rosemary

      January 07, 2025 at 8:15 pm

      I can't wait to hear what you think!

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    Rosemary Squires registered dietitian of the hint of rosemary blog

    Hi, I'm Rosemary, a registered dietitian and proud mom to a lively toddler. Back in 2015, I launched Hint of Rosemary to share my genuine passion for delicious and enjoyable healthy eating.

    In our home, I celebrate the delightful fusion of American and Jordanian cuisines, drawing inspiration from the rich tapestry of Arabic cuisine, and striving to create a harmonious blend of cultures. My hope is that you'll find inspiration here and, above all, savor every bite.

    More about me →

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