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Most smoothies sold as gut friendly are a milkshake with a pinch of flax. This one is built around fiber and fermented dairy, tastes like berries rather than like a supplement, and takes four minutes.
At a glance
Prep
4 minutes
Cook
None
Serves
2
Ingredients
- 200 g frozen mixed berries
- 150 g plain kefir or unsweetened live yogurt
- 1 small ripe banana, ideally slightly green at the tip
- 1 tablespoon ground flaxseed
- 1 tablespoon chia seeds
- Half an avocado
- 100 ml water, more if you like it thinner
- A squeeze of lemon
Method
- Put the liquid in the blender first, then the soft ingredients, then the frozen fruit on top. Your blender will thank you.
- Blend on high for 45 seconds until completely smooth.
- Let it sit for two minutes so the chia can hydrate, then blend for five seconds more and pour.
What is doing the work
Between the berries, flax, chia and avocado this comes in at roughly 12 to 15 grams of fiber for two servings, which is a real contribution to the 30 grams a day most people never reach. The kefir adds live cultures, and the slightly green banana contributes resistant starch that feeds bacteria further down.
Notes
- If you are not used to this much fiber, start with half a serving. Going from ten grams a day to thirty overnight is what causes the bloating people blame on the recipe.
- Flax must be ground. Whole seeds pass through intact.
- Use kefir you keep cold and drink within its date. Heat kills the cultures, so do not add it to anything warm.
