5 Gut Healing Smoothie Ingredients

5 Gut Healing Smoothie Ingredients

Do you feel like your gut could use a little extra support?

Maybe you’re experiencing symptoms like excess gas, bloating, diarrhea, constipation, heartburn, stomach pain or other issues that could be related to your gut?

As you may know, my goal with the 14-day smoothie challenge is to promote health and weight loss with delicious & gut friendly smoothies.

Gut friendly smoothies are a top priority for me because I truly believe that all health begins in the gut — and by healing and supporting our gut, we can optimize our health and prevent & reverse illnesses.

I come from a long history of IBS, so I’m always experimenting with different ways to support my gut. I’ve discovered that adding certain ingredients into my smoothie is not only an effective way to promote gut health, but it’s super easy too!

Below, you’ll find a list of my top gut healing foods & supplements that you can easily add to any smoothie recipe from the 14-day smoothie challenge or any of my e-books.

The best part is, these foods & supplements will have little impact on the flavour or texture of your smoothies. Feel free to add as many of these ingredients as you’d like — your gut will love you for it!

5 Gut Healing Smoothie Ingredients

1. COLLAGEN POWDER

Collagen is an essential component for healing and sealing the gut. Besides providing the building blocks for new collagen in the body, the amino acids delivered by hydrolyzed collagen support gut health.

For example, glutamate and arginine (and possibly methionine, cysteine and threonine) optimize the immune functions of the intestine. They also help to maintain the integrity, growth and function of the intestine.

The amino acids methionine, threonine, arginine, serine and proline all support intestinal mucosal healing. Glycine, has been shown to reduce inflammation.

Collagen supplementation can help a number of gastrointestinal disorders, such as leaky gut syndrome and irritable bowel syndrome (IBS).

Whole Body Collagen is my go-to collagen powder. Add 1 scoop to your smoothie.

Whole Body Collagen

A unique blend of THREE collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint & gut health, skin elasticity + more.

2. L-GLUTAMINE POWDER

Glutamine is the most important and commonly used nutritional substance to repair tissues, particularly high turnover tissue such as the cells of the intestinal lining.

The surface area of your gut is lined with a type of cell known as enterocytes. L-glutamine is considered an essential amino acid because your body uses so much during times of intense physical stress. It is essential for maintaining the health and growth of enterocytes in your gut since it is the preferred fuel of these cells.

Glutamine deficiency can cause severe intestinal degradation and supplementation can enhance intestinal healing and repair. Add 1 tsp. to your smoothie. Find l-glutamine powder here.

3. KEFIR OR YOGURT

Fermented foods are rich in probiotics which help restore a healthy gut microbiota and intestinal barrier.

According to Isolauri, Salminen, (from the Nutrition, Allergy, Mucosal Immunology and Intestinal Microbiota Research group), immune regulation in the gut depends on the establishment of the healthy gut bacteria.

The factors that contribute to leaky gut tend to produce inflammation and improper functioning of the mucous layer that protects the cells of the gut from damage. Medical experts suspect that probiotics’ role is to reduce these factors and therefore protect the gut.

Yogurt and kefir can provide probiotics in abundance. However, make sure you’re not struggling with histamine intolerance before increasing your intake of these foods, as fermented foods can exacerbate symptoms. I recommend a good quality unsweetened coconut kefir or yogurt. Add 1-2 tbsp. to your smoothie. My favourite coconut kefir is from Healing Spirit Nutrition (available at Nature’s Emporium & Ambrosia).

Note: If fermented foods do not work well for you, try a broad-spectrum, high-quality probiotic. Here is one that I recommend.

4. SLIPPERY ELM POWDER

Slippery elm is a herb that contains mucilage, a substance that becomes a slick gel when mixed with water. This mucilage coats and soothes the stomach and intestines, promoting the healing of ulcers and inflamed tissue, and reducing cramping by relaxing the intestines.

Slippery elm is ideal for gastroesophageal reflux disease (GERD), Crohn’s disease, ulcerative colitis, irritable bowel syndrome (IBS), diverticulitis and diarrhea. Add 1/4 tsp. to your smoothie. Find slippery elm powder here.

5. MARSHMALLOW ROOT POWDER

Marshmallow, like slippery elm, is a herb that contains mucilage, producing a thick sticky substance that coats membranes.

Marshmallow extract also contains flavanoids, which contain anti-inflammatory properties. The flavanoids are able to reduce inflammation while the mucilage holds them in place and prevents further damage.

Marshmallow helps restore integrity of the gut lining making it beneficial for people suffering from leaky gut and other forms of inflammatory bowel diseases, including ulcerative colitis and Crohn’s disease. Add 1/4 tsp. to your smoothie. Find marshmallow root powder here.

Join my free smoothie Challenge

Learn how to create delicious smoothies that will help you on your journey towards weight loss and better gut health. You’ll also get exclusive access to over 16 dessert-inspired smoothie recipes!

Simple Sautéed Cabbage (AIP, Plant-Based, Keto)

Simple Sautéed Cabbage (AIP, Plant-Based, Keto)

DID YOU KNOW? Cabbage is a great weight loss vegetable since it’s packed with many beneficial vitamins, minerals, plus water and fiber.

It’s also low in calories, containing only 33 calories per cup of cooked cabbage.

Cabbage is full of gut-friendly insoluble fiber, a type of carbohydrate that can’t be broken down in the intestines. Insoluble fiber helps support digestive health by adding bulk to stools and promoting regular bowel movements.

In addition, it’s rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut, like Bifidobacteria and Lactobacilli.

Enjoy cabbage on its own or use it various dishes including:

Simple Sautéed Cabbage

INGREDIENTS: (serves 2)
1/2 head green cabbage, thinly sliced
1 tbsp avocado oil
2 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
Sea salt & black pepper to taste

INSTRUCTIONS:

1. Using a deep pan heat avocado oil, add cabbage and season with sea salt.

2. Cook at medium heat until cabbage begins to brown slightly.

3. Remove from heat and mix in olive oil, apple cider vinegar and black pepper. Add more salt if needed.

IMG_20200109_161120~2.jpg

Tostones (AIP, Plant-Based, Paleo)

Tostones (AIP, Plant-Based, Paleo)

Tostones are slices of unripe plantains, fried, flattened, then fried again. They make for an awesome paleo, AIP & plant-based side to so many dishes. They’re super easy to make and only require simple 3 ingredients!

DID YOU KNOW? Consuming plantains is a great way to relieve constipation and provide relief from hemorrhoids and digestive conditions like diverticulitis since they are high in fiber.

One cup of plantains contains 25-30 grams of fiber! The fiber and starch found in plantains are complex carbs.

Fiber and complex carbs are less processed and more slowly digested than the simple carbs found in processed foods. They keep you fuller and more satisfied for longer after a meal, which can be helpful for weight loss and management.

Cooked plantains are also a rich source of vitamins A, C, and B-6, and the minerals magnesium and potassium.

Although they may look like bananas, plantains are starchier, contain less sugar and are much more versatile as a cooking ingredient. Also, unlike bananas, plantains are typically cooked before eating.

How to prep plantains for cooking:

1. Use a paring knife, chop off ends of the plantain.
2. Score the sides of the plantain (lengthwise) all the way down.
3. Dig your thumb between the peel and plantain to remove each section of the peel.
4. Remove any remaining skin/peel using the knife.
5. From there you can dice, slice or use the plantain whole (depending on what the recipe calls for).

One of my favourite ways to enjoy plantains is in the form of tostones! Tostones are slices of unripe plantains, fried, flattened, then fried again.

They’re super easy and quick to make and only require 3 ingredients! Check out the recipe below.

Here are a few ways you can enjoy tostones:

Tostones AIP Paleo

What you need for Tostones:

  • Green (or slightly yellow) plantains
  • Avocado oil
  • Sea salt

Looking for more healthy side dishes? You’re going to love these …

 

Tostones AIP Paleo

Tostones

Tostones are slices of unripe plantains, fried, flattened, then fried again. They make for an awesome paleo, AIP & plant-based side to so many dishes. They're super easy to make and only require simple 3 ingredients!
Prep Time: 10 mins
Cook Time: 8 mins
Total Time: 18 mins
Course: Side Dish
Cuisine: AIP, Paleo, Plant-Based
Servings: 2

Ingredients
 

  • 2 green or slightly yellow plantains, cut into 1-inch slices
  • 1/4 cup avocado oil, more if needed
  • Sea salt, to taste

Instructions
 

  • Cover the bottom of a large frying pan with avocado oil. Heat at medium-high.
  • Add plantain slices and fry on both sides until golden (roughly 2-3 minutes per side).⁠ Season with salt.
  • Remove plantains from pan and gently smash between 2 pieces of parchment paper until flattened. You can use the bottom of a mug or plate to smash.
  • Add smashed plantains back to the pan (add more oil if needed) and fry again on both sides until golden brown (roughly 2 minutes per side).
Keyword avocado oil, gluten free, grain free, healthy side, plantains

Salt & Pepper Chicken Wings (AIP, Keto, Paleo)

Salt & Pepper Chicken Wings (AIP, Keto, Paleo)

Salt & Pepper Chicken Wings are not only delicious, but also super easy to prepare with only 4 simple ingredients needed. These guilt free wings are keto, paleo and AIP friendly.

Chicken wings are an essential part of any sports lover’s diet! They’re flavourful and easy to munch on while your eyes are glued to the screen.

As yummy as restaurant and bar wings are, these places almost always deep fry their wings in rancid vegetable oil. These inflammatory oils can cause many short and long term health problems and should be avoided whenever possible.

You might be thinking – “Jen, why do you have to be a game day buzz kill?!”

I’m not – I promise! Today, I come to you with a better alternative which will not only save you from spending time in bars that smell like a combination of body odour and beer – BUT also keep you from burping up rancid chicken wings for the next week!

So, here’s my brilliant game plan … Host game day in the comfort of your home with your best people (no buzz kills allowed) and make my simple chicken wing recipe below!

I use heat stable avocado oil in my recipe, which has a smoke point of 500F. You can safely bake your wings in the oven at a high temperature without worrying about creating toxic fumes or harmful free radicals.

Now check out my Salt & Pepper Chicken Wing recipe with avocado oil!

Healthy sides to pair with these wings …

Simple Salt & Pepper Chicken Wings

What you need for Salt & Pepper Chicken Wings

  • Chicken wings
  • Avocado oil
  • Sea salt
  • Fresh ground pepper

Looking for more healthy chicken dinner recipes? You’re going to love these …

Simple Salt & Pepper Chicken Wings

Simple Salt & Pepper Chicken Wings

Salt & Pepper Chicken Wings are not only delicious, but also super easy to prepare with only 4 simple ingredients needed. These guilt free wings are keto, paleo and AIP friendly.
Prep Time: 5 mins
Cook Time: 50 mins
Total Time: 55 mins
Course: Dinner
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 3

Ingredients
 

  • 2 lbs chicken wings, pastured
  • 2 tbsp. avocado oil
  • 2 tsp. sea salt
  • 1 tsp. fresh ground pepper
  • 1 tbsp. fresh parsley for garnish, optional

Instructions
 

  • Preheat oven to 425 and line baking sheet with parchment paper.
  • Add wings to a large bowl and coat with avocado oil.
  • Add salt and pepper to bowl and toss wings so they are evenly coated.
  • Place wings on baking sheet in a single layer.
  • Bake for 25-minutes then flip wings and bake for another 25-minutes. Wings should look golden. Cooking time may vary.
Keyword avocado oil, chicken wings, easy recipes, gluten free, healthy dinner, pastured chicken

Gut-Soothing Honey Lemon Ginger Jello (AIP, Sugar Free, IBS Friendly)

Gut-Soothing Honey Lemon Ginger Jello (AIP, Sugar Free, IBS Friendly)

Food and supplements have played an important role in my journey with IBS.

Over the years I have developed a solid list of ‘best foods/supplements for gut support’ that I incorporate into my diet regularly to maintain the health of my gut – and help heal it when needed – so it can function optimally.

Gelatin is on my list of ‘best foods/supplements for gut support’ and here’s why …

Gelatin can improve digestion by enhancing gastric acid secretion which is important in breaking down the food we consume. Without proper digestion, we cannot absorb all the important nutrients we get from food, which can lead to nutrient deficiency in the long term.

In addition, gelatin can help to repair the mucosal lining in the stomach which is often damaged in those suffering from IBS. A damaged gut lining can cause a long list of symptoms and inflammatory reactions.

Homemade jello is a fun and easy way to incorporate gelatin into your diet. Give this Gut-Soothing Honey Lemon Ginger Jello a try. It’s healthy jello for adults and kids!

Gut-Soothing Honey Lemon Ginger Jello

INGREDIENTS:
1 cup homemade ginger tea
1 lemon (juice only)
4 tbsp. grass fed gelatin
3 tbsp. honey
4-5 drops lemon essential oil (food-grade) or 1 tsp. lemon zest

lemv
Get 24% off all Young Living essential oils (including food-grade oils) here.

INSTRUCTIONS:

1. Add cold ginger tea, lemon juice and gelatin into a saucepan and let gelatin “bloom” for a few minutes.

2. Turn heat to low and begin whisking ingredients (5-10 minutes) until mixture becomes thin.

4. Whisk in honey and lemon essential oil or lemon zest towards the end.

5. Pour mixture into a glass dish or into molds. Place in the fridge for 1-hour to set.

6. Remove from molds or cut into squares and enjoy!

img_2204If you’re looking for an easy way to add gut supportive foods into your diet, my FREE 14-day smoothie challenge is a great place to start! I incorporate high-collagen protein powder into all my smoothie recipes which can help to repair a damaged gut. Learn more here.

Click HERE for more information on a supplement plan that can help reduce and/or eliminate IBS symptoms and heal your gut.

The Big Beef Salad (AIP, Keto, Paleo)

The Big Beef Salad (AIP, Keto, Paleo)

The Big Beef Salad is the perfect go to dish during the busy work week! It’s super quick and simple to prepare, and it’s loaded with heart healthy omega 3’s from grass-fed beef, plus packed with antioxidants from dark leafy greens. The simple flavours of garlic, lemon and basil come together to make this salad absolutely delicious. Warning! This dish is shockingly filling for a salad.

DID YOU KNOW? Grass-fed beef contains significantly higher levels of omega-3s (between 2 and 5 times more) than grain-fed beef.

Omega-3s play an important role in your health and can help with:

  • Symptoms of Metabolic Syndrome
  • Inflammation
  • Autoimmune Diseases
  • Prevention of Cancer
  • Fatty Liver
  • Bone and Joint Health
  • Depression, Anxiety & Mental Disorders
  • Eye Health
  • Risk Factors for Heart Disease
  • ADHD in Children
  • Age-Related Mental Decline
  • Menstrual Pain

You can find grass-fed beef at grocery stores like Nature’s Emporium, Ambrosia and Whole Foods. I also suggest checking your local grocery stores for grass-fed beef.

If you’re looking to shop online, I highly recommend Wild Meadows Farm or Brooker’s Natural Meats They offer great prices on quality meats.

Always look for 100% grass-fed beef. Organic is NOT the same as grass-fed.

The Big Beef Salad AIP Paleo

What you need for The Big Beef Salad:

  • Ground beef
  • Lemon
  • Garlic
  • Dried basil
  • Salad greens
  • Extra virgin olive oil
  • Balsamic vinegar
  • Sea salt & black pepper

Want more quick & healthy dinner recipes? You’re going to love these …

The Big Beef Salad AIP Paleo

The Big Beef Salad

The Big Beef Salad is the perfect go to dish during the busy work week! It's super quick and simple to prepare, and it's loaded with heart healthy omega 3's from grass-fed beef, plus packed with antioxidants from dark leafy greens. The simple flavours of garlic, lemon and basil come together to make this salad absolutely delicious. Warning! This dish is shockingly filling for a salad.
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Course: Dinner, Lunch, Main Course
Cuisine: AIP, Keto, Low-Carb, Paleo
Servings: 2

Ingredients
 

  • 1 lb grass-fed ground beef
  • 1/2 lemon, juice only
  • 1-2 cloves garlic, finely chopped
  • 1 tsp. dried basil
  • 8 cups salad greens
  • 4-5 tbsp. extra virgin olive oil
  • 2 tbsp. balsamic vinegar
  • Sea salt and black pepper, to taste

Instructions
 

  • Add ground beef and lemon juice to pan. Break a part meat as you cook over medium heat.
  • When beef is 3/4 of the way done, add garlic, basil, salt & pepper. Continue cooking until meat is browned.
  • In a large bowl, dress salad greens with olive oil, balsamic vinegar and sea salt. Toss salad and place onto a dish.
  • Add cooked ground beef onto the salad and enjoy!
Keyword antioxidants, dairy free, extra virgin olive oil, gluten free, grass fed beef, omega 3, quick meals, Salad