If you’re feeling stuffed after the big Thanksgiving meal, utilizing fiber and protein can help you not only de-bloat, but also keep you satiated and energized for longer. We reached out to nutritionists and other health experts for one great smoothie recipe to whip up if boosting your digestion is your goal. Read on for tips, suggestions and insight re: healthy smoothie making from Lisa Richards, registered nutritionist and creator of The Candida Diet, and a tasty, healthy smoothie recipe from Jay Cowin, registered nutritionist and Director of Formulations at ASYSTEM.
Berry Fiber & Protein Smoothie
Whether you're feeling bloated or want to prevent indigestion in the future, Richards recommends using fiber and protein-rich ingredients in your smoothie for smoother digestion. Fiber content, she says, "helps keep you full, to prevent overeating." It is also "great for gut health because fiber often found in fruit acts as a prebiotic." A prebiotic, she continues, "feeds the good gut bacteria which regulate digestion as well as many important processes in the body, including inflammation and immune response." When the gut is healthy and balanced, she stresses, the body is "better able to fight off illness and viruses."
Cowin agrees, and says that berry-based, protein-rich smoothies are "a great way to help reduce inflammation" and bloating. The antioxidants in the berries help to "neutralize the free radicals that cause inflammation, while the protein helps to rebuild the tissues that have been damaged." The berries in this drink also contain fiber, vitamin C, and other nutrients that can help with weight loss.
Meanwhile, Cowin explains that chia seeds are a "great source of fiber, antioxidants, and omega-3 fatty acids." All of these nutrients, he points out, can help with inflammation, indigestion and weight loss. Omega-3 fatty acids, he adds, are especially beneficial for weight loss if you're looking to drop pounds, because they help to "reduce inflammation and control hunger."
Ultimately, Cowin says, this is a great drink choice for "those who want something gut-healthy and sweet, but are also monitoring their weight." Protein and fiber are essential for keeping you "feeling full and energized." These nutrients also help to "build and repair muscles, making it a great choice if you're looking to stay fit and healthy." Additionally, protein and fiber-rich smoothies are "typically low in calories and carbohydrates, making them a good option if you're trying to lose weight or maintain a healthy weight." There are a myriad of benefits from this smoothie, as Cowin stresses, that aid your gut, and more.
Ingredients:
- 1 cup unsweetened almond milk
- 1/2 banana
- 1/4 cup blueberries
- 1/4 cup strawberries
- 1 scoop vanilla protein powder
- 1 tablespoon chia seeds
Directions:
Blend all ingredients in a blender until smooth.
