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Smoothie Recipe for Digestive Issues - Soothing, Simple, and Gut-Friendly

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 small ripe banana (fresh or frozen)
  • 1 cup ripe papaya, cubed (or 1 cup pineapple if papaya isn’t available)
  • 1 cup lactose-free milk, almond milk, or coconut water
  • 1/2 cup plain lactose-free yogurt or dairy-free yogurt (optional for creaminess)
  • 1 teaspoon fresh ginger, grated (or 1/4 teaspoon ground ginger)
  • 1 teaspoon chia seeds (or ground flaxseed)
  • 4–6 fresh mint leaves or 1 drop food-grade peppermint extract
  • 1 teaspoon maple syrup or honey (optional, adjust to taste)
  • 3–4 ice cubes (optional for a colder smoothie)
  • Small pinch of salt (to enhance flavor and support hydration)

Method
 

  1. Prep your produce: Peel the banana. If using fresh ginger, peel and grate it. Cube the papaya and remove any seeds.
  2. Add liquids first: Pour the milk or coconut water into the blender. This helps the blades catch the ingredients smoothly.
  3. Blend the base: Add banana, papaya, yogurt (if using), ginger, mint, and a small pinch of salt.
  4. Boost with fiber: Sprinkle in chia or ground flaxseed. These thicken the smoothie and help keep you full without rough edges.
  5. Sweeten lightly: Add maple syrup or honey if you like a touch of sweetness. Keep it minimal to avoid triggering sensitivity.
  6. Blend until silky: Start low, then increase to high for 30–45 seconds, until completely smooth. Add ice if you like it colder and blend again.
  7. Taste and adjust: If it’s too thick, add another splash of milk or coconut water. If it’s too thin, add a few more papaya cubes or a little extra chia.
  8. Serve right away: Pour into a glass and sip slowly. Drinking it too fast can cause bloating.