3 gut-friendly smoothies from a nutritionist 

strawberries in a blender

Whether it’s to kickstart your morning or fuel up at midday, smoothies are tasty, convenient option packed with great-for-you ingredients. These goopy favorites come with a long list of health benefits, and with the right recipe, that can include help for your gut. Here are our 3 top smoothies for keeping your tract on track. 

1. Peanut butter banana smoothie 

If you’re new to smoothies, here’s an insider tip: Bananas are a must-add ingredient. Not only do they offer a slew of nutrients like potassium, vitamin C, magnesium, B-vitamins and fiber, but they make your smoothies extra creamy and sweet. They’re a perfect base that lets leave out added sugars that can inflame and irritate your gut. 

Blend them together with high-protein and high-fiber ingredients like peanut butter, collagen and flaxseeds. All three nutrients are full of amino acids that help strengthen your gut barrier and promote healthy digestion, BMs and nutrient absorption. Bonus benefit: They’re slow to digest, so they keep you feeling satisfied for hours. 


  • 2 frozen medium bananas 
  • 2 tablespoons peanut butter 
  • 1 cup almond milk 
  • 2 scoops chocolate collagen powder 
  • 1 teaspoon flax seeds 


  1. In a blender, combine all ingredients. Blend until smooth. 

2. Mango pineapple smoothie 

We all know that leafy greens are packed with nutrients—from antioxidants to vitamins C, E, K, and A to gut-friendly fiber. But if you have trouble eating your vegetables, then this one is for you. Adding multiple leafy greens to your smoothies is a great way to get a variety of greens at once. The natural sweetness from the mango, pineapple and dates masks the bitterness of the greens, so you won’t even realize they’re there! 

Another benefit? This smoothie includes both probiotics—live, beneficial bacteria in the Greek yogurt— and prebiotics, fibers in fruits and veggies that help fuel your gut microbiome, keeping it healthy and diverse.  


  • 1 cup coconut water 
  • 1/2 cup full-fat Greek yogurt 
  • 1 cup dark leafy greens (kale, spinach or collard greens) 
  • 2 dates 
  • 2 tablespoons collagen powder 
  • 2 cups frozen mango 
  • 1 cup frozen pineapple 


  1. In a blender, combine all ingredients. Blend until smooth.  

Tip: If the texture is too thick, add coconut water until you get your ideal consistency.   

3. Berry avocado smoothie 

Literally every ingredient in this smoothie has gut-friendly benefits. Small-but-might strawberries and raspberries come loaded with antioxidants, vitamin C and fiber. Combined it with fiber-rich chia seeds and avocado, they’ll help you feel fuller longer and have smoother, regular BMs. 


  • 1 cup dark leafy greens 
  • ½ cup frozen strawberries 
  • ½ cup frozen raspberries 
  • ½ medium avocado, pitted 
  • 1 tablespoon honey 
  • 1 teaspoon chia seeds 


  1. In a blender, combine all ingredients. Blend until smooth.  

For more gut-friendly tips, check out: 8 tips to help reduce bloating and gas 

About Gabby  

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.      

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.      

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.       

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal, or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.       


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