Healthy Gut

PROTEIN SHAKE RECIPE


I’m in the middle of Dr. Will Bulsiewicz’s Plant Fed Gut online course, a 7-week journey to reverse gut dysbiosis and heal your microbiome. He’s a full time gastroenterologist, and an internationally recognized gut health expert, and the New York Times bestselling author of the book Fiber Fueled. So when he talks, I listen. 

Here’s what he puts in his morning smoothie for peak gut health… 

INGREDIENTS
1 C unsweetened hemp or almond milk
1 serving vanilla or chocolate protein powder… check out the KS Wellness shake! 
1/4 C raspberries
1/4 frozen banana 
1 Tbsp freshly-ground flax seeds 
1 Tbsp brocoli sprouts 
Sprinkle of walnuts 

INSTRUCTIONS
Blend all ingredients except walnuts together for 30-45 seconds. Garnish with walnuts 

Here’s why each of those ingredients support a healthy microbiome.. 

• Broccoli sprouts are immature broccoli plants that have anti-inflammatory effects. My friend Elizabeth Chait is visiting, and she set up an at-home microgreen harvesting kit in my kitchen, so we’ve been adding broccoli sprouts to everything from our smoothies to our eggs! 

• Raspberries and bananas are packed with fructans which are a natural carbohydrate high in fiber that lives in the GI tract longer than other carbs. Their high fiber content is also what good gut bacteria eats. 

• Leafy greens (kale, spinach, arugula) are loaded with vitamins and minerals, and also contain cellulose, a type of indigestible  fiber that gets a 5-star review when it comes to gut health. 

• Walnuts and flax seeds are high in plant-based omega-3 fats, which are important for fighting inflammation.