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This content is sponsored by Terra Origin.

肠道健康在我们的整体健康中起着重要作用,这已不是什么秘密。Keeping your gut happy and healthy largely depends on the balance of good bacteria and bad bacteria in your digestive tract.

There are roughly 100 trillion living bacteria in our guts, says Dr. Jeremy Wolf, a naturopathic doctor and lead wellness advisor at LuckyVitamin. “They make up what is known as our intestinal flora. Some of these bacteria can have beneficial health effects, while others have negative effects.”

Luckily, there are many foods and supplements that can help boost beneficial bacteria, and incorporating them into your diet is as easy as dropping them into your smoothie! Many of these foods not only improve your gut health, but also taste great. Here’s how to hack your smoothie for better gut health.

6 Gut-Healthy Smoothie Ingredients You Should Try

Papaya or Pineapple

Some foods are naturally better for your belly than others. Those with naturally occurring digestive enzymes help break down food into smaller particles, making it easier for our bodies to absorb nutrients.

“As we age, the levels of digestive enzymes in our body begin to decrease and as a result, our digestion slows,” says Wolf. “Our bodies produce some enzymes naturally, others we can obtain from foods like pineapple and papaya.”

The primary enzyme found in these fruits is called papain. “Papain boosts digestion and helps the body break down and use proteins, ideal for those with low stomach acid and struggling to absorb proteins found in meat,” says Laura Martin, a certified holistic nutritionist, gut specialist, and founder of Healing to Happy. “They are also high in easy-to-digest fibers, which helps to rid the body of toxins.”

Luckily, both of fruits have naturally sweet, tropical flavors that taste amazing in whatever you’re blending up!


Renowned as an excellent source of omega-3 fatty acids, flax seed also works wonders for our gut health. It’s high in fiber, which makes it great for digestion, and its nutty flavor adds nice flavor and texture to smoothies (1).

Packed with prebiotics, “the high fiber content of flax seeds helps to feed the healthy bacteria in your gut so they can refuel and heal,” says Martin.

She suggests grinding up whole flax seeds before consuming, as this makes them easier to absorb and digest. “Make sure to do so only a day or two beforehand, as they go rancid quickly.”


There’s a reason bone broth protein is trending in the wellness world. According to Martin, it’s a great source of gelatin and collagen, which help to fight inflammation and fortify the gut lining. “It also helps boost the acidity in the stomach, which can ease digestion and relieve discomfort.”

Additionally, “The amino acids in collagen can help fight inflammation in the gut, which relieves the symptoms people suffering from gut dysbiosis may be experiencing,” Martin says. Glutamine is one of these amino acids that’s especially effective in decreasing the permeability of the gut lining (2).

Nowadays, you don’t have to boil chicken bones to reap the benefits of bone broth. Supplement powders, such as Terra Origin’s Bone Broth Protein, are a tasty and convenient way to work this superfood into your diet. Terra Origin’s powders complement any smoothie, but taste great on their own! Simply mix one scoop into water, juice or milk.


Kefir (pronounced KUH-fear) is often described as a “drinkable yogurt” and is a creamy, gut-healthy addition to smoothies! “It’s made using a symbiotic collection of bacteria and yeast, known as the kefir grain, to ferment milk into a tangy, probiotic-rich drink,” says Lisa Richards, a certified nutritionist and creator of The Candida Diet.

Kefir is packed with healthy bacteria and yeast, it’s super nutritious and easy to digest. “The bacteria and yeast in the kefir grains metabolize most of the lactose, so those with digestive issues might find it easier to tolerate,” says Richards. “Like regular milk, kefir is a fantastic source of calcium, phosphorus, vitamin B12, magnesium and vitamin D.”

Ground Ginger

If you’re looking for a little kick, the spicy sweet flavor of ginger is a great pick-me-up in the morning in addition to its belly-soothing benefits. Studies have shown that ginger, in small doses, can be highly effective in easing indigestion caused by underlying intestinal issues (3).

“Ginger is an anti-inflammatory and digestive aid. It relaxes the muscles of the colon, breaking up gas and relieving bloating,” says Martin. “Try adding ginger puree or fresh-pressed ginger juice to your next smoothie to help soothe upset stomach and promote better elimination.”

Probiotic Powder

Probiotics are the living organisms that make up the good bacteria that help you to keep harmful bacteria in check, Wolf explains. Several of the foods we’ve discussed so far contain naturally-occurring probiotics, but there also are many supplements that provide the same benefits.

“Probiotics can help fight off acute diarrhea, IBS, constipation and may even help with inflammatory bowel diseases like ulcerative colitis and Crohn’s,” says Wolf.  “These beneficial bacteria also help to maintain and rebuild the lining of the gut wall, which help decrease food allergies and sensitivities.”

In addition to gut health, probiotics can help the body make other nutrients, such as B12, folate, biotin, riboflavin and vitamin K.

Probiotic powders, like Terra Origin’s Probiotic Collagen Powder Peptides, make it easy to get more beneficial bacteria in your diet. This product is a one-two punch for better for gut health because it also delivers 10 grams of collagen peptides in every scoop. Use it with milk to make a tummy-friendly matcha latte or add into your favorite smoothie.


What are your favorite gut-healthy ingredients? Let us know in the comments!


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