Quiet bacterial overgrowth in your gut with turnip greens, known to have antifungal, anticancer, and antibacterial properties. Pair these greens with enzyme-rich fruits (i.e. papaya and pineapple) to break down the complex carbs and ease stress on your digestive system.3,4,7,8,9
Turnip greens have a mild flavor and light color so you might be surprised to learn they’re the most nutrient-dense greens you could choose for your smoothie blending. Pairing these complex carbs with an enzyme-rich fruit like papaya or pineapple is one of the nicest things you could do for your troubled tract. These fruits contain proteolytic digestive enzymes, meaning they’re really great at breaking down protein-rich greens, easing the strain on your system.
Chia Seeds are all the rage, especially when it comes to digestive health. If you’re not already building green smoothies with this fiber-rich superfood, this is a perfect place to start. Tossing in a tablespoon of chia seeds to your smoothie is one of the most functional ways to kickstart the healing of your gut. When chia is combined with liquid, the seeds expand and act like sticky little sponges that grab onto surrounding foods, helping to cleanse the bowel on the way down. They also help us feel full, longer.1,2,5
How you drink your smoothie can impact your digestive health just as much as what you drink in your smoothie. Sip slowly and try your best to mimic chewing before swallowing. This will wake up your carb-digesting (amylase) enzymes located in the salivary glands. The chia seeds and okra are great add-ins that will thicken the texture of your smoothie, reminding you to chew.
We were pleasantly surprised by how easy it was to slice open the young coconut. The difference in the taste of fresh vs. bottled is significant so try it at least once!
You can find organic, young, and green coconuts in most Asian markets and health stores. Cutting into a Young Thai Coconut not only provides you with a feeling of empowerment, but it offers a higher nutritional value than a conventional heat treated coconut water (found in bottles or cans at most grocery stores).6 Plus, you can scoop out the coconut meat and throw it into your smoothie for a boost of healthy fats (MCTs).
You’ve probably seen Harmless Harvest at Target or Whole Foods! Sometimes it turns pink due to the antioxidants interacting with light.
Cracking open a green coconut not your jam? You can achieve a similar taste and nutritional quality by choosing a raw or minimally processed coconut water. If you are picking up bottled coconut water, look for organic brands that source from young green coconuts and avoid preservatives.
This is smoothie will knock your socks off because it takes terrific and won’t bloat you into the next size of jeans. It contains the right mix of fruits, veggies, and know-how to start your journey into “eat-whatever-the-heck-I-want” land.
Track how well your digestive plan is working using the Progress Survey.
1) Martínez-Cruz O, Paredes-López O. Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography. J Chromatogr A. 2014 Jun 13;1346:43-8.
2) Vuksan V, Jenkins AL, Dias AG, Lee AS, Jovanovski E, Rogovik AL, Hanna A. Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.). Eur J Clin Nutr. 2010 Apr;64(4):436-8.
3) Vuksan V, Whitham D, Sievenpiper JL, Jenkins AL, Rogovik AL, Bazinet RP, Vidgen E, Hanna A. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care. 2007 Nov;30(11):2804-10.
4)Banerjee S, Wang Z, Kong D, et al. 3,3′-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 3,3′-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 2009.
5) Bhattacharya A, Tang L, Li Y, et al. Inhibition of bladder cancer development by allyl isothiocyanate. Carcinogenesis. 2010 Feb;31(2):281-6. 2010.
6) Kahlon TS, Chapman MH, and Smith GE. In vitro binding of bile acids by okra, beets, asparagus, eggplant, turnips, green beans, carrots, and cauliflower. Food Chemistry, Volume 103, Issue 2, 2007, Pages 676-680.
7) Tordoff MG and Sandell MA. Vegetable Bitterness is Related to Calcium Content. Appetite. 2009 Apr; 52(2): 498—504.
8) Mandel, Abigail L., and Paul A. S. Breslin. “High Endogenous Salivary Amylase Activity Is Associated with Improved Glycemic Homeostasis Following Starch Ingestion in Adults.” The Journal of Nutrition 142.5 (2012): 853–858. PMC.