Updated: Sep 18, 2019
This is a smoothie recipe specifically created for people with IBD who are dealing with less than stellar poos. The holy grail of intestinal health is a solid, brown, S-shaped, one-wipe wonder. Though this might be an unattainable goal for some of us, this smoothie could get you closer to perfection. This is not the smoothie for someone dealing with more than 4-5 stools per day especially if they are liquid, for that, you should have a smoothie that contains only the plantain for bulking and some coconut water for electrolytes.
The key ingredient here is plantain. You’ve probably heard about the soothing and binding effects of bananas to help with diarrhea, plantain does an even better job of this. It contains more starch than the banana, some of which is a food source for healthy bacteria in the gut. They contain an insoluble fibre that doesn’t irritate the gut lining like other more fibrous fruits and vegetables. Their soluble fibre content helps to soak up excess water in the colon. It’s best to use yellow-green firm plantains; over-ripe ones will be mainly black and will have more fructose giving them a sweeter taste but less of the binding power that we’re looking for. The greener ones will have more encourage more binding but will contain more resistant starch, so if you are prone to getting bloated, start with yellow ones. Too much soluble fibre along with a lot of fluids can cause looser stools, in this smoothie the water to soluble fibre ratio should encourage binding. The leafy greens can be good sources of minerals, specifically calcium which is often needed in larger amounts for those of us with #IBD. Use the leafy greens that you know you tolerate well. While I can handle cabbage, many people, even those not dealing with IBD, become bloated and gassy with cabbage. Softer lettuces like Boston and Butter lettuce and romaine are good ones to start with if you're not used to a lot of greens in your diet. The blueberries here are a good source of polyphenols that benefit your microbiome and support the immune system without kicking it into high gear. The smooth consistency of this smoothie is important and will allow for more absorption of nutrients. The cheapest option for this is a Magic Bullet which is specially designed for making smooothies. I would love to hear how this is working for you, so please leave a message below!
(serves 1 full breakfast) Main Ingredients
1/3 of a light green to yellow plantain
1 ½ mix of leafy greens (choice of lettuce, swiss chard, spinach, watercress, kale, cabbage)
blueberries (contains polyphenols that support the immune system)
¼ - ½ avocado (healthy fats)
1 sprig of mint (helps with fat absorption, gut soothing, eases bloating)
¾ cup of water
Extra optional ingredients:
turmeric fresh or powdered with black pepper to increase bioavailability (anti-inflammatory)
cinnamon (balances blood sugars
quality probiotic powder
Directions:Blend all ingredients in a high-powered blender like a Vitamix, Blendtek, Ninja or Magic Bullet, you should have a thick but pourable smoothie. Smoothie should be thick yet pourable, add more water if necessary.