If you’re feeling full after your big Thanksgiving meal, consuming fiber and protein can help you not only banish bloating, but also keep you satiated and energized for longer. We reached out to nutritionists and other health experts for a great smoothie recipe to get you excited about whether boosting digestion is your goal. Read on for tips, suggestions, and ideas on: Making a healthy smoothie from Lisa Richards, registered dietitian and creator of The Candida Diet, and a delicious, healthy smoothie recipe from Jay Cowin, registered dietitian and director of formulations at ASYSTEM.
Berry fiber juice and protein
Whether you’re feeling bloated or want to prevent indigestion in the future, Richards recommends using high-fiber and protein-rich ingredients in your smoothie for smoother digestion. The fiber content “helps keep you full, and prevents overeating,” she says. It is also “good for gut health because the fiber often found in fruit acts as a prebiotic.” She adds that prebiotics “nourish the good gut bacteria that regulate digestion as well as many important processes in the body, including inflammation and immune response.” She asserts that when the gut is healthy and balanced, the body is “more able to fight off diseases and viruses.”
Quinn agrees, and says that high-protein smoothies with berries are “a great way to help reduce inflammation” and bloating. The antioxidants in berries help “neutralize free radicals that cause inflammation, while the protein helps rebuild tissues that have been damaged.” The berries in this drink also contain fiber, vitamin C, and other nutrients that can aid in weight loss.
Meanwhile, Quinn explains that chia seeds are “a great source of fiber, antioxidants, and omega-3 fatty acids.” He noted that all of these nutrients can help treat inflammation, indigestion, and weight loss. He adds that omega-3 fatty acids are especially beneficial for weight loss if you’re looking to drop pounds, as they help “reduce inflammation and control hunger.”
Ultimately, Quinn says, this is a great drink choice for “those who want something healthy and sweet, but are also watching their weight.” Protein and fiber are essential to keep you feeling full and energized. These nutrients also help “build and repair muscle, making it a great choice if you’re looking to stay fit and healthy.” Plus, smoothies high in protein and fiber “are usually low in calories and carbohydrates, making them a good choice if you’re trying to lose weight or maintain a healthy weight.” There are a myriad of benefits from this smoothie, Quinn confirms, which help your gut, and more.
1 cup of unsweetened almond milk
– 1/2 banana
– 1/4 cup of blueberries
– 1/4 cup of strawberries
– 1 scoop of vanilla protein powder
– 1 tablespoon of chia seeds
Blend all ingredients in a blender until smooth.