Banana Ginger Kefir Smoothie: A Gut Health Drink for Digestion (+ Video)

When it comes to healthy drinks, there's no shortage of options. Nothing beats plain water, but you also have coffee and tea, juice, dairy and non-dairy milks and even protein shakes and lattes with adaptogens all vying to quench your thirst.

But you may overlook one important hydration category that's also packed with health benefits: a gut health drink.

What is a gut health drink?

A gut health drink is a beverage that may include prebiotics, probiotics, and other digestive-supporting ingredients that support digestive health and improve the health of your gut microbiome.
Your gut microbiome is home to trillions of microorganisms that need the right nutrients to grow, stay healthy and balanced. Gut health drinks can provide this fuel in an easy, convenient, and tasty way.

Prebiotic fibers, found in certain fibrous foods, act as food for the gut's beneficial bacteria, helping them grow and flourish. Probiotics are beneficial strains of bacteria that help balance your gut microbiome. Other digestive-supporting ingredients include ginger, peppermint and fennel.

In short, a gut health drink typically combines prebiotics, probiotics, and other digestive-supporting nutrients and is designed to feed your gut bacteria, increase healthy strains of beneficial bacteria, and help you maintain a balanced, healthy gut while supporting overall wellness.

What ingredients naturally feed good gut bacteria?

Prebiotics are ingredients that can naturally feed good gut bacteria. They are most commonly found in fiber-rich foods, such as:

• Bananas
• Garlic
• Onion
• Wheat
• Barley
• Beans

Prebiotics work to stimulate the growth of healthy types of gut bacteria and support a balanced, healthy gut microbiome. Dietitians (myself included) recommend regularly including a variety of foods that have prebiotic fibers.

Tips for Success

• Don't have fresh ginger? You can use ¼ teaspoon of ground ginger to replace the 1 teaspoon of fresh, grated ginger.
• Using a frozen banana in this recipe allows for a thick and cold beverage—no ice needed. If you only have fresh bananas, that works, too.
• Need a touch more sweetness? This smoothie contains no added sugar, but a teaspoon of honey can be added, which will increase sweetness and add more prebiotics to this smoothie.

Why do ginger and kefir support digestion?

Kefir is a fermented milk beverage product that is rich in live and active probiotic strains. These probiotics help support digestive health by introducing beneficial bacteria into the microbiome. Research has found that drinking kefir daily is associated with significant improvement in gut health, helping to reduce abdominal discomfort, bloating, uncomfortable fullness, gas, and occasional constipation.

Ginger also supports digestion by relaxing the digestive tract, reducing stomach cramping and discomfort, and helping to reduce issues like occasional indigestion, gas and bloating.
Together, kefir and ginger make one of the best duos to support gut health.

When should you drink your kefir and ginger beverage for the best results?

You can enjoy this gut health drink any time of day. While some people prefer it first thing in the morning on an empty stomach, some evidence suggests probiotics may even be more viable when taken with food. Others may prefer it before or after meals, as ginger aids in digestion.

For those who have difficulty with regular bowel movements, this gut health drink contains fiber from the banana, which can support digestive regularity. Consuming it before bed may help encourage morning bowel movements.

However, the most important factor is consistency. Research shows that regularly consuming kefir can help improve gut health and support overall wellness, which is similar to the importance of regularly taking daily supplements.

Does a gut health drink get you enough probiotics?

A gut health drink can be a good source of probiotics, but adding a probiotic supplement is the ideal way to make sure you're getting the full benefits of this nutrient. Many probiotic drinks vary in live strains and sugar content, which can influence their effectiveness, while a high-quality supplement should have scientifically vetted probiotic strains.

That's why including both whole foods and probiotic supplements into your diet can ensure you get enough probiotics you need each day.

High-quality probiotic supplements can fill gaps in your diet. FLORASSIST® Probiotic Youthful Gut is a unique product containing three clinically studied probiotic strains and one postbiotic. As we age, the composition of bacteria in our gut can change, which can impact nutrient absorption, cholesterol levels and much more. This supplement's formula is designed to address age-related changes by encouraging a more youthful gut microbiome.

As always, check with your doctor or dietitian before starting a new supplement.

References

• Alves E, et al. "Kefir and the Gut–Skin Axis." Environmental Research and Public Health. October 2022. https://www.mdpi.com/1660-4601/19/21/13791
• Ivashkin VT, et al. "Efficacy and safety of a food supplement with standardized menthol, limonene, and gingerol content in patients with irritable bowel syndrome: A double-blind, randomized, placebo-controlled trial." PLoS One. June 2022. https://pubmed.ncbi.nlm.nih.gov/35704960/
• Nikkhah Bodagh M, et al. "Ginger in gastrointestinal disorders: A systematic review of clinical trials." Food Sci Nutr. November 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC6341159/