If you’re feeling full after a big Thanksgiving meal, consuming fiber and protein will not only keep you from feeling bloated, but also help keep you feeling full and energized for longer. If boosting digestion is your goal, we’ve reached out to nutritionists and other health professionals to share some great smoothie recipes. For tips, tricks and insights, read again: Healthy Smoothie Recipes from Lisa Richards, Registered Dietitian and Creator of the Candida Diet, and Delicious, Healthy Smoothie Recipes from Jay Cowin, Registered Dietitian and Formulation Director at ASYSTEM.
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Soft berry fiber and protein
Whether you’re feeling bloated or want to prevent future indigestion, Richards recommends using a smooth blend of fiber- and protein-rich foods for smooth digestion. The fiber content, she says, “helps keep you full, preventing overeating.” Also, “It’s great for gut health because the fiber in the fruit acts as a prebiotic.” Prebiotics continue to “feed the good gut bacteria that regulate digestion as well as many other important processes in the body, including inflammation and the immune response.” When the gut is healthy and balanced, she emphasized, the body “is better able to resist disease and viruses.”
Cowin agrees and says berry-based protein-rich smoothies are “a great way to help reduce inflammation” and inflammation. The antioxidants in the berries “help neutralize free radicals that cause inflammation, while the protein helps rebuild damaged tissue.” The berries in this drink contain fiber, vitamin C and other nutrients that help in weight loss.
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Meanwhile, Cowin notes that chia seeds are a “great source of fiber, antioxidants and omega-3 fatty acids.” All these ingredients are said to help with inflammation, indigestion and weight loss. Omega-3 fatty acids are especially good for weight loss if you want to shed pounds because they help “reduce irritability and control hunger.”
Ultimately, Cowin says, this is a great drink choice for “those who want something gut-healthy and delicious, but watching their weight.” Protein and fiber are important to keep you “feeling full and energized.” These ingredients “help build and repair muscle, which is a great choice if you want to stay fit and healthy.” Additionally, protein and fiber-rich smoothies “are typically low in calories and carbohydrates, making them a good option if you’re trying to lose weight or maintain a healthy weight.” There are countless benefits to this smoothie, as Cowen stressed, helping your gut and more.
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Resources:
– 1 cup of raw almond milk
– 1/2 banana
– 1/4 cup blueberries
– 1/4 cup strawberries
– 1 teaspoon of vanilla protein powder
– 1 tablespoon of chia seeds
Directions:
Blend all ingredients in a blender until smooth.
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