Cooking for the Sensitive Gut

Smoothies and juices for the sensitive gut


You could just drink water but how much more interesting and refreshing it is to make up your own drinks from fresh fruit and vegetables.  With their vibrant, enticing colours and clean, fresh flavours, a juice or smoothie can provide nutrients without feeling overwhelmed with a solid meal. As always, the trick is to use a mix of fruit and vegetables that will be soothing to the gut.

There are just a few things to note. If you juice fruit and vegetables most of the fibre is removed and you are left with a more concentrated version of the fruit or vegetable than if you ate it whole and might trigger symptoms in some people. So our advice is only drink a small glass (250ml/ 9 fl oz)  and dilute with  a little water.  Making smoothies on the other hand retains fibre and so most people with a sensitive gut should be able to tolerate the recommended portion of fruit in the form of a smoothie.

Here are three of our favourite recipes.

Winter juice green-3

Winter juice – green

This is a great juice that can be tweaked according to the ingredients you have in your fridge. If you do not have parsley you can add a little more spinach. A kiwi fruit could be added to the mix if you have one to use up.

Serves 4

  • 1 lime, cut in half
  • 1 orange, cut in half
  • 1 stick lemon grass
  • ¾  cucumber
  • 4 handfuls of spinach leaves
  • sprig or two of parsley
  • 150 ml/ 3 fl oz cold water
  • A small bowl of crushed ice


Juice the lime and orange in a citrus press and reserve in a jug.

Roughly chop the lemon grass and cucumber and feed them through the chute of a juicer. You do not get much juice from lemon grass but the flavour is intense and goes a long way to flavouring the juice.

Feed the spinach and parsley through the juicer followed by the cold water. Add the green juice to the lime and orange juice and serve.


Pineapple smoothie

The combination of pineapple, banana and orange is like sunshine in a glass. It is one our favourite things to make for breakfast alongside a portion of our favourite breakfast cereal recipe Bircher muesli. This is also a nutritious  drink to make if you don’t feel like eating a full meal.

We have used bee pollen to add a few more nutrients and interest to this smoothie.  Pollen is the bees’ source of protein and is collected by bee keepers in a small pollen trap that is put on the entrance of the hive to brush off pollen balls from the legs of passing bees. This is not an essential ingredient but it is rather beautiful and tastes really lovely.

Serves 2

  • 300 g/ 10 oz pineapple, chopped
  • 1 banana
  • 200 ml/ ½ pint almond milk (optional) or water
  • 1 orange juiced
  • 1 tsp bee pollen (optional)
  • a few mint leaves, shredded


Place the first five ingredients into a tall jug and liquidise with a stick blender. Pour into 2 glasses and scatter with bee pollen and shredded mint leaves.

Raspberry smoothie

Raspberry shake

Combining plant milk with fruit makes a filling and hydrating drink, rich in nutrients.   Other fruit such as banana, blueberries and strawberries can be used as a substitute for raspberries.

4 small servings 

  • 300 g/ 10 oz raspberries
  • 570 ml/1 pint lactose free cow’s milk, almond, oat or rice milk
  • 2 tablespoon Greek yogurt (lactose free if you prefer)


Place the raspberries, milk and yogurt in a liquidiser and process for 30 seconds until all the raspberries have been broken down to form a smooth drink.

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This entry was written by Joan Ransley and published on March 27, 2017 at 12:32 pm. It’s filed under Uncategorized. Bookmark the permalink. Follow any comments here with the RSS feed for this post.

2 thoughts on “Smoothies and juices for the sensitive gut

  1. Love that green juice!

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