Easy to digest, protein-rich smoothie recipe (& best protein powders for IBS)

If you are having trouble digesting your food, you may not be poorly absorbing your nutrients, no matter how well you eat you eat. But even with compromised digestion, there are ways to remedy the situation.

One way, is breaking your food down by cooking it a long time (slow cooked meats and stews), blending or pureeing. Because you’ve started the digestion/breakdown process before the food hits your mouth, your body has much less work to do in breaking the proteins, carbs and fats into ready to absorb nutrients.

Smoothies

Green smoothies were my go-to break fast when I had SIBO. It was how I got greens into my diet without having to process, hard-to-digest raw salad.

While considered healthy for most people, raw salad greens (like kale, lettuce and arugula) can be hard to digest for some IBS folks. Raw greens require a massive amount of digestive juices and enzymes to break down. Blending breaks down the hard-to- digest cellulose fibers of raw veggies. So instead of giving up nutrient-rich foods, that are good for colon and liver health, you simply “pre-digest” them in a blender.

Smoothies have many advantages. They’re easy to make and take on the go. And lend themselves to adding your favorite supplements, protein powders and herbs to boost the nutritional and healing.

These foods and herbs now become extremely bio-available in the small intestine. And reduce the chance of potential reactions.

Two pitfalls to avoid with smoothies

Pitfall #1 is putting too much fruit in your smoothies, which spikes blood sugar and can feed yeast, parasites and/or bacterial overgrowth. This will lead to a sugar crash, and subsequent mood issues or fatigue. It can also cause gas or bloating if gut pathogens feed on excess sugars.

Pitfall #2 is using the wrong protein powder. Some protein powders can be highly processed, contain sugar or sugar alcohols or other ingredients that don’t digest well. Picking the right protein powder is key.

I’m going to show you how to build a smoothie that contains a good balance of carbs, protein and fat to create a complete and blood sugar balancing meal. And some extra ways to add anti-inflammatory powers and secret veggies.

The smoothie I enjoyed was a basic green smoothie, but since I’ve created something even healthier, with more of a protein punch and better sources of protein and carbs.

It’s the bone broth smoothie.

Don’t judge by the name. It’s just as delicious as the traditional green smoothie. But even healthier.

The recipes for both are below.

Traditional green smoothie

1 ripe banana

1/2 cup of blueberries, fresh or frozen (preferably organic)

A many greens as you can tolerate. Start with 1/2 cup of greens and increase up to 2 cups based on taste and tolerance.

Nut milk, coconut milk, water or coconut water 1/2 cup to 1 cup (macadamia nut milk is a low FODMAP choice, almond milk is good too in small quantities. I used homemade cashew milk)

1 scoop of collagen powder (I used this one)

Protein powder – read all the options below. I used lactose-free, whey protein isolate, but that doesn’t work for everyone.

Optional add ins: cinnamon powder, raw pumpkin seeds, teaspoon of spirulina powder (extra protein and antioxidants), mct oil for a boost of healthy fat, tumeric for an anti-inflammatory kick, shredded, unsweetened dried coconut or 1 Tbspn of coconut butter

 

Bone broth smoothie with veggie boost

1/2 cup to 1 cup of home made bone broth. Meat broth tastes best, my favorite is home made oxtail broth.

1/2 cup of steamed or sauteed, then frozen zucchini (this lends a creamy smoothness to the smoothie without disrupting the taste)

1/2 cup of berries of choice (I love blueberries)

1/2 cup of favorite greens (my favorite is arugala)

1 scoop of collagen powder

1 banana

optional to add sweetness (1 soaked date or a handful of soaked cashew, almond or macadamia nuts)

If this smoothie is not sweet enough at first you may need to get used to it. Add equal amounts of bone broth and coconut water or add an extra half banana or more berries.

This is by far the world’s healthiest smoothie, it may sound weird but try it.

The fruit covers up the bone broth taste. The beauty of the bone broth smoothie is that bone broth contains protein and amino acids and mixed with a scoop of collagen, it can complete your protein needs without adding anything more. Bone broth, of course, is loaded with gut healing and soothing properties.

If you are still curious about protein powders there’s a list below. I suggest avoiding anything made with soy.

Best protein powders

Make sure to read the label of your protein powders to check for no added ingredients.

Hemp protein is made from ground hemp seeds, which are lower in FODMAPS but high in protein, minerals, and amino acids. Hemp is full of healthy and anti inflammatory fats. It is also 80 percent insoluble fiber, which may help some people with constipation but may trigger symptoms for others who are sensitive to insoluble fiber or suffer from diarrhea.  I like this hemp powder

Collagen powder is higher in protein than you would suspect, but it’s main attribute is it’s ability to seal and heal gut lining. It supports the healthy turn over of intestinal lining cells, speeding up the patching process.  Just remember, if the cause of compromised intestinal lining is an overgrowth or infection, collagen won’t solve the problem until you address the pathogens directly.

Pea protein Peas are a high-FODMAP food, however, pea protein powder has been tested as low FODMAP. The low FODMAP serve is 2 tablespoons (40g), and should be tolerated by most people. Of course, not everything is tolerated by everyone, so listen to your body. There are many options out there. 

Whey protein isolate (organic, grass fed, lactose-free, unsweetened) (this is the one I used) I did great with this option. It is tasty, high in protein and free of lactose and sugars. Getting the isolate form of this protein helps. But not everyone tolerates whey protein isolate. If you have tried high quality whey isolate, free of sweeteners and sugar alcohols and it doesn’t work for you, go with the choices above.

Other healthy smoothie additions

Soaked flax or chia seeds, mashed pumpkin, steamed and frozen cauliflower (not FODMAP safe)

Spirulina and blue green algae are also high in protein and anti-oxidants and are very supportive for the liver and hormones.