For years I was always afraid of smoothies. I thought they were just nutritionally deficient sugar bombs that were best saved for Instagram and dessert. Jumping on board the smoothie train was something I tried – frequently – but was always left less than satisfied and hungry very shortly afterward. Tired of consuming what ultimately shaped up to be empty calories, I decided to play around with options that would in theory keep me satiated for hours, not cause a blood sugar spike, and of course be nutritionally dense.
I first stumbled upon nutritionist Kelly Leveque’s Fab Four Smoothie (a concoction of Greens, Fiber, Protein, and Healthy Fat) and used that as my own personal smoothie inspo. Tons of extra fiber isn’t recommended for SIBO, especially if you’re following the SIBO-Specific Protocol, but I found that swapping out my traditional flax seeds for chia seeds really worked well for not only keeping me satiated, but did not interrupt my digestion. While I don’t always include greens (raw greens don’t sit very well with me, but are OK in a smoothie now and again), I do ensure I pack my smoothies with plenty of protein, healthy fats, and easy to digest fibers to keep me fuller, longer. I also find that it’s a really gentle way to wake up my digestion, and the healthy fats provide my brain with plenty of fuel which helps my body combat brain fog, a side effect of SIBO.
Meal prepping is a non-negotiable for me and smoothies are always part of this process. To help keep your prepped smoothies fresh all week in the refrigerator, I recommend purchasing glass juice bottles for easy grab and go storage.
This recipe will make 5 full 18oz smoothies, but you’ll make it in two batches (each full blender yields approx. 2.5 smoothies). It also makes for a tasty base that you can get creative with and add some of your favorite ingredients like anti-oxidant rich blueberries, energy boosting Ashwagandha (an absolute must have for me! This adaptogen is fantastic for those with adrenal fatigue), and even CBD oil to take the edge off anxiety or calm inflammation.
4 ripe bananas
5 scoops pea protein powder, divided
Non-dairy Milk (I like Califia Farms Coconut Almond Milk)
1/4c Nut Butter of your choice
Cinnamon to taste
Turmeric (Inflammation Fighter)
Ashwagandha (Energy Boosting)
CBD Oil (Calming, reduces anxiety + inflammation)
Spinach or Kale (Anti-Oxidant + Iron rich)
Chia Seeds (Fiber, Omega-3s, and Protein)
Maca Powder (Fatigue-fighter, also known to improve hormone balance + gut health in some cases)
MCT Oil (Healthy fat, super effective for fighting brain fog. If you’re familiar with the Bulletproof Method, you’ve likely tried this in your coffee or smoothies already!)
Fill blender 3/4 of the way with nut milk. You can also fill 1/4-1/2 the way with your nut milk and fill the remainder with filtered water.
Add 2 bananas, 2.5 scoops of protein powder, 1/8c nut butter, cinnamon, and additional optional ingredients (I always use 2tbsp MCT oil, 1 tbsp chia seeds, 2 drops Turmeric essential oil, and 2.5 tsp ashwagandha in my daily smoothie)
Pulse blender to combine. Repeat this process with the remaining ingredients to yield 5 18oz smoothies.
Did you make this recipe? Have any great add-ins you discovered that you’d like to share? Leave me a comment below and tell me what you think!