Gut Loving, Muscle Healing Smoothie Bowl


As we’re learning more and more about how important gut health is, foods like kefir are becoming more widely available. The health of the gut has an incredibly powerful effect on the rest of the body, effecting everything from mood to muscle function, weight fluctuation to nutrient absorption.

The ingredients here work to maintain and improve gut health, whilst also boosting muscle function, bone health, and the health of skin, nails and hair.

Kefir is a fermented live culture drink intended to re-establish the health bacteria in the gut microbiome. With so many illnesses and issues occurring as a result of poor gut health, it’s worth trying kefir for a few weeks to see how it affects you. Those with lactose intolerance can often handle kefir well, as the bacteria helps the body to more efficiently digest lactose. Full of protein and calcium, it’s also a good option for those looking for post-exercise protein sources.

I know there’s a huge amount of controversy when it comes to dairy – should we or shouldn’t we be consuming it? Is it keeping us healthy or making us ill? For the most part, I’d say that if it makes you feel good, then it’s most likely going to be good for you….

Bromelian from pineapples is most abundant in the core of the fruit, and is a fantastic nutrient for helping muscles recover from exercise or injury. Blueberries are high in antioxidants, helping to remove damaging free-radicals in the body, and kale is high in vitamin K and C.

Psyllium husk is one of my new favourite things to add to smoothies, as it is essentially all fibre, and helps remove undigested and potentially toxin-causing substances from the colon. Fibre is a must for keeping the gut healthy, and for keeping everything ‘moving’, if you know what I mean….


  • 1 bottle of Bio-tiful Kefir (available at Sainsburys and lots of mainstream health stores). Or ½ cup organic kefir from your favourite place
  • 1 pineapple core
  • 1 handful blueberries
  • 1 handful kale
  • 1 handful frozen greens (like brocolli or spinach)
  • slice of fresh ginger
  • 1 tsp psyllium husk
  • 1 tbsp chia seeds
  • 1 tbsp hemp seeds
  • 1 tbsp organic collagen hydrolysate (non vegan)


  • tbsp. spirulina
  • tbsp. moringa
  • 1 sachet Four Sigmatic chaga mushroom powder
  • 1 tbsp maca powder

Want to know more about the superfoods listed here? Listen to this Rich Roll Podcast with Superfood Hunter Darin Olien.

How to

Add all ingredients other than the psyllium husk, chia and blueberries to a blender, and blend well until it reaches a smooth consistency

Pour into a bowl

Stir in the chia and psyllium husk, and top with berries

Place in the fridge for about 10 minutes to set

Eat and enjoy!


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