10 Produce-Packed Smoothies to Reduce Your Crohn's Disease Risk
We all know fruits and vegetables are good for us — but if you have a family history of Crohn’s disease or have the condition yourself, you may want to pay extra close attention to that common piece of health advice.
A review of 19 studies reported Crohn’s disease risk was lower in those who consumed fiber, fruits, and vegetables. According to the U.S. Food and Drug Administration, fiber is a type of carbohydrate found in plant foods made up of many sugar molecules linked together.
So how do you get more of these nutrients in your diet? Enter smoothies. These yummy, refreshing drinks are a quick way to increase our daily fiber consumption. Read on for easy smoothie recipes I’ve developed in my career as a health coach that can help you incorporate more fiber, fruits, and vegetables into your family’s diet.
Chunky monkey smoothie with chia
Chia seeds are high in fiber, packed with nutrients, and can easily be added to your favorite smoothie.
- 1 cup milk of choice
- ½ cup Greek yogurt (vanilla or plain)
- 1 frozen banana (peel before freezing)
- 2 tablespoons peanut butter
- 2 tablespoons chia seeds
Tropical sunrise smoothie
Tropical fruit is naturally sweet and chock-full of fiber.
- 1 cup coconut milk
- ½ cup frozen pineapple
- ½ cup frozen mango
- ½ frozen banana
'Going green' smoothie
Smoothies are an easy way to incorporate more greens into your diet while disguising the taste. Spinach is low in calories and is a storehouse for fiber and numerous nutrients.
- 1 cup coconut milk
- 1 cup spinach (blend for 20 seconds before adding pineapple for a creamier smoothie)
- 1 cup pineapple
- 1 tsp lime juice
Berry nice smoothie
Raspberries are one of the winners of the high fiber race, according to the U.S. Department of Agriculture.
- 1 cup orange juice
- ⅓ cup raspberries
- ⅓ cup frozen strawberries
- ⅓ cup frozen blueberries
- 1 dash lemon juice
Green monster smoothie
Apples can add a natural sweetness to your smoothies. Leaving the apple peel on can add extra fiber.
- 1 cup cold apple juice
- 1 Granny Smith apple (cored and cut into chunks)
- 1 frozen banana
- 1 cup kale or spinach
- ⅓ cup Greek yogurt (plain or vanilla)
Pumpkin pie smoothie
Pumpkin is a low-calorie food, rich in vitamin A, and high in fiber. You can spoon canned pumpkin into ice cube trays and freeze for easy storage.
- 1 cup vanilla almond milk
- 1 cup pumpkin puree or 3 frozen pumpkin cubes
- ½ cup Greek yogurt (vanilla or plain)
- ½ frozen banana
- 1 teaspoon vanilla extract
- Optional: whipped topping or granola for decoration
Peachy keen smoothie
Frozen is a great way to enjoy peaches out of season. Just blending together three ingredients can make a nutritious snack.
- 1 cup coconut milk
- 1 cup frozen peaches
- 2 tablespoons maple syrup
Blueberry muffin smoothie with oats
Whole grains such as oatmeal can add fiber to your diet and can keep you fuller longer. If you do not like the texture of oats in your smoothie, try adding them to the blender first and blend them a few seconds to make a powder before adding the other ingredients.
- ½ cup old-fashioned oats
- 1 cup frozen blueberries
- 1 cup Greek yogurt (vanilla)
- 1 cup milk of choice
- 1 tablespoon honey
- Dash of vanilla extract
- Dash of cinnamon
Banana-pistachio-coconut smoothie
Pistachios are not only high in fiber, but they are also a good way to sneak in more protein into your diet.
- 1 cup milk of choice
- 1 frozen banana
- 2 tablespoons shelled pistachios
- 2 tablespoons coconut flakes
- 1 tablespoon honey
Carrot cake smoothie
Even though carrots are a vegetable, they still can add a nice sweetness to any smoothie. Carrots are a particularly good source of beta carotene and have been linked to eye health.
- 1 cup milk of choice
- 1 frozen banana
- ½ cup frozen pineapple
- 2 carrots shredded
- 2 tablesppons honey or maple syrup
- ¼ teaspoon cinnamon
- 1 pinch nutmeg
- Optional: chopped walnuts for decoration
Want more Crohn’s and nutrition tips? Here are nine more healthy snack ideas for people living with Crohn’s.