This is Part 2 of a 3-part gut health series. Missed Part 1? Catch up here: 10 Habits to Keep You Regular

If you read Part 1, you know that movement, hydration, and fiber-rich foods are the foundation of a happy gut. Today we’re putting those principles into a mason jar. This smoothie is one of my go-to recommendations for clients dealing with sluggish digestion — and once you taste it, you’ll understand why it’s become a favorite. It’s not just loaded with beneficial ingredients that are good for your gut. It’s delicious.

Let’s talk about what’s inside — and why every single ingredient is pulling its weight.

Kiwifruit: The Star of the Show

If there’s one food I’d put on the Mount Rushmore of gut health, it’s the humble kiwi. Don’t let its small size fool you — this furry little fruit is seriously powerful.

Kiwis are rich in actinidin, a natural enzyme that helps break down protein and supports healthy, comfortable digestion. They’re also high in vitamin C, which acts as a natural osmotic agent — meaning it helps draw water into the stool to keep things soft and moving. Studies show that eating just two kiwis a day can meaningfully improve stool consistency and frequency. Two kiwis. That’s it. Don’t knock it before you try it!

Flaxseeds: The Unsung Hero

Flaxseeds are a nutritional superfood and one of my favorite things to sneak into smoothies. They’re packed with both soluble and insoluble fiber plus healthy omega-3 fats that support smooth, regular digestion. Here’s what I love most about them: they bulk up your stool and keep it soft — which is exactly the combo you need when constipation is the issue. I recommend adding 1–2 tablespoons of ground flaxseed to your morning smoothie. 

Helpful Tip: Buy flaxseeds whole and grind them at home in a coffee grinder — ground flax goes rancid quickly, so fresh is best. Store in the fridge or freezer. If you have a high-speed blender like a Vitamix or equivalent, you can skip the grinder entirely and toss whole seeds straight in.

Dark Leafy Greens: Spinach

A handful of baby spinach in your smoothie is one of the easiest ways to sneak in serious nutrition — and you truly cannot taste it. Spinach is high in fiber, magnesium, and chlorophyll, all of which help support colon health and encourage regular bowel movements. Think of it as a quiet, behind-the-scenes team player. For more on fiber-rich foods that love your gut back, check out this post.

GET MOVING KIWI SMOOTHIE

Equipment: VitaMix Blender

Ingredients 

1 cup unsweetened almond or coconut milk, or coconut water 

1 large handful of baby spinach

2 kiwifruit, skin removed and sliced into quarters

½–1 cup berries of your choice

1 scoop protein powder (Ancient Nutrition Chocolate Plant Protein is delicious)

1–2 TB ground flaxseed

1 TB raw cashew butter (or any nut butter you have on hand)

Instructions: Place all ingredients in a high-speed blender and blend until creamy. Add a splash of water as needed to reach your desired smoothie consistency. Drink immediately and enjoy — your gut will thank you.

Make It a Habit

The best gut health strategies are the ones you actually stick with — and this smoothie makes it easy. To really experience the gentle gut reset that two daily kiwis can offer, commit to drinking this smoothie every morning for four weeks. Pair it with a few of the daily habits from Part 1 and you’ll have a morning routine your gut can genuinely count on.

Want to go even deeper on healing your gut from the inside out? This post is a great next read.

Next up in the series: the supplements I actually reach for when lifestyle habits need a little backup. Stay tuned.