Ask any gut health expert how to get your fill of fibre in every meal, and they’ll likely tell you: eat your cruciferous vegetables. But it’s not so easy to sneak those veggies into your morning meals, especially if you’re a fervent member of sweet breakfasts. The solution? A yummy, fibre-rich smoothie.

Just throw in all the ingredients – greens included – and you have one gut-healthy drink. Gastroenterologist Will Bulsiewicz, M.D., MSCI, has mastered his own creamy confection. “There’s a core structure that I use,” he shares. The ingredients may be simple, but they pack quite a punch.

How to make this gut-healthy smoothie

  • Bananas:He always uses bananas as a base, as these make the smoothie thick and creamy. “If you freeze your banana, it radically transforms your smoothie,” Bulsiewicz says. Bananas are also relatively high in soluble and insoluble fibre (about 3 grams per medium-size banana), which helps promote regularity.
  • Leafy greens: There’s always greens of some sort in season. I like to use arugula (rocket),” he says. “Broccoli sprouts also tend to sneak in there.” Both of these are also cruciferous veggies, and interestingly are great sources for sulforaphane he says.
  • Berries:“My preference is for nice, strong, healthy portion of organic blueberries,” Bulsiewicz notes. Those blues provide 4 grams of fibre, and are also a good source of polyphenols, which have tons of health benefits.
  • Seeds:“Ground flax, hemp, and chia all make it into the smoothie,” he says. Chia and flax are filled with soluble fibre and omega-3s, while hemp seeds offer tons of plant-based protein, so its a winning trio.
  • Liquid of choice:Bulsiewicz typically fills the blender with oat milk, as it’s creamy and contains the special fibre beta-glucan, which is stellar for gut health. But he also sometimes uses coconut milk.

Here’s how to make his well-rounded smoothie:

  1. Put 1 frozen banana, a handful of arugula, a handful of broccoli sprouts, 1 cup of frozen blueberries, 1 tbsp. of ground flaxseeds, 1 tbsp. hemp seeds, and 1 tbsp. chia seeds into a blender.
  2. Fill the blender with the milk until it just covers the top of the ingredients, and then blend until smoothe.
  3. Pour into a glass and enjoy!