Name: Chocolate Mint Smoothie
Prep time: 5 min
Total time: 5 min
Yield: 1-2 people
Cuisine: Snack
Ingredients: 2 small bananas; 1 c greens; 1/2 c frozen strawberries; 2 tbsp cooked rolled oats; 2 tbsp cocoa powder; 1 tbsp ground flax seeds; 1 tbsp chia seeds; fresh mint leaves; 5 ice cubes; 1 c oat milk; 1/2 c water; **optional probiotic addition: a spoonful of honey or cashew yogurt

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Real Food, Gluten-Free, Dairy-Free, IBD-AID (Phase II: omit strawberries for Phase I)

I love this Chocolate Mint Smoothie so much that I drink one everyday. Other recipes go by the wayside because this one is always better than anything else I try. I generally make one after lunch and drink it throughout the afternoon. This Chocolate Mint Smoothie helps to ensure that I’m consuming enough fiber each day, and it also keeps me from reaching for a sugary snack before dinner.

FIBER IS PARAMOUNT

The Institute for Functional Medicine recommends that women (aged 18-50 years) consume 25 grams of fiber a day. That decreases to 21 grams for women over fifty. For men (aged 18-50 years), the recommendation is 38 grams of fiber per day, decreasing to 30 grams of fiber per day over the age of fifty. The average American consumes about half of these recommended numbers.

Consuming too little fiber can lead to frequent hunger, overeating, constipation, hemorrhoids, IBS, high blood sugar, and high cholesterol…among other things. Adequate fiber intake helps to keep us full. It helps to regulate a healthy body weight. Proper fiber intake fosters regular bowel movements. It also helps to regulate and stabilize healthy blood sugar and blood pressure.

SOLUBLE AND INSOLUBLE FIBER

There are two types of fiber found in food: soluble and insoluble fiber. Soluble fiber dissolves in water and becomes gel-like (think of oats and apples). This gel-like substance slows down the rate at which food is digested. When that happens, the digestion of glucose also slows, so sugar does not rush the blood stream all at once. Because digestion is slowed, the stomach feels full, longer. Soluble fiber also serves as a food source for the good bacteria that dwell in the microbiome.

Insoluble fiber does not break down in water, but passes through the digestive tract relatively whole (think of seeds and nuts). This whole form of fiber helps to move food and waste through the digestive tract. Insoluble fiber promotes regular bowel movements and provides bulk to stool. Regular consumption of insoluble fiber will help to prevent constipation.

DIGESTION IS KEY

To aid in digestion, I like to remember the old saying, “Chew your liquids and drink your solids.” So chew as you drink. Chewing will release digestive enzymes into your saliva to ensure that you properly absorb all the nutrients you’re consuming. And the next time you eat solid food, remember to “drink your solids” by chewing thoroughly. Convert all solids to liquid form before swallowing.

ESSENTIAL EIGHT

IBD-AID is a diet created by the University of Massachusetts to aid those who are living with Crohn’s disease or ulcerative colitis. The IBD-AID checklist directs people to consume “The Essential Eight” each day for the benefit and healing of the microbiome.

This Chocolate Mint Smoothie (as written) checks off seven of the Essential Eight. **With the optional addition of honey or cashew yogurt, you can hit all eight at once.

Probiotic foods (**honey, **cashew yogurt)
Prebiotic foods (bananas, chia seeds, flax seeds, greens, oats)
Healthy fats (chia seeds, flax seeds)
Vegetables (greens)
Fruits (bananas, strawberries)
Lean proteins (chia seeds, flax seeds)
Herbs (mint)
Beverages (water, oat milk)

I believe that all people can benefit from incorporating the Essential Eight into their diet each day. The microbiome is strengthened when we nourish it with real food. We’re sure to do that when following a plan. Use this Chocolate Mint Smoothie to ensure that you get your Essential Eight, or enjoy it simply because it’s cool, rich, and refreshing.