Mixed Berry Boost Smoothie
This creamy, nourishing smoothie makes an easy “food as medicine” breakfast or snack that supports gut health, blood sugar balance, and provides sustained energy. It’s rich in fibre, protein, and live probiotic cultures, making it ideal for busy mornings, post-workout recovery, or a gentle option on sensitive digestion days.
This simple smoothie combines coconut water, mixed berries, vanilla protein, live-cultured yogurt, chia seeds, and a touch of honey to deliver hydration, protein, and diverse plant nutrients in one glass. Each ingredient has been chosen to support your microbiome, nervous system, and hormone health through a naturopathic, whole-foods lens.
I have always been a huge fan of smoothies, but I still I am mindful of having too many of them during winter months. From a TCM perspective, cold/frozen foods are not the best for our thriving digestive fire. But now that summer is now in full swing (especially in Melbourne), smoothies can be added back to the weekly menu with no hesitation!
This gut-friendly berry protein smoothie is a beautiful example of how simple, everyday choices can gently shift your health, energy, and digestion in the right direction—without perfection, pressure, or complicated routines. And without compromising flavour!
Ingredients
200ml coconut water
heaped 1/2 cup frozen mixed berries
1 scoop vanilla protein powder (I used hemp seed powder)
2-3 tbsp live-cultured yogurt
1 tbsp chia seeds
1 tsp of honey
1 serving of prebiotic powder like PHGG or inulin (optional - I used Prebiotica Regenex)
Instructions
Add coconut water to your blender.
Tip in frozen berries, protein powder, yogurt, chia seeds, and honey.
Blend until smooth and creamy, adding a splash more coconut water if needed.
Pour into a glass and enjoy immediately, or chill for up to 24 hours in the fridge.
Naturopathic Benefits
Supports gut microbiome balance. Live-cultured yogurt provides beneficial bacteria that can help restore and maintain a healthy gut microbiome, especially when taken consistently alongside a whole-food diet.
Promotes healthy digestion and regularity. Chia seeds and berries contribute soluble and insoluble fibre, which support bowel regularity, help feed beneficial gut bacteria and may reduce constipation and bloating.
Provides balanced energy and blood sugar support. Vanilla protein powder and chia seeds add protein and healthy fats, helping slow the absorption of natural sugars from fruit and honey for more stable blood sugar and longer-lasting energy.
Hydrates and replenishes electrolytes. Coconut water offers natural electrolytes like potassium and magnesium, supporting hydration, nervous system function and post-exercise recovery without excess added sugars.
Rich in antioxidants for skin, immune and cardiovascular health. Mixed berries are packed with vitamin C and polyphenols that help protect cells from oxidative stress, support collagen production, cardiovascular health and immune function.
Gentle, accessible “food as medicine” option. Blending ingredients makes nutrients easier to consume for those with low appetite, busy schedules or mild digestive sensitivities, while still delivering fibre, protein and micronutrients in a single glass.
This recipe is perfect for those who struggle with:
gut microbiome imbalances
unstable energy levels
not getting enough fibre
chronic constipation
insulin resistance
type 2 diabetes
inflammatory conditions
autoimmune conditions
recovering after one or multiple courses of antibiotics
intestinal dysbiosis
leaky gut
IBS
SIBO
fatigue or low energy
post-exercise nutrition
eczema or dermatitis
skin health
coeliac disease or gluten sensitivity
Or those just looking to boost their nutrient intake and diversify their diet! This recipe is a supportive dietary addition and not a cure for any specific condition. It should be part of a holistic approach that may include other dietary changes, lifestyle modifications and/or medical treatment as recommended by a qualified healthcare professional.
