Gut-Friendly Smoothies That Won’t Cause Heartburn
Smoothies can feel like the ultimate health food until the wrong combination leaves you with burning reflux. The secret is skipping acidic fruits (like citrus, pineapple, and berries) and instead blending soothing, alkaline ingredients that are both nourishing and gentle on digestion.
Here are three FLORA-approved smoothie recipes that deliver protein, fiber, and flavor…Without the heartburn!
🍑 Peaches & Cream Smoothie
This Peaches & Cream Smoothie is not only delicious but also gentle on the digestive system, making it a great option for those with acid reflux. With a pH around 3.5 - 4.0, peaches can be slightly acidic, but the almond milk and banana help neutralize that acidity, creating a more soothing blend. Packed with protein to keep you satisfied and low in fat to avoid triggering reflux, it’s the perfect breakfast or post-workout snack.
Ingredients:
1/2 cup peaches (frozen or ripe)
1/3 cup low-fat Greek yogurt (plain, unflavored) or coconut yogurt
1/2 frozen banana
1/2 cup unsweetened almond milk (or other reflux-friendly milk alternative)
1 tbsp hemp hearts
1 scoop unflavored or vanilla protein powder
1/4 tsp pure vanilla extract
2–3 ice cubes (optional, for thicker consistency)
Steps:
1. If using fresh peaches, peel and slice them. (No need to thaw frozen peaches.)
2. Add peaches, yogurt, banana, almond milk, hemp hearts, protein powder, and vanilla extract to a blender.
3. Blend until smooth and creamy. For a thicker consistency, add ice cubes and blend again.
4. Pour into a glass and enjoy immediately.
🥬 Gut-Healthy Greens Smoothie
This smoothie is a green powerhouse that’s gentle on the stomach. It’s packed with fiber, plant protein, and healthy fats to keep you full and energized
Ingredients (1 serving):
1/2 frozen banana
1/2 cup Greek yogurt or non-dairy alternative (add vanilla protein powder if using non-dairy yogurt)
1/3 cup frozen zucchini (peeled, chopped, frozen ahead)
1/3 cup papaya or cantaloupe
1/2 tbsp hemp hearts
1/2 tbsp chia seeds
1 tsp maple syrup or 1 date (optional, for sweetness)
1/2 cup unsweetened nut milk or other milk of choice
Steps:
1. Combine all ingredients in a blender and blend until well combined.
2. Top with hemp hearts for extra crunch and nutrition.
🍌 Vanilla Tahini Protein Smoothie
A creamy, satisfying smoothie with healthy fats, protein, and subtle sweetness. Perfect for any time of day!
Ingredients (1 serving):
1 cup Greek yogurt (or non-dairy yogurt + 1 scoop collagen or vanilla protein powder)
1 tbsp hemp hearts
1 tbsp tahini
1 small banana
Dash of cinnamon (optional)
1/3 cup unsweetened almond milk or any milk
1 tsp maple syrup (optional)
Steps:
1. Blend all ingredients until smooth.
2. Top with granola for an added crunch, if desired.
✨ Ready to personalize your gut-friendly journey? Download the FLORA app for step-by-step support, expert guidance with Reflux Relief Modules, and hundreds of reflux-safe recipes designed to help you heal and thrive
