Smoothie recipe to pimp your gut-brain health

Smoothie recipe to pimp your gut-brain health

Get down with this delicious science-backed smoothie recipe by our favourite neuroscientist and nutritionist, whose brain is as refined as his taste buds!

Serves 2 FREE FROM MEAT & DAIRY PERFECT TO KICK OFF MONDAY

Smoothies aren’t just for flavour, they can nourish your gut and feed your brain. So if you are looking to turbocharge your diet with wholesome natural ingredients, you have to try this recipe!

I designed it with your gut and brain health in mind, packed with nutrient-rich ingredients off trees and bushes, straight out of the ground and sources of prebiotics and probiotics.

Take it to the next level and pimp your smoothie for better sleep, a balanced mood, enhanced focus or calm. Step 2 includes options to help you achieve your full potential with optional Ayurvedic ingredients steeped in centuries of culture that are backed by reliable clinical studies on their health benefits for humans.

Disclaimer! This article is for informational purposes. Do not take if any of these supplements if you are on any medication or if you have a diagnosed condition unless you've checked with your GP first.

Step 1: plant power

When I say nutrient-rich, I mean it. There are vitamins, minerals, dietary fibre and probiotics - but that's not it. I've also included sources of phytochemicals. In the left column, you will find the ingredient and measurement, and in the right column, I've listed the reason why this ingredient has been selected.

Phytochemicals are biologically active compounds from plants that perform anti-inflammatory and anti-oxidant functions, support cardiovascular health, improve cognition as well as nourish your gut microbes.

Ingredient Why
200ml almond milk (unsweetened) mainly for taste
50 ml coconut kefir live probiotics
1 tbsp almond butter biotin, zinc, magnesium
1 small avocado vitamins E, K, B6; lutein, beta-carotene
6–8 raspberries polyphenols
1 tsp psyllium husks dietary fibre, low-gas
0.5 tsp raw cacao powder flavanols
0.25 tsp cinnamon polyphenols, balances blood sugar
0.25 tsp turmeric powder curcumin, prebiotics
0.25 inch ginger root gingerols

clear drinking glass full of orange liquid
Photo by Osha Key / Unsplash


Step 2: drop the mic with adaptogens

These ayurvedic ingredients are adaptogens which I love because they help the body naturally balance stresses to the nervous system. They have plenty of clinical backing and may even yield more health benefits as scientific understanding of their properties grows.

Disclaimer! Neither the author of the original piece or Atlas Biomed make any health claims on the effects of these food supplements. The scientific literature describing their effects in humans and the links to the studies are available on Examine.com. If you are going to invest in food supplements, choose organic products with no fillers or additives.

Ingredient Why
BACOPA MONNIERI 1 capsule (300–500 mg)
improves cognition
reduces anxiety
CENTELLA ASIATICA 1 capsule (250–500 mg)
(Gotu Kola) improves cognition
supports wound healing
ASHWAGANDHA 1 capsule (500 mg)
stress adaptation, brain protection
reduces anxiety, enhances athletic performance

Do you want to learn more about how adaptogens work or the specific properties of these ingredients? You can read more about it here.

Miguel Toribio-Mateas
Miguel Toribio-Mateas Neuroscientist, nutritionist

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