Coconut + Lime Smoothie
Digestive Rebuilding Smoothie for Carbohydrate Dominant Types
A Simple Smoothie for the Carbohydrate Intolerant
This smoothie is perfect for those craving a tropical getaway–probably most of us! Transport to the island of choice with homemade coconut cream (from fresh cracked Thai coconuts), papaya, pineapple, and lime. For optimum nutrient density, chia seeds and turnip greens round out this carb type smoothie. Like any reputable source would do, we tested 3 variations and experienced no bloating, gas, or discomfort (this is after drinking three Vitamix pitchers’ worth!).
This is perfect if you need support digesting carbohydrates because it has plenty of enzyme-rich and bitter food sources from papaya, pineapple, limes, turnip greens, and chia seeds.
The Trouble with Carbohydrate Digestion
If you have trouble digesting carbohydrates then you are most likely dealing with excessive gas, bloating, bacterial overgrowth, and mucous membrane conditions like Leaky Gut. You may lack the amylase enzymes from your salivary glands and pancreas needed to turn the carbohydrates in your food into simple sugars.
A Simple Place to Start
We love using smoothies as a digestive rebuilding tool because you can pack them with nutrient-dense greens without sacrificing delicious taste.
The key to making these smoothies work for your carbohydrate digestive type is to fill your blender strategically. Strategic smoothie making, you wonder? This just means each ingredient in the recipes below was thoroughly researched and thoughtfully incorporated, bearing in mind your specific digestive symptoms like bloating, cramping, and smelly gas. We got dirty in our kitchens doing the testing so the only thing on your list will be the ingredients in the recipe below!
Our favorite variation of this smoothie has a base of homemade coconut cream which you can make from one Young Thai Coconut.
Quiet bacterial overgrowth in your gut with turnip greens, known to have antifungal, anticancer, and antibacterial properties. Pair these greens with enzyme-rich fruits (i.e. papaya and pineapple) to break down the complex carbs and ease stress on your digestive system.3,4,7,8,9
Turnip greens have a mild flavor and light color so you might be surprised to learn they’re the most nutrient-dense greens you could choose for your smoothie blending. Pairing these complex carbs with an enzyme-rich fruit like papaya or pineapple is one of the nicest things you could do for your troubled tract. These fruits contain proteolytic digestive enzymes, meaning they’re really great at breaking down protein-rich greens, easing the strain on your system.
Chia Seeds are all the rage, especially when it comes to digestive health. If you’re not already building green smoothies with this fiber-rich superfood, this is a perfect place to start. Tossing in a tablespoon of chia seeds to your smoothie is one of the most functional ways to kickstart the healing of your gut. When chia is combined with liquid, the seeds expand and act like sticky little sponges that grab onto surrounding foods, helping to cleanse the bowel on the way down. They also help us feel full, longer.1,2,5
How you drink your smoothie can impact your digestive health just as much as what you drink in your smoothie. Sip slowly and try your best to mimic chewing before swallowing. This will wake up your carb-digesting (amylase) enzymes located in the salivary glands. The chia seeds and okra are great add-ins that will thicken the texture of your smoothie, reminding you to chew.
We were pleasantly surprised by how easy it was to slice open the young coconut. The difference in the taste of fresh vs. bottled is significant so try it at least once!
What the Hay is a Young Thai Coconut?
You can find organic, young, and green coconuts in most Asian markets and health stores. Cutting into a Young Thai Coconut not only provides you with a feeling of empowerment, but it offers a higher nutritional value than a conventional heat treated coconut water (found in bottles or cans at most grocery stores).6 Plus, you can scoop out the coconut meat and throw it into your smoothie for a boost of healthy fats (MCTs).
You’ve probably seen Harmless Harvest at Target or Whole Foods! Sometimes it turns pink due to the antioxidants interacting with light.
Cracking open a green coconut not your jam? You can achieve a similar taste and nutritional quality by choosing a raw or minimally processed coconut water. If you are picking up bottled coconut water, look for organic brands that source from young green coconuts and avoid preservatives.
This is smoothie will knock your socks off because it takes terrific and won’t bloat you into the next size of jeans. It contains the right mix of fruits, veggies, and know-how to start your journey into “eat-whatever-the-heck-I-want” land.
You may benefit from a one-on-one consultation or lab testing to better understand what is happening under your hood. We invite you to use this free Digestive Assessment to better understand the rebuilding steps you can take right now. If you are sharing your results with your Healthcare Practitioner, remember to type in their 6-digit Practitioner Code. It is recommended you consult with a functional digestion specialist for a personalized supplement & herbal plan if your digestive symptoms do not subside with just a change in diet and lifestyle.
Track how well your digestive plan is working using the Progress Survey.
1) Martínez-Cruz O, Paredes-López O. Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid chromatography. J Chromatogr A. 2014 Jun 13;1346:43-8.
2) Vuksan V, Jenkins AL, Dias AG, Lee AS, Jovanovski E, Rogovik AL, Hanna A. Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.). Eur J Clin Nutr. 2010 Apr;64(4):436-8.
3) Vuksan V, Whitham D, Sievenpiper JL, Jenkins AL, Rogovik AL, Bazinet RP, Vidgen E, Hanna A. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care. 2007 Nov;30(11):2804-10.
4)Banerjee S, Wang Z, Kong D, et al. 3,3′-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 3,3′-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 2009.
5) Bhattacharya A, Tang L, Li Y, et al. Inhibition of bladder cancer development by allyl isothiocyanate. Carcinogenesis. 2010 Feb;31(2):281-6. 2010.
6) Kahlon TS, Chapman MH, and Smith GE. In vitro binding of bile acids by okra, beets, asparagus, eggplant, turnips, green beans, carrots, and cauliflower. Food Chemistry, Volume 103, Issue 2, 2007, Pages 676-680.
7) Tordoff MG and Sandell MA. Vegetable Bitterness is Related to Calcium Content. Appetite. 2009 Apr; 52(2): 498—504.
8) Mandel, Abigail L., and Paul A. S. Breslin. “High Endogenous Salivary Amylase Activity Is Associated with Improved Glycemic Homeostasis Following Starch Ingestion in Adults.” The Journal of Nutrition 142.5 (2012): 853–858. PMC.