When it comes to digestion, sometimes it's hard to find the proper balance. Here's a quick and easy smoothie that you can make if things are feeling a little off. This smoothie will help if you've been feeling constipated; however, it is also a good daily smoothie to keep things ~regular~. Additionally, this smoothie is good for balancing your blood sugar because of the flaxseeds. So, if you've been noticing yourself crashing after meal, give this a try. All you need is:
-1/2 cup Kefir
-1-2 tbsp Flaxseed Meal
-1 cup of frozen berries
-1 tsp-1tbsp chopped ginger
You may be wondering why this is such a mythic smoothie. Well, the proof is in the pudding (no pun intended). Firstly, Kefir is an excellent drink to incorporate into your diet. Kefir is a fermented milk drink that is full of nutrients and probiotics. The drink finds its origin in parts of Eastern Europe and Southwest Asia. Its name is derived from the Turkish word keyif which means "feeling good," specifically, after eating. In a cup of low-fat Kefir, there's 110 calories, 11 grams of protein, 2g of fat, 12g of carbohydrates, and 390 milligrams of calcium (30% of the recommended daily value). The high level of calcium in Kefir benefits bone health and can aid in protecting against the risk of osteoporosis. Additionally, Kefir is considered a more powerful probiotic than yogurt and it is said to contain up to 61 strains of bacteria and yeast. These microorganisms aid digestion, manage weight, and benefit mental health. One of the probiotics in kefir, Lactobacillus kefiri, has been shown to have antibacterial properties against salmonella, H. pylori, and E. coli. If you are worried about Kefir because it is a milk product, fear not! Kefir is low in lactose because of its fermented nature. The lactose in milk was turned into lactic acid in kefir which is a lot easier to digest. The lactic acid is also why kefir has a sour taste. The next exciting ingredient in this smoothie is flaxseed meal (you can also grind your own flaxseeds, if you choose). Flaxseeds are a good source of protein, fiber, and omega-3 fatty acids. One tablespoon of flaxseeds has 1.9 grams of fiber, 1,597mg of omega-3 fatty acids, and 1.3 grams of protein. The fiber in flaxseeds is both soluble and insoluble. Soluble fiber slows digestion rate down and helps regulate blood sugar. Insoluble fiber allows more water to bind to stools which increases bulk, thereby softening them. Flaxseeds are a good source of Lignans, which have been shown to reduce cancer risk. Also, flax seeds have been shown to help lower cholesterol, lower blood pressure, and regulate blood sugar. Berries are a good choice of fruit for this smoothie because they have a low glycemic index score. The glycemic index is a scoring method that categorizes carbohydrate containing food according to how quickly they spike blood sugar. Foods with a low score won't spike blood sugar as quickly as foods with a high score. In general, fruit has lower scores because it is high in fiber. Berries, in particular, are a good choice. Berries are high in fiber and many of them contain high concentrations of anthocyanins, which slow digestion by inhibiting certain digestive enzymes. The last ingredient in this smoothie is ginger. It's added here because of its warming properties. The ginger will help offset the cold nature of the frozen blueberries.