If you want to spice up your smoothies, you’ve come to the right place! Today, we’ll discuss polyphenols and look at how to incorporate them into delicious smoothies. 

Polyphenols are potent plant-based compounds that may reduce inflammation, improve gut health, and protect against chronic diseases (Source). 

What are Polyphenols?

Polyphenols are naturally occurring compounds in plant-based foods, such as fruits, vegetables, and nuts. They’ve been linked to numerous health benefits (search “polyphenols” in Google Scholar, and an endless number of articles will pop up).

In the context of gut health, polyphenols seem to: 

  • Reduce gut-related inflammation (Source) 
  • Act as a prebiotic for beneficial microbes living in the microbiome (Source)
  • Improve gut barrier integrity (Source)
  • Reduce the risk of colorectal cancer and IBD (Source) 

Incorporating polyphenols may not be a cure-all, but it’s a good start toward achieving optimal gut health. 

Where to Find Polyphenols

If a plant is colorful, it most likely contains a specific type of polyphenol. Say you eat a mix of sweet potato and purple – since they’re different colors, they contain different polyphenols! Purple potatoes are high in gallic acid, while sweet potatoes have chlorogenic acid (two polyphenols). The more variety of polyphenols you consume, the better. So there’s actually some truth to the old recommendation, “Eat the rainbow!” 

Before we jump into smoothie recipes, here’s a fun fact: coffee is the largest source of polyphenols in the American diet! Here’s an excuse to feel good about yourself today, coffee addicts!

Polyphenol Rich Smoothies

  1. Classic Mixed Berry Smoothie: Blend one cup of mixed berries, one cup of unsweetened almond milk, one scoop of protein powder of choice, one tbsp chia seeds, one handful of spinach, and one tsp of raw honey.
  2. Green Tea Smoothie: Blend one cup of brewed green tea, one cup of baby spinach, one banana, ½ avocado, ½ lemon, and one tsp raw honey.
  3. Beet and Berry Smoothie: Blend one small beetroot, one cup mixed berries, ½ cup unsweetened almond milk, one scoop protein powder of choice, and one tsp raw honey.
  4. Turmeric and Ginger Smoothie: Blend one cup unsweetened coconut milk, ½ banana, one tsp grated fresh ginger, one tsp turmeric, one scoop collagen peptides, and one tsp raw honey.
  5. Chocolate and Almond Smoothie: Blend one cup unsweetened almond milk, one tbsp raw cacao powder, one tbsp almond butter, one scoop protein powder of choice, and one tsp honey. Sprinkle shaved almonds on top!
  6. Matcha and Avocado Smoothie: Blend one cup unsweetened coconut milk, ½ avocado, ½ banana, one tsp matcha powder, one scoop plant-based protein powder, and one tsp honey.
  7. Blueberry and Kale Smoothie: Blend one cup of frozen blueberries, chopped kale, ½ cup unsweetened almond milk, one tbsp almond butter, and one tsp honey.
  8. Pineapple and Kale Smoothie: Blend one cup unsweetened coconut milk, ½ cup frozen pineapple, ½ cup frozen mango, one scoop protein powder of choice, and one tsp honey.
  9. Cherry and Spinach Smoothie: Blend one cup of frozen cherries, one cup of baby spinach, ½ cup of unsweetened almond milk, one scoop of protein powder of choice, and one tsp of honey. 
  10. Raspberry and Cauliflower Smoothie: Blend one cup of frozen raspberries, one cup of frozen cauliflower, ½ cup of unsweetened almond milk, one scoop of protein powder of choice, and one tsp honey.

We hope you had fun with these! If you make one, tag us in a picture of it on Instagram @igynutrition. Thanks, and see you next time!