Healthy Recipes Drinks This Green Wellness Shot Is Packed with Gut-Healthy Prebiotics 5.0 (3) 3 Reviews This wellness shot recipe for the gut sets the stage for a healthy microbiome with plenty of prebiotic foods like kiwis, apples and spinach. This naturally sweet and well-balanced shot can keep in the fridge for up to one week to reinvigorate your gut anytime you need it. By Amanda Holstein Amanda Holstein Amanda Holstein fell in love with baking at the age of 6, and has continued to grow her passion through culinary school and working in bakeries. For more than 10 years, she worked at multiple well-known restaurants and bakeries in the Orlando, Florida, area, preparing delicious scratch-made desserts and assisting with dinner events, before becoming a test kitchen assistant at Dotdash Meredith. EatingWell's Editorial Guidelines Published on October 7, 2024 Tested by Jasmine Smith Tested by Jasmine Smith Jasmine Smith has a blends of academic training in Culinary Nutrition and Food Science with hands-on experience while working in restaurants and volunteering at food-driven events. Jasmine continues to share her knowledge on wholesome eating with approachable cooking skills she acquired while working in the restaurant industry. Meet the EatingWell Test Kitchen Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Photo: Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Active Time: 15 mins Total Time: 15 mins Servings: 4 Nutrition Profile: No Added Sugar Anti-Inflammatory Sesame-Free Nut-Free Dairy-Free Soy-Free High-Fiber Healthy Cholesterol Vegan Vegetarian Egg-Free Gluten-Free Gut Healthy Jump to Nutrition Facts Jump to recipe If you’re looking for a quick and easy way to give your gut health a boost, you can make your own Green Wellness Shot. It tastes delicious, and it’s full of prebiotics and beneficial vitamins. The mix of fruits and veggies in this shot are packed full of fiber, which helps keep your digestive system healthy. All of that fiber ferments in your gut to feed your gut bacteria and eventually produce postbiotics—which can help lower inflammation. Read on for our expert tips, including the best time to take a wellness shot. Tips from the EatingWell Test Kitchen These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! You can add some parsley for a little extra green and nutrients.Swap in any blendable fruits to change up the flavor, like peaches, apricots, cantaloupe and strawberries. Nutrition Notes Kiwi is a powerhouse for digestive-health benefits. Regular consumption of kiwi can help with relief from both upper gastrointestinal symptoms of discomfort or reflux, and lower GI discomfort associated with constipation. Pineapple contains an enzyme called bromelain, which can aid in digestion. It also contains a large amount of water, which is helpful for alleviating digestive issues when increasing fiber in your diet. Mango contains fiber that gut bacteria love to eat to stay healthy, and feeding the good bacteria in your gut helps to maintain a healthy microbiome. Chia seeds are an important source of omega-3 fatty acids and a rich source of fiber, both of which can help the gut-brain axis—a communication network between the gut and aspects of the brain, which can impact mood, cognition and mental health. Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Cook Mode (Keep screen awake) Ingredients 2 medium kiwis, peeled and chopped (about ⅔ cup) 1 cup coarsely chopped unpeeled Granny Smith apple 1 cup chopped fresh spinach 1 cup chopped fresh pineapple 1 cup coconut water ½ cup chopped mango ¼ cup lemon juice ¼ cup pressed celery juice 1 tablespoon chia seeds 2 teaspoons grated fresh ginger Directions Combine kiwis, apple, 1 cup each spinach, pineapple and coconut water, ½ cup mango, ¼ cup each lemon juice and celery juice, 1 tablespoon chia seeds and 2 teaspoons ginger in a high-speed blender; process until smooth, about 1 minute. (Alternatively, process in a regular blender until smooth, about 3 minutes.) Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman Divide the mixture among 4 (6-ounce) bottles. Cover and refrigerate the shots until chilled, about 15 minutes. Frequently Asked Questions How long will this keep in the fridge? The juice will last for up to a week if refrigerated in an airtight container. The ingredients will separate, so give it a good shake before drinking. What’s the best time to take a wellness shot? Your gut bacteria don’t mind when they are fed; however, it might be best to drink it in the morning or early afternoon. This drink may help stimulate digestion and increase gut motility, so this will give your body a chance to take advantage of the benefits throughout the day. What else can I do with chia seeds? You can use up your chia seeds in so many ways, including sprinkling them on salads or yogurt, adding them to overnight oatmeal and dips, as well as making your own energy bites and protein bars, jam, pudding, homemade muffins and bread. EatingWell.com, October 2024 Rate It Print Nutrition Facts (per serving) 150 Calories 2g Fat 34g Carbs 3g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 6 ounces Calories 150 % Daily Value * Total Carbohydrate 34g 13% Dietary Fiber 6g 23% Total Sugars 23g Protein 3g 6% Total Fat 2g 2% Saturated Fat 0g 1% Cholesterol 0mg 0% Vitamin A 54µg Vitamin C 101mg 113% Vitamin D 0µg Vitamin E 1mg 9% Folate 62µg Vitamin K 64µg Sodium 81mg 4% Calcium 79mg 6% Iron 1mg 7% Magnesium 60mg 14% Potassium 641mg 14% Zinc 1mg 5% Vitamin B12 0µg Omega 3 1g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Additional reporting by Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt, Ph.D., RDN, CSCS Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines