Gut Health Scientist Shares Tips for Balanced Smoothies

Dietitian Megan Rossi shares her simple rule for creating balanced smoothies, emphasizing the importance of fiber and vegetable inclusion.

For smoothie enthusiasts, crafting the perfect blend isn’t just about taste; it’s also about nutrition. However, those who whip up smoothies based on what’s available can sometimes find themselves in a predicament. One day, your blender is filled with an array of colorful fruits, resulting in a sugar overload reminiscent of a Frappuccino. The next day, you might toss in kale, spinach, and celery, creating a concoction that tastes more like dirt than a delightful drink.

Megan Rossi, a gut health scientist and dietitian who regularly enjoys smoothies, has developed a straightforward guideline that simplifies the process of making balanced smoothies: add two vegetables for every type of fruit. “Instead of it being too fruit-focused, I make it balanced with the veg,” Rossi, who is also a postdoctoral research fellow at King’s College London, explained.

Rossi typically indulges in a smoothie in the afternoon, utilizing it as both a snack and a quick means to incorporate an additional 10 grams of fiber into her daily intake. Aim for a total of 50 grams of fiber per day, as research indicates that a fiber-rich diet can lower the risk of serious health issues including type 2 diabetes, colon cancer, and cardiovascular diseases.

As Rossi notes, “Fiber is beneficial because it doesn’t feed the human part of us. It feeds the bacterial part of us. And when the bacteria eat the fiber, they produce all these amazing chemicals which help things like our mental health, keep our gut lining strong, regulate our appetite, our hormone balance.”

In her daily blends, she frequently opts for frozen produce, often adding cauliflower for a creamy texture along with berries, kale, mango, or pineapple. Each smoothie also features fresh cucumber and carrot, alongside yogurt or kefir, both of which are excellent sources of protein.