How To Create A Gut-Healthy and Balanced Breakfast Smoothie

Do you want to start your day healthy, nourished, and energized? If your answer is yes, smoothies are a great way to get you going on the right foot while getting a healthy dose of nutrients in and keeping you full.

I’m talking about homemade smoothies here. Not store-bought, as those are often sugar-loaded. It’s the added sugars in store-bought juices that are super sneaky; you won’t be able to spot them on an ingredient list labeled ‘added sugars.’ These added sugars often end in -tol, -ose, -ride and show up as syrups, nectars, and juices.

A sugar-loaded store-bought smoothie in the morning can set your day up for a hormone roller coaster which is the exact opposite of what we are trying to achieve. Why does this reap so much havoc on your hormones? Sugars will immediately get digested and absorbed, causing a spike in your blood sugar followed by a crash later on. And when you crash in energy, what is the first thing you will do to get those levels up? Most likely, opt for a food high in sugar to get your energy levels back up quickly! Sugar also raises inflammation (stress in the body) and boosts dopamine, your pleasure hormone. The dopamine may have you thinking you want and need more of it and increases triglycerides, a fat found in your blood. So, where was I? Oh yes, homemade smoothies. 

When working towards better hormone health, the secret from a nutritionist-approved smoothie is the right balance of nutrients. Today I’ll be sharing my 5-factor foundation for a perfectly built breakfast smoothie!

  • Proteins
  • Fibers
  • Fats
  • Greens
  • Flavors


Proteins are the building blocks of life. Our cells, skin, bones, muscles, hair, nails, and cartilage are made out of proteins. Even our enzymes and hormones in our bodies are also proteins. Yes, hormones are made out of proteins too! You can use different protein sources in your smoothie, from yogurt and egg whites to protein powders. Adding this in will keep you feeling nourished and sustained till lunchtime!


Blending your ingredients, unlike juicing, combines all ingredients and keeps all fibers found in vegetables and fruits in your smoothie. Fiber plays a significant role in digestive health. It helps slow digestion, keeps you fuller for longer, and helps feed your healthy gut bacteria. The sustained energy release keeps your blood sugar balanced, so we don’t get that crash we talked about earlier. 


Monounsaturated fats and omega-3 fatty acids give you energy, help balance blood sugar, and keep you full! Avocado, chia, hemp, and flax seeds are beautiful, healthy sources of fat and fiber. Switch them up and play around!


It’s the most commonly missing food in our diets these days! Incorporate dark leafy greens such as kale, arugula, or spinach, and get those greens in! Greens are essential to establishing a healthy body and immune system and help strengthen the blood and respiratory system. Greens are a natural source of fiber too.


To make your smoothie extra delicious and tweak it to your taste buds, I suggest adding whole food powders, spices, and essential oils. I love cacao and cinnamon with my banana-based smoothies. I add lemon oil to my Simply Glorious Green Smoothie too. Want to learn more about essential oils? Check out my natural remedies page here!

Get started with these delicious smoothie recipes!

Need help? Try these delicious smoothie recipes which will keep you satisfied till lunch!