Southern Blueberry Okra Smoothie

Digestive Rebuilding Smoothie for Carbohydrate Dominant Types

A Southern Smoothie that Soothes

When carbohydrates do not fully digest, things get pretty embarrassing. Large amounts of gas, bloating, irritable bowel symptoms, fatigue, and inflammation all seem to come out of the woodwork. Is this because of gluten, or is there something even simpler happening to you? Turns out that yes, some individuals are sensitive to gluten, but even more likely is the carbohydrates in your food are fermenting. The by-product of fermentation is gas. The sugar (carbohydrates) in a single can of coke can produce over a gallon of intestinal gas!

We packed a ton of enzymatically rich fruits and vegetables to not only help digest the food in the smoothie but rebuild the mucous membrane’s ability to break down and take-in nutrients from the food you eat.

The Trouble with Undigested Carbohydrates

If you have trouble digesting carbohydrates than you are most likely dealing with excessive gas, bloating, bacterial overgrowth, and mucous membrane conditions like Leaky Gut. You may lack the amylase enzymes from your salivary glands and pancreas needed to turn the carbohydrates in your food into simple sugars.

A Simple Place to Start

We love using smoothies as a digestive rebuilding tool because you can pack them with nutrient-dense greens without sacrificing delicious taste. This recipe highlights some slimy fruits, seeds, and veggies known for their ability to protect the fragile stomach lining. Great for those with inflamed intestines and leaky guts.


Southern Blueberry Okra Smoothie

“For those with carbohydrate digestion issues.”

Yield: 2 Smoothies


This smoothie is the perfect blend of creamy, tart, and sweet. Kefir, blueberries, pineapple, and honey round out this smoothie for a unique and delectable tasting experience. Pairs nicely with Gastrex, Enzycore, and Digest Forte.


  • 8 oz plain kefir (can dilute with water)
  • ½ cup frozen wild blueberries
  • ½ cup pineapple or 1 cup papaya
  • 2 cups chopped Turnip Greens
  • 2 okra pods
  • 1 tsp raw honey
  • 1 TBSP chia seeds (soaked)

Special Notes

  • If using fresh fruit instead of frozen, you can add a handful of ice for a colder smoothie.
  • Chia seeds can absorb up to 15 times their weight in water. To avoid big bloat, we want the seeds to expand before they reach the stomach, so while you prep the greens and fruit, soak the chia seeds in the coconut water for a minimum of 10 minutes. You can also try soaking your chia seeds overnight in the base liquid so it’s ready next time you go to make your smoothie.

Okra, Great for the Gut!

You’ve probably munched on fried okra before, but have you ever thought to throw it into your blender? Do not be alarmed! There is a good reason why we built a smoothie around the key ingredient, okra, for individuals with difficulty fully digesting carbohydrates.

Okra is a Southern delicacy with amazing health benefits. If you’ve never cooked with it before, it is gooey and full of beneficial mucus. Okra can benefit the carbohydrate digestive type by helping to protect your intestinal lining from harmful bacteria like ulcer and cancer-causing H. Pylori.

We taste tested multiple variations to nail down the perfect blend of creamy, tart, and sweet. Kefir, blueberries, pineapple, and honey round out this smoothie for a unique and delectable tasting experience.

Okra can seem like one of those obscure foods you’re not really sure what to do with. Obviously, it can be fried, but then we can’t really call it a health-promoting food. Enter in digestive rebuilding smoothie to disguise okra.

Not everyone loves okra but with only two pods, it’s hard to taste. Even with just 2 pods, you’ll feel the protective gooeyness of this marvelous veggie. Its mucilaginous texture gives the smoothie a milkshake-like texture that’s smooth all the way down. The big takeaway here: okra acts as a coating or shield on the intestinal and stomach linings, helping to get things moving while reducing inflammation.

The honey and blueberry give a naturally sweet flavor that helps to cover-up two healthy handfuls of turnip greens. Sweeten to your discretion with fresh pineapple or papaya (less sweet). 

Turnip Greens

Quiet bacterial overgrowth in your gut with turnip greens which are known to have antifungal, anticancer, and antibacterial properties. Pair these greens with enzyme-rich fruits (i.e. papaya and pineapple) to break down the complex carbs and ease stress on your digestive system.

Turnip greens have a mild flavor and light color so you might be surprised to learn they’re the most nutrient-dense greens you could choose for your smoothie blending. 

Kefir: Tons of Protein, Light on Lactose (Carbohydrates)

This smoothie can be enjoyed with or without kefir to provide a soothing and nutrient-rich meal. We preferred the taste of the coconut cream version, but if you like the sour taste of kefir, go for it! If smoothie functionality is of greater importance, you’ll want to choose kefir over coconut cream. The beautiful thing about kefir is that the lactose content is almost negligent. Lactose is a milk sugar found in dairy products that can trigger adverse reactions in some individuals.

Raw kefir is more potent (with probiotics) than store bought or pasteurized kefir. If you choose to make it at home, you’ll be feeding your gut with more digestive enzymes and naturally occurring bacteria. Kefir can be an acquired taste. It is a tad sour so if you want to reap the benefits while still enjoying the taste of your smoothie, use less kefir and more ice water. If you want to keep your smoothie dairy-free, some health food markets offer cashew or coconut milk kefir options. 

If a coconut cream base is preferred, read our tips for making your own here.

The Protein-Eating Enzymes of Papaya and Pineapple

Pairing turnip greens (complex carbs) with an enzyme-rich fruit is one of the nicest things you could do for your troubled tract. Papaya and pineapple contain proteolytic digestive enzymes, meaning they’re really great at breaking down protein-rich greens, easing the strain on your system.1,2

Papain (from papaya) and bromelain (from pineapple) are used as tenderizers for tough cuts of meat. Many Brazilian Steakhouses will use this trick to transform a cheaper and tougher cut of meat into one that is more tender; This practice is very common all over South America. These same enzymes are used in many different supplements including Multizyme by Standard Process. If you have protein digestion problems, eating protein-heavy foods with a small side of papaya or pineapple can help.

In Conclusion

Okra is the star ingredient because of the research surrounding the impact on the intestinal wall. As we say about mucous, “Fake it till you make it” in order to protect against stealth pathogens and refresh the membrane with nourishment.3

1) Pavan, Rajendra et al. “Properties and Therapeutic Application of Bromelain: A Review.” Biotechnology Research International 2012 (2012): 976203. PMC. Web. 16 Apr. 2018.
2) Jain N, Jain R, et al. 2012. A review on: Abelmoschus escelentus. Pharmacia. 1:84-89.
3) Emeje M, Isimi C, et al. 2011. Extraction and Physicochemical Characterization of a New Polysaccharide Obtained from the Fresh Fruits of Abelmoschus Esculentus. Iran J Pharm Res. 10(2):237–246.

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