Triple Berry Digestive

The Triple Berry Digestive Smoothie is a therapeutic blend designed to support optimal digestive function while delighting the taste buds with a harmonious berry medley.
This carefully crafted smoothie combines three complementary berries with specific digestive aids—ginger, mint, fennel, and honey—creating a delicious beverage that helps soothe and regulate the digestive system.
Perfect for those experiencing occasional digestive discomfort or anyone seeking to maintain gut health naturally, this smoothie delivers powerful plant compounds in a form that's gentle on the system and pleasant to consume.
Whether you're looking to calm an upset stomach, reduce bloating, or simply support your overall digestive wellness, the Triple Berry Digestive offers a natural, whole-food approach to gut health that's as effective as it is enjoyable.


- Contains natural digestive enzymes from berries and honey to aid food breakdown
- Rich in both soluble and insoluble fiber for optimal digestive transit
- Provides anti-inflammatory compounds that soothe the digestive tract
- Offers carminative herbs that reduce gas and bloating
- Supports balanced gut microbiome with prebiotic fiber


1/2 cup strawberries
1/2 cup blueberries
1/2 cup blackberries
1 inch fresh ginger, peeled and sliced
10 fresh mint leaves
1/2 teaspoon fennel seeds
1 tablespoon raw honey
1/2 cup plain Greek yogurt
1/2 cup coconut water
1/2 cup ice cubes (optional)
Berry and mint leaf for garnish (optional)


Strawberries: Rich in digestive enzymes that help break down food. Contain ellagic acid with anti-inflammatory benefits for the digestive tract. Provide vitamin C that supports the health of the intestinal barrier. Their fiber feeds beneficial gut bacteria.
Blueberries: Packed with anthocyanins that reduce inflammation throughout the digestive system. Offer both soluble and insoluble fiber to promote regularity. Contain compounds that may help prevent adhesion of certain bacteria to gut tissues. Support healthy gut microbiome diversity.
Blackberries: High in fiber that helps prevent constipation and supports regular elimination. Contain tannins that may have mild astringent properties beneficial for diarrhea. Rich in vitamin K important for gut healing. Their seeds provide gentle internal scrubbing action.
Ginger: Stimulates digestive enzymes and bile production for better digestion. Reduces nausea, gas, and bloating through its bioactive compounds including gingerols. Has anti-inflammatory effects that can soothe irritated intestinal tissues. Promotes faster gastric emptying to prevent fullness and indigestion.
Mint: Relaxes the muscles of the digestive tract, reducing spasms and cramping. Contains menthol that can help relieve IBS symptoms. Stimulates bile flow for better fat digestion. Offers antimicrobial properties that may help balance gut flora.
Fennel Seeds: Contain anethole, which has antispasmodic properties for the digestive tract. Help reduce gas and bloating due to their carminative effects. Support the production of digestive enzymes. Offer mild laxative properties for gentle relief of constipation.
Raw Honey: Contains natural enzymes that aid digestion. Offers prebiotic oligosaccharides that feed beneficial gut bacteria. Has antimicrobial properties that can help with certain gut infections. Soothes the digestive tract with its coating action.
Greek Yogurt: Provides beneficial probiotics for a healthy gut microbiome. Contains easily digestible protein that doesn't strain the digestive system. Offers calcium that helps maintain proper gut function. The cultured nature helps pre-digest lactose for easier processing.
Coconut Water: Provides electrolytes that support proper fluid balance in the digestive tract. Contains potassium that helps regulate muscle contractions in the digestive system. Offers a mild, easily digestible liquid base that doesn't stress the stomach. Provides natural enzymes that assist with digestion.


Calories: Approximately 245
Protein: 10g
Carbohydrates: 45g
Fiber: 10g
Fat: 3g
Key vitamins and minerals: Vitamin C, vitamin K, potassium, manganese, calcium
Antioxidants: Anthocyanins, ellagic acid, gingerols, menthol compounds


- Blender
- Measuring cups and spoons
- Cutting board and knife
- Vegetable peeler (for ginger)
- Serving glass


1. If using fresh berries, wash them thoroughly. If using frozen, no preparation is needed.
2. Peel and slice the fresh ginger.
3. If using whole fennel seeds, crush them lightly using the back of a spoon to release their oils.
4. Wash the mint leaves and pat dry.
5. Add coconut water and Greek yogurt to the blender first to help the blades move efficiently.
6. Add the three types of berries, ginger, mint leaves, crushed fennel seeds, and honey.
7. Add ice if using fresh berries or if you prefer a colder smoothie.
8. Blend on low speed initially to incorporate ingredients, then increase to high speed.
9. Blend until smooth and creamy, about 45-60 seconds. The fennel seeds should be well processed but may leave tiny specks, which is normal.
10. If the consistency is too thick, add more coconut water, one tablespoon at a time.
11. Taste and adjust sweetness with more honey if needed, especially if using tart berries.
12. Pour into a glass and optionally garnish with a berry and mint leaf.

Total preparation time: 10 minutes


- Serve chilled but not ice-cold for best digestive benefits
- Consume slowly, taking small sips to maximize digestive enzyme contact
- For acute digestive discomfort, serve at room temperature
- Pair with a simple rice cracker or plain toast if a light solid food is needed


- Best consumed immediately after preparation for maximum enzyme activity
- Can be stored in an airtight container in the refrigerator for up to 24 hours
- Separation is normal; shake or stir well before drinking
- Freezing is not recommended as it may affect the probiotic content and enzyme activity


Extra probiotic boost: Add 1 tablespoon of kefir or 1 teaspoon of probiotic powder
Fiber enhancement: Add 1 tablespoon of ground flaxseed or chia seeds
Dairy-free version: Substitute coconut yogurt for Greek yogurt
Severe nausea focus: Double the ginger and add 1/4 teaspoon of dried peppermint
Anti-inflammatory emphasis: Add 1/4 teaspoon turmeric with a pinch of black pepper
Low-FODMAP adjustment: Use only blueberries, limit honey to 1 teaspoon, and use lactose-free yogurt


- Ideal as a gentle morning starter to wake up the digestive system
- Excellent 30 minutes before meals to prime digestive enzymes
- Perfect as a between-meal digestive soother for occasional bloating or discomfort
- Beneficial after a heavy meal to aid digestion
- Great during recovery from digestive upsets when solid foods are challenging


Improved digestion: The combination of digestive enzymes from berries, ginger, and honey helps break down carbohydrates, proteins, and fats more efficiently, potentially reducing fullness, gas, and bloating after meals. The varied enzymes work at different points in the digestive process for comprehensive support.
Reduced inflammation: The anthocyanins in berries, gingerols in ginger, and menthol compounds in mint all have anti-inflammatory properties that may help soothe irritated tissues throughout the digestive tract, potentially helping conditions like gastritis, colitis, and general gut irritation.
Enhanced gut microbiome: The fiber from berries serves as prebiotic fuel for beneficial bacteria, while the probiotics in Greek yogurt introduce live beneficial cultures directly. This synbiotic approach helps create a more balanced and diverse gut microbiome associated with better overall health.
Gas and bloating relief: The carminative herbs—mint, fennel, and ginger—help relax the digestive tract and reduce gas production. Fennel particularly has been used traditionally to reduce gas and bloating by both preventing excessive gas formation and helping eliminate existing gas.
Regulated transit time: The combination of soluble and insoluble fiber from berries helps achieve the ideal balance of not too fast, not too slow digestive transit. Soluble fiber adds bulk and moisture, while insoluble fiber helps keep things moving through the intestinal tract.
Nausea reduction: Ginger has well-documented anti-nausea properties, while mint can help reduce the sensation of nausea through its cooling effects. Together they make this smoothie particularly helpful for mild morning sickness, motion sickness, or general queasy feelings.


- Those with GERD (acid reflux) should reduce or omit mint, which can relax the esophageal sphincter
- Individuals with gallstones should consult their healthcare provider about fennel consumption
- People with diabetes should account for the natural sugars in this smoothie
- Those allergic to strawberries or other berries should substitute with tolerated fruits
- Very sensitive digestive systems may need to start with half the recommended ginger amount


- If using frozen berries, let them thaw slightly for 5 minutes to preserve more enzyme activity
- The smoothie tastes best when the ginger is fresh and juicy; avoid old, fibrous ginger roots
- For maximum digestive benefits, choose raw, unfiltered honey with visible enzymes
- Lightly crushing the fennel seeds just before blending releases more of their volatile oils
- For sensitive stomachs, removing berry seeds by straining creates a gentler but less fiber-rich version


Spring Version: Add 1/4 cup of fresh strawberries when they first come into season, along with 1 teaspoon of fresh lemon juice and a few tender dandelion leaves for additional spring cleansing and liver support.

Summer Version: Use all fresh, seasonal berries at their peak ripeness and add 5 additional mint leaves. Include 1/4 cup of watermelon for extra hydration and digestive cooling effects during hot weather.

Fall Version: Add 1/4 teaspoon of cinnamon and a pinch of cloves, which complement the berries while adding warming digestive support appropriate for cooler weather. Include 1 teaspoon of ground flaxseed for additional seasonal fiber.

Winter Version: Increase ginger to 1.5 inches for more warming properties, use frozen berries, and add 1 tablespoon of manuka honey instead of regular honey for additional antimicrobial benefits during cold and flu season.


IBS Support: Reduce portion to 3/4 cup total, use only blueberries (which are lower in FODMAPs), increase ginger to 1.5 inches, add 1 tablespoon of ground flaxseed, and use a lactose-free yogurt for a gentler approach.

Acid Reflux Relief: Omit mint entirely, reduce ginger to 1/2 inch, add 1/4 avocado for soothing properties, include 1/2 teaspoon of slippery elm powder if available, and use banana instead of blackberries for less acidity.

Constipation Relief: Add 1 tablespoon each of ground flaxseed and chia seeds, include 1/4 cup of prune juice, increase fennel to 1 teaspoon, and ensure plenty of room-temperature liquid is consumed alongside the smoothie.

Post-Antibiotic Recovery: Double the Greek yogurt, add 1 teaspoon of high-quality probiotic powder, include 2 tablespoons of prebiotic-rich dandelion root tea (cooled), and use manuka honey instead of regular honey.

Morning Sickness Support: Increase ginger to 1.5 inches, add 1/4 teaspoon of vitamin B6-rich nutritional yeast (barely perceptible taste), use frozen berries for a colder temperature, and consume in very small sips with a few drops of lemon essential oil inhaled between sips.


Q: When is the best time to drink this smoothie for digestive support?
A: For general digestive maintenance, consuming this smoothie first thing in the morning on an empty stomach allows the enzymes and beneficial compounds to work most effectively. For occasional digestive discomfort or bloating, having it between meals (at least 2 hours after eating and 1 hour before the next meal) provides targeted relief without competing with the digestion of other foods. If you're experiencing post-meal heaviness, waiting about 30-60 minutes after eating before having a small portion can help support the digestive process already underway.

Q: Can I make this smoothie if I don't have all three types of berries?
A: Absolutely! While the triple berry combination provides a spectrum of beneficial compounds, you can make an effective version with whatever berries you have available. Aim for 1.5 cups total of any combination. If you only have one type, that works too. Blueberries tend to be the gentlest on sensitive systems, while blackberries provide the most fiber for constipation concerns. Strawberries generally have the highest enzyme activity for general digestive support.

Q: Is this smoothie suitable for children with tummy troubles?
A: Yes, this smoothie can be adapted for children experiencing minor digestive issues. For children under 12, reduce the ginger to 1/2 inch, use only 5 mint leaves, and omit the fennel seeds for very young children (under 4) as they may find the flavor too strong. Most children enjoy the berry flavor, making this an easy way to provide digestive support. For infants and toddlers under 2, consult a pediatrician first, particularly regarding honey, which should not be given to infants under 12 months.

Q: Can this smoothie help with more serious digestive conditions like IBS or IBD?
A: While this smoothie contains ingredients that may help alleviate some symptoms associated with IBS or IBD, it's important to understand that it's not a replacement for medical treatment. For IBS, the low-FODMAP adaptation mentioned in the customization section may be more appropriate. For IBD (Crohn's or ulcerative colitis), some individuals find that ginger and berries may help during remission phases, but during flares, a more personalized approach under a healthcare provider's guidance is essential. Always consult your healthcare provider before using food-based approaches for managing chronic digestive conditions.

Q: How long will the digestive benefits last after drinking this smoothie?
A: The digestive enzymes typically remain active for about 30-45 minutes after consumption. The anti-inflammatory compounds from berries and ginger have effects that can last 2-3 hours. The prebiotic benefits from the fiber continue through the digestive process, potentially for 12-24 hours as they move through the digestive tract. For optimum ongoing support, some people find that consuming this smoothie regularly (3-4 times per week) provides cumulative benefits to the gut microbiome and overall digestive function.