4 gut-boosting shots to supercharge your well-being

You may have seen gut boost shots appearing in your local supermarkets with the knowledge that we should support our gut microbiome, however, lots of these branded products are loaded with sugars. Why not make your own and take back control of sugar content and get all the benefits to support your well-being without the price tag? To make these shots you can juice the ingredients or if you don’t have a juicer (like me) you can blend in your usual blender and strain through a fine mesh sieve. 

Gut boost shot recipe 

(1–2 servings)

Ingredients:

• 50ml kefir – probiotic 
• 50ml coconut milk – MCT
• ½ cup (50g) mango (sweetness) vitamin C 
• Juice of 1 lime – vitamin C 

The healthy bit

Kefir is packed with billions of beneficial bacteria that help us to break down food and extract more nutrients but, also, evidence demonstrates that including fermented probiotic-rich foods such as kefir can improve our health in multiple ways. 

In a recent study, a three-week daily dose of kefir reduced abdominal pain, bloating and appetite in 56 adults and increased the abundance of total anaerobes (ref: Wang et al., 2020). The combination of mango and lime is a match made in heaven as the sweetness of mango is cut through by the sharpness of lime. These fruits are packed with vitamin C and therefore support a healthy immune system - especially important at this time of the year. 

Adding coconut milk provides medium-chain triglycerides, a type of saturated fat that is absorbed differently from other fats, helping to stimulate energy production. It is also a source of prebiotic fibre and fatty acids, which can help reduce harmful bacteria and yeast, such as Candida.

Anti-inflammatory shot – the orange one 

(1–2 servings)

Ingredients:

• ½ inch turmeric
• ½ inch ginger
• ½ cup (50g) pineapple
• 1 small carrot (no need to peel unless non-organic)
• Black pepper 

The healthy bit

Turmeric contains a compound called curcumin which has been used for years for its anti-inflammatory benefits. Many scientific studies provide evidence of its ability to reduce inflammation in conditions such as arthritis but is also good for fatigue and improving digestive health. The effects of curcumin are enhanced with the addition of black pepper (piperine). Carrots contain beta carotene which is converted to vitamin A inside our bodies. 

This is a key micronutrient needed for a healthy immune system and it's true what they say about carrots to help you see in the dark as vitamin A helps improve eye health. Ginger contains gingerol, further supporting digestion as it stimulates bile production but is also a powerful antioxidant helping to mop up free radicals. Pineapple adds a lovely sweetness but also a shot of antioxidant vitamin C.

Heart & detox shot – the earthy one 

(1-2 servings)

Ingredients:

• ½ grapefruit or orange (about 4-5 segments)
• 1 beetroot (peeled or use 1 teaspoon of beetroot powder)
• 1/2 cup 50g Berries
• *optional ½ teaspoon of spirulina 
• *speedy version: 50/50 Grapefruit juice/beetroot juice, 2 tbsp mixed berries, ½ teaspoon blue spirulina powder. 

The healthy bit

This one may sound like an odd combination but bear with - it tastes deliciously fresh and earthy. Don’t be put off by the spirulina as you can hardly taste it in this shot with the addition of berries. Dietary nitrate from sources such as beetroot juice lowers blood pressure via the nitrate-nitrite-nitric oxide (NO) pathway but was shown to be even more effective with grapefruit juice added in a recent study (O’Gallagher et al., 2021). 

Spirulina intake has also demonstrated powerful effects in decreased blood pressure and plasma lipid concentrations, especially triacylglycerols and low-density lipoprotein-cholesterol. (Juarez-Oropeza et al., 2009). These ingredients also support liver detoxification pathways making this a great detox shot for liver support. *Do not take at the same time as medication as grapefruit can interact with absorption – if you are on medication, swap the grapefruit for an equally delicious orange.

This shot is a potent mix of BP-lowering nutrients making it a great daily shot for anybody wishing to reduce their blood pressure naturally and boost detoxification. 

The Mediterranean shot – the red one 

(1-2 servings)

Ingredients:

• 1 large or 3 small tomatoes (remove the core of large tomatoes)
• ½  small yellow onion
• 50g cucumber (about ¼ of whole cucumber)
• ½ lemon freshly squeezed 
• ¼  red bell pepper (remove core and seeds)
• ¼ teaspoon sea salt
• Black pepper 
• 1 small sprig of basil (about 3-4 basil leaves and stalk)

The healthy bit

We have all heard about the benefits of the Mediterranean diet and how this diet can reduce inflammation and improve many areas of health from dementia prevention to diabetes. This med-shot is based on the delicious well known Spanish soup called Gazpacho; a tomato-based soup enjoyed chilled. This shot is a great way to get all the benefits of the Mediterranean diet if you prefer a savoury shot rather than sweeter options. You could also save up two servings and enjoy it as a delicious lunch with a side of sourdough topped with avocado and mackerel. Yum! 

This article was published in Happiful Magazine (Issue 95). You can order print copies online, or read the e-magazine for free on the Happiful app. 

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