Gut scientist recommends a simple 2-to-1 veggie-fruit ratio for balanced smoothies

Megan Rossi, a postdoctoral fellow in gut health at King's College London, advises a straightforward rule for smoothie makers: combine two portions of vegetables with one portion of fruit. This balance avoids excessive sugar while delivering extra fiber, which she aims to increase by about 10 grams daily. Rossi highlights that fiber nourishes gut microbes, producing compounds that benefit mental health, gut lining integrity, appetite regulation, and hormone balance.

Her preferred recipe relies on frozen produce for convenience, using cauliflower for creaminess, kale, berries or mango for flavor, plus fresh carrot and cucumber. She rounds out the drink with kefir and small amounts of cow's milk and oat milk for protein and texture.