This golden pineapple smoothie is a naturally-sweet combination of good-for-you ingredients you can make in just five minutes! Originally published May 2020. Last updated April 2023.
I'm always trying to balance flavor with function in my food and, if you're here, you're probably the same way. Does a sweet smoothie for gut health exist? Yes, it does. And I'm about to put you on. Let's get into the delicious details!
What does it taste like?
My functional pineapple smoothie is truly a treat to drink. Off the bat, pineapple provides sweet and tartness as well as the beautiful golden color. The combination of spices provides a subtly sweet and peppery kick. And texture-wise, it's smooth (of course), creamy, and frosty.
What You'll Need for this Recipe
What ingredients promote gut health in a smoothie? This homemade pineapple smoothie might remind you of the Starbucks golden ginger drink but it ain't no healthy Starbucks copycat--it's much better. Here's what to grab to make it.
Frozen Pineapple not only provides natural sweetness and bright sunny color, it's the primary source of fiber. It's also full of nutrients and enzymes that aid in digestion and can potentially help with weight loss. Frozen pineapple also adds chill but you could also use fresh or canned pineapple combined with ice.
Ginger is well known for settling stomachs and fighting inflammation. This is why Black elders recommend ginger ale and laying down when we don't feel well! I prefer fresh ginger in this recipe but you can use dried powdered ginger, if needed.
Turmeric has been used for ages in ayurvedic medicine for digestive healing. It is a powerful anti-inflammatory and antioxidant ingredient. Again, fresh is preferred but turmeric powder can work in a pinch.
Black Pepper has been shown in studies to support digestion as well but I add it here to help unlock the good stuff in turmeric. We also need a fat, which is next.
Coconut Milk has healthy fats, which increase the likelihood of absorbing the curcumin (good stuff) in turmeric into the bloodstream.
Coconut Water is refreshing, hydrating, and thins out the texture of this smoothie so that it's easy to drink.
Chia Seeds are both a prebiotic, which helps the stomach create the needed good bacteria for prime digestive function and a cleansing agent to help move the not-so-great things we eat out. I like using organic milled chia seeds here.
Cinnamon helps maintain a healthy balance of gut bacteria and honey is a prebiotic.
Raw Honey is a prebiotic and optional in this recipe, especially if you don't have a sweet tooth. Alternatively, you can use a pitted medjool date for a more subtle sweet note.
What else can I add to to a smoothie for healthier gut? Yogurt is a great add here because it's a source of probiotics. You can also add frozen cauliflower extra fiber, which supports healthy and regular digestion. I use it in my salted dark chocolate protein smoothie for this very reason.
Tips & Tools
Grab a sharp knife and a cutting board. You'll also need a good powerful blender, of course. Pour your pineapple healthy gut smoothie into a tall glass and add a sustainable straw and you're set. Simple.
Do I need to peel the ginger and turmeric? Nope! The skins are perfectly safe to eat and you'll love saving the time spent peeling.
Can I make this smoothie ahead of time? Absolutely. I use a frozen smoothie packs method to prep almost any kind of smoothie days or weeks in advance. Just toss everything into the blender with your liquid base when ready.
How to Make a Golden Pineapple Smoothie
This is an easier than easy gut-friendly pineapple smoothie. Simply assemble and measure the ingredients. Add them to a blender and pulse until smooth. Pour into a glass and sip to your gut health.
More Favorite Beneficial Smoothie Recipes
Now that you have a delicious, nutrient-dense sweet drink in hand, go forth and live your best life. And sharing is caring so be sure to pin this recipe for later and follow me over on Pinterest. Thanks for reading!
Golden Pineapple Smoothie
- 1 cup pineapple chunks frozen
- 2 inches fresh ginger
- 1 inch fresh turmeric
- ¾ cup coconut water
- ½ cup full-fat coconut milk
- 1 tablespoon raw honey
- 1 tablespoon chia seeds
- ¼ teaspoon cinnamon
- 1 pinch black pepper
- Add pineapple chunks, ginger, turmeric, coconut water, coconut milk, raw honey, chia seeds, cinnamon, and black pepper to blender and cover.
- Pulse ingredients until smoothie is liquified and uniform (about one minute).
- Pour into a highball glass and enjoy immediately while cold.