Berry Smoothie 

What could be simpler than a berry smoothie!

This one’s packed with phytonutrients, natural fibre, plus probiotics and prebiotics - all supportive for gut balance, especially in the lead-up to your period, and during perimenopause and post-menopause, times when gut microbiota can become out of balance.

A “secret” ingredient here is psyllium husk powder: a natural, unflavoured prebiotic that’s gentle and not known for causing bloating. It’s also low FODMAP and low histamine, so it’s often well tolerated by people with IBS or histamine intolerance. Plus I like how it's great value too. 

This recipe yields roughly:
12-13g fibre
12g protein 
So if I'm drinking this as my breakfast I'll pop in some natural unsweetened protein powder to bump up the smoothie value to 30g of protein in total, or team it up alongside a 2 egg dish.

Have a look at the video of me making the smoothie on my YouTube channel here. 

1 handful (~80g) mixed berries, fresh or frozen 
1 teaspoon fresh grated ginger or ½ teaspoon dried ginger powder or cinnamon powder 
1 small handful (~20g) nuts and/or seeds (I use half flax seed or chia seeds, half almonds) 
½ an apple - core removed, skin left on 
1 teaspoon psyllium husk powder 
2 tablespoons (~30g) natural unsweetened yoghurt or kefir
Liquid: Dairy milk or calcium-fortified plant milk such as soy - add an amount to get the consistency you like, I usually add about ½ cup (125mls) 
¼ cup (~20g) whole rolled oats.  

Place all the ingredients into a blender, and blend until smooth.
Add extra water/milk if you would like your smoothie less thick.
Drink straight away. 

Have a look at this recipe video here on Youtube


Low Histamine Swaps (suggestions only as everyone's reaction/tolerability is different): 

* Nuts and/or seeds - if wanting low histamine, nuts and seeds are quite individual in thier reaction or not, so here are some recommendations based on known histamine quantities in nuts and seeds. Lower histmine: use only macadamias/pistachios/1 brazil nut, and/or pumpkin, chia, hulled/shelled hemp seeds. 
* Avoid yoghurt and kefir, instead, for extra protein, use quark, and if adding in more protein, using a powder, choose a natural unsweetened whey protein.
*Berries - Use only blueberries or blackberries or cherries, or a mix of these.