Kiwi Flax Kefir Smoothie
This creamy, tangy smoothie is designed for people on GLP-1 medications who struggle with constipation, combining fiber, fluid, and magnesium-rich ingredients to support regularity. It’s gentle on the stomach, high in protein, and served in small portions to match reduced appetite while still being nutritionally dense.
Ingredients
- 250 ml plain kefir (2% fat, unsweetened) — chilled
- 120 g silken tofu — drained
- 120 g kiwi — peeled and chopped
- 60 g frozen blueberries — no added sugar
- 18 g ground flaxseed — freshly ground if possible
- 15 g pumpkin seeds — shelled
- 120 ml cold water — filtered
- 5 g pure maple syrup — optional for sweetness optional
Instructions
- Add the kefir, silken tofu, kiwi, frozen blueberries, ground flaxseed, pumpkin seeds, and cold water to a blender in that order so the liquids sit at the bottom.
- Blend on low for 20–30 seconds to start breaking down the seeds and fruit, then increase to high and blend for 45–60 seconds until completely smooth and creamy.
- Taste the smoothie; if you need more sweetness, add the maple syrup and blend again for 5–10 seconds until incorporated.
- Let the smoothie sit in the blender for 2–3 minutes to allow the ground flaxseed to thicken slightly, then blend briefly and pour into two small glasses. Sip slowly to avoid overfilling your stomach.
Tips for GLP-1 users
For sensitive GLP-1 stomachs, start with half the flaxseed and pumpkin seeds for the first few days, increase fluids alongside this smoothie, and drink it slowly to allow your gut to adjust to the extra fiber.
If cold drinks worsen your nausea, let the smoothie sit at room temperature for 10–15 minutes before sipping, which can be easier on slowed digestion.
You can split one serving into two mini portions spaced an hour apart if your appetite is very low but you still want the fiber and fluid benefits.
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