Gut Loving Pumpkin Pie Smoothie – Zenwise Gut Loving Pumpkin Pie Smoothie – Zenwise
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Healthy foods

Gut Loving Pumpkin Pie Smoothie

Trust us when we say this pumpkin spice smoothie is anything but basic. And, if loving it makes us basic, we frankly wouldn’t care because this smoothie brings the health benefits and fall vibes.

This nutrient dense smoothie will likely become your go-to breakfast, post sweat session fuel, or even an easy stand in when you can’t be bothered baking a pie.



Bananas are a low-fructose fruit that are packed full of fiber and contain inulin, that stimulates the growth of good bacteria in the gut.

Pumpkin is considered a superfood for good reasons, it’s full of fiber, vitamins, minerals, and antioxidants. Giving your skin, immune system, and gut health a boost.

Yogurt is one of our favorites for a good reasons. As a fermented food, it naturally contains probiotic cultures that will help the good bacteria in your gut fight the good fight. 

Eating ginger encourages efficient digestion, so food doesn't linger as long in the gut. New research has also begun investigating the effects of ginger on the gut microbiome and early findings are positive.

Flax seed contains lignans, which are a plant-based estrogen-like substance that is much weaker than the estrogens we make in our bodies. Research has shown that flax can contribute to a longer luteal phase (the second half of the menstrual cycle, from ovulation to the start of the next period), reduction in cyclical breast pain and lowering estrogen and testosterone in postmenopausal individuals at risk for breast cancer. Flax seeds also support hormone health by supporting gut microbiome balance, thanks to the amount of fiber packed into such a small package.


Hemp seeds are packed with healthy fats, including omega-3 and omega-6 fatty acids. Which have been shown to aid in reducing cholesterol, blood pressure, and triglycerides. They also have both soluble and insoluble fiber that boost the good bacteria in your gut and aid in digestion.


Ultimately, adding some ice is truly up to you. We find that adding some ice to the mix (without overdoing it) can help some of the other ingredients incorporate better. We can also speak from experience in saying that a warm smoothie is not a fun experience. So, if you are working with ingredients that are not frozen, it may be worth adding a few cubes.


Smoothies (and pina coladas) are the true test of your blender’s capabilities. If you’re confident that your blender can tackle the job, you can likely add your ingredients without a care. But, if, like many of us, you find yourself fighting with your ‘trusty’ appliance, here is the order we like to follow to give old faithful a helping hand and ensure the end product is smooth enough for any straw.

  1. Liquid
  2. Powders
  3. Nuts and seeds
  4. Greens (skip if you’re not using greens)
  5. Soft ingredients (think yogurts and nut butters)
  6. Fruits and veggies
  7. Ice (optional, especially if your fruits are not frozen)

Now onto our Pumpkin Pie Smoothie Recipe…


Gut Loving Pumpkin Pie Smoothie


  • 1 cup milk of choice
  • ½ scoop collagen
  • 1 teaspoon vanilla extract
  • 1 tablespoon flax seeds
  • 1 tablespoon hemp seeds
  • Fresh ginger to taste
  • 1 teaspoon pumpkin pie spice (more or less to taste)
  • Honey to taste (or other sweetener like agave, maple syrup, etc.)
  • 1 cup plain Greek yogurt
  • 1 cup canned pumpkin puree
  • 1 banana sliced and frozen
  • 5-6 ice cubes



  1. Add the milk, collagen, vanilla extract, flax seeds, hemp seeds, ginger, pumpkin spice, and honey to a blender.
  2. Next, add the yogurt, pumpkin, bananas, and ice.
  3. Blend, pausing to scrape down the sides of the blender as needed, until the smoothie is completely smooth and creamy. 
  4. Serve with an extra sprinkle of pumpkin pie spice on top and enjoy!

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