Recipe description
July 1, 2026
Smoothie with kale and mango
Fiber-rich kale and mango smoothie for gentle digestion.
Leafy Greens
High Fiber
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kale, mango, and chia seeds.
- Includes colorful plant foods offering polyphenols and prebiotic fiber.
- Quick, simple smoothie that fits into gut-friendly routines without added sugars.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Kale
2
cup
Mango
1
piece
Water
1
cup
Lime juice
1
tablespoon
Instructions
1
Start by washing the kale thoroughly and removing the stems.
2
Peel and chop the mango, discarding the pit.
3
In a blender, combine the kale, mango, lime juice, and water.
4
Blend on high speed until smooth and creamy.
5
Taste and adjust sweetness or acidity, if desired.
6
Pour into glasses and enjoy immediately.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
6 g
Protein
34 g
Carbohydrates
9 g
Fiber
22 g
Sugar
7 g
Fat
0.8 g
Saturated fat
0.15 g
Salt
FAQ
What nutrients does this smoothie provide?
It provides fiber from kale and mango, hydration, and polyphenols; supports gentle digestion and steady energy.
Is this smoothie vegan / dairy-free?
Yes. It’s plant-based with no dairy.
Can I use frozen mango or kale?
Yes, frozen produce works well and makes the drink convenient.
How can I customize with other greens or fruits?
Swap kale for spinach; add berries or pineapple; adjust sweetness with banana if needed.
How much fiber does a serving provide?
It's a good source of dietary fiber; the exact amount depends on portions.
How do I get a smooth texture?
Blend until creamy; add a little extra liquid or ice as needed; you can blend the greens with liquid first.
How long does it keep in the fridge?
Best fresh; if stored in a sealed container, up to 24 hours; may separate; shake or re-blend before drinking.
Is it suitable for kids or pregnancy?
For most people, yes; if pregnant or with certain conditions, check with a healthcare provider.
Can I add protein powder or yogurt?
Yes, add protein powder or dairy-free yogurt for more protein or creaminess.
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