3 Easy Probiotic and Prebiotic Smoothies for a Healthy Gut

This post has been sponsored by Kemps. All thoughts and opinions are my own.

Peanut butter and jelly. Mashed potatoes and gravy. Bread and butter. There are a lot of dynamic duos in the world of food, but one of the most powerful is the combination of probiotics and prebiotics.

If you’re not sure what prebiotics are, the tl;dr is that prebiotic foods are foods that are full of the digestible fiber that good bacteria thrives on. To get technical, prebiotics are oligosaccharides, a type of fiber that helps create a hospitable gut environment for the friendly probiotic bacteria we all want more of. So combining the two is a one-two punch when it comes to optimal gut health.

That’s what makes these 3 smoothie recipes so fantastic for your gut–they’re not just packed with prebiotic fruits like most smoothies are, they also contain probiotics too, from the addition of Kemps® Probiotic Milk. Which is a thing! Now getting your daily probiotic fix can be as easy as pouring yourself a bowl of cereal or sipping one of these smoothies–no need to hold your nose and chug that bottle of kombucha. (Yeah, I’ll say it: kombucha is gross!)

If you live in Wisconsin or Minnesota, you can likely find Kemps Probiotic Milk at a retailer near you. Here in Wisconsin, I pick it up at my local Target. It comes in both Fat-Free Skim and 2%, but I usually opt for the 2% because my family likes it best and it makes the creamiest, dreamiest smoothies. It’s right in the refrigerated case with all the other milks and dairy products. And I should note that it tastes just like regular milk–I was a little worried that it might have that sour taste of yogurt, but it didn’t at all.

By drinking a single 8-ounce serving daily (hint: the same amount in each of these smoothies!), you’ll support your digestive health with billions of live probiotic cultures including acidophilus and bifidus–but it still contains the 9 essential nutrients, calcium, protein, and vitamins A and D you’d expect from any dairy milk. It’s made with milk that comes from local family farms, which is important to me because I always try to buy local when I can.

Having a healthy gut biome isn’t just about digestion–good gut health supports a whole range of bodily functions. You’ll be surprised what a difference it makes when you’re getting probiotics on a regular basis and Kemps Probiotic Milk makes it a cinch to do, even if you have trouble remembering to take pills or don’t care for the taste of fermented foods and drinks.

*Note: Not all milk consumption should be replaced with the Kemp’s Probiotic Milk product if you consume several servings per day

3 Probiotic + Prebiotic Smoothies


Blueberry Tummy Tamer

  • 1 cup Kemps ®  Probiotic Milk (2% or Fat Free Skim)
  • 3/4 cup frozen blueberries
  • 1-inch piece of ginger (grated if you don’t have a high-powered blender)
  • 1 tablespoon hemp seeds
  • Honey to sweeten (if desired)

Mango Sunrise

  • 1 cup Kemps ®  Probiotic Milk (2% or Fat Free Skim)
  • 3/4 cup mango
  • 1/2 cup strawberries
  • 1 tablespoon chia seeds

Dark Chocolate Breakfast Milkshake

  • 1/2 cup old-fashioned oats
  • 1 cup Kemps ®  Probiotic Milk (2% or Fat Free Skim)
  • 1 tablespoon unsweetened cacao powder
  • 1 small banana, cut into pieces and frozen overnight in a freezer bag
  • 1 tablespoon ground flax


  1. Combine ingredients in blender; blend until smooth. 


To make the Mango Sunrise smoothie layered, blend the mango, milk and hemp seeds first; pour half of the mango smoothie into a glass. Add the strawberries to the blender, blend until smooth, and pour into a second glass, then carefully pour the mango layer over it.

Photos by SV Heart Photography

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