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Gut Health Drinks

Kiwi Kefir Fiber Smoothie

Two kiwis a day is one of the best-studied food fixes for sluggish digestion. Blend them with kefir and oats and it becomes a breakfast you look forward to.

Full nutrition factsUpdated Sep 11, 2026
Calories
290 kcal
Prep time
5 min
Servings
1 glass
Difficulty
Easy
Jump to recipe Nutrition facts

Why this smoothie works

  • Two kiwis, the amount used in regularity trials
  • Live kefir cultures plus oat beta-glucan and flax to feed them
  • Vitamin C from kiwi improves iron absorption from the oats

Ingredients

1 serving
  • 2ripe kiwis, skin on if you like, fuzz rubbed off
  • 1 cupplain kefir
  • 2 tbsprolled oats
  • 1 tbspground flaxseed
  • 1/2banana, slightly green
  • 1/2 tsphoney, optional

Step-by-step instructions

  1. 1

    Add kefir, oats and flax to the blender and rest for two minutes.

  2. 2

    Add kiwis and banana. Blend for 30 to 40 seconds, no longer, to protect the live cultures.

  3. 3

    Drink right away, ideally with breakfast.

Pro tips

  • Leave the skin on one kiwi. It doubles the fiber and you will not taste it once blended.
  • If you are new to kefir, start with half a cup and build up over a week.

Frequently asked questions

In studies, people ate two kiwis daily for four weeks. Many notice a difference within the first week, but give it a month before judging.

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Read the science behind it

🫐 Gut HealthComplete guide

Jul 14, 2026 · 9 min read

Gut Health Smoothies: 9 Recipes With Probiotics and Prebiotic Fiber

A good gut smoothie feeds the bacteria you have and adds new ones. Here is the probiotic plus prebiotic formula and nine recipes that follow it.

Read article

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