Good Gut Cranberry Smoothie

What's the Craze About Cranberries?

Native to North America, cranberries are an evergreen dwarf shrub of the heather family, which is closely related to blueberries! Cranberry season runs from September until November. When the fruit is ripe, it gives off a tart flavor, similar to that of a lemon!

This cran-tastic berry provides the body with many vitamins and minerals including manganese and vitamin C. Cranberries may also aid in hydration as they are made up of mostly water and better bowel movements as one cup consists of 1 gram of fiber. Having fiber in your diet is a must have to achieve #GoodGut health! Fiber is great for preventing and treating constipation with its stool softening effects. It helps normalize bowel movements and maintain good bowel health.

Cranberries are commonly used to treat UTI’s because they contain A-type proanthocyanidins, a condensed tannin, which helps prevent bacterias such as E. Coli from attaching to the lining of your bladder and urinary tract. Cranberries are a great source of antioxidants that protect the gut from bad bacterias. They contain antioxidants such as ursolic acid and quercetin which are known for their anti-inflammatory effects. With its anti-inflammatory and antimicrobial effects, cranberries may help prevent stomach cancers and ulcers that are typically caused from bacterias such as H.Pylori.

Ways To Eat it

  • Cranberries are very versatile and can be added to a variety of dishes!

  • They can be made into a juice or a sauce

  • Cranberry sauce: pair it with baked sweet potatoes, toast, brussel sprouts

  • Dried cranberries make a great salad topping!

*Cranberries can be consumed raw but give off a sour taste and can be sharp*

Recipe: Cranberry Smoothie

Ingredients: (Makes 4 Servings):

  • 1/3 cup cranberries, fresh or frozen

  • 1 large orange, peeled

  • 1/2 cup berries variety, frozen

  • 1 banana, frozen

  • 2 medjool dates


  1. Place peeled orange, cranberries, mixed berries, dates, and banana in a blender.

  2. Blend until smooth and enjoy!

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Arnarson , A. (2019, February 15). Cranberries 101: Nutrition Facts and Health Benefits.

Healthline. Blumberg, J. B., Basu, A., Krueger, C. G., Lila, M. A., Neto, C. C., Novotny, J. A., … Toner, C. D.

(2016, July 15). Impact of Cranberries on Gut Microbiota and Cardiometabolic Health:

Proceedings of the Cranberry Health Research Conference 2015. Advances in nutrition

(Bethesda, Md.).

Giaginis, C., & Mantzorou , M. (2018). Cranberry Consumption Against Urinary Tract Infections:

Clinical State of- the-Art and Future Perspectives. Current pharmaceutical biotechnology.

Mayo Clinic . (2021, January 6). Dietary fiber: Essential for a healthy diet. Mayo Clinic.


Recipe: Delio, M. (2016, November 24). Fresh Cranberry Smoothie. Yummy Mummy Kitchen.\wAR1OVGzV53TmZkmiATuadm05ZHsiXtRBdFhvcApugCx4oibri_IARRjwC6I.

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