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Raspberries Benefit Colon Health with Fiber, Antioxidants

Maria Steinhauer

Raspberry Smoothie in a Bowl

You may have heard the saying “disease begins in the gut,” but good health begins in the gut too. Our bodies absorb nutrients and also eliminate waste through the gastrointestinal system, so our food choices need to support that system in order to avoid diseases like colon cancer. One way to do that is to eat several servings of fruit each day, because studies have shown that eating more fruit can help reduce your risk. You can start with raspberries!

Health Benefits of Raspberries

Raspberries contain so much fiber and antioxidant power for a healthy colon. Getting an adequate amount of dietary fiber is important because it’s what keeps your bowels moving and helps your body remove waste and toxins. It’s like a sweeper that cleans out your colon.

Raspberries are also full of antioxidants, which protect your cells from disease-causing free radicals and boost your immune system. Other than vitamin C, raspberries also contain ellagic acid and anthocyanins which help prevent colon cancer by reducing inflammation and killing cancer cells.

Raspberry-Pineapple Smoothie Bowl Recipe

Imagine starting off your morning with this powerful smoothie bowl that comes with so many health benefits. This single serving Raspberry-Pineapple Smoothie Bowl contains 13 grams of fiber (nearly 50% of what most people need daily) and more than 100% of the daily recommendation for vitamin C; most of this is from the raspberries! You’ll also get 10 grams of protein, as well as probiotics, thanks to the added Greek yogurt. Probiotics support a healthy digestive tract and immune system, because they replenish your gut with good bacteria. Grab a spoon and enjoy this right away! It’s worth it!

Ingredients (makes one 16 oz. bowl):

  • 2 tbsp oats
  • ½ cup coconut milk
  • 1 ¼ cup raspberries, frozen
  • ¼ cup blueberries, frozen
  • ¼ cup crushed pineapple (with juice)
  • ¼ cup nonfat plain Greek yogurt
  • ½ fresh banana, sliced
  • 1 tsp honey
  • ½ tsp chia seeds


  • banana slices
  • almond slices
  • chia seeds
  • coconut flakes


  1. Using a blender, blend oats first until it becomes a powder.
  2. Pour in coconut milk, along with half of the frozen fruit and blend. Then add the crushed pineapple, Greek yogurt, and the rest of the frozen fruit and blend again for a little longer until it becomes smooth. Finally, add the banana slices and honey.
  3. Stir in some chia seeds.
  4. Pour smoothie into a bowl and pick a few of your favorite healthy toppings to add extra sweetness and crunch-- such as banana slices, almond slices, chia seeds, coconut flakes, hemp seeds, chopped dates, etc.

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