10 Smoothie Recipes to Reduce Bloating (Dairy-Free)

Making smoothies is a fun and easy way to mix up some ingredients that support a healthy digestion. You can throw in things like ginger, which helps your stomach empty faster and cuts down on puffiness, and pineapple, which has special enzymes that help break down food and reduce bloating.

Adding leafy greens to green smoothies can give you a boost of magnesium, a mineral that helps with water balance in your body. For the smoothie base, using something like almond milk or coconut water is great because they’re gentle on your belly compared to regular dairy milk.

Plus, smoothies are quick to make and can be a tasty way to get in those nutrients that help keep bloating at bay.

Healthy smoothie recipes can be an essential part of an anti-bloat diet because they essentially help break down the ingredients which means your digestive tract doesn’t have to work as hard.

This is essential for those of use who have health issues or underlying causes that can lead to bloating and excess gas.

This list of ingredients are just an example of ones you can include in your favorite recipes. Try to use a high-speed blender so that the ingredients get as smooth as possible.

• Ginger: Adds a spicy kick to smoothies and can provide a warming sensation that’s both comforting and invigorating. Try adding a small piece of peeled fresh ginger or a dash of ground ginger!
• Pineapple: Brings a tropical sweetness to smoothies, offering a juicy and vibrant flavor that’s both refreshing and satisfying. You can use fresh or frozen pineapple chunks.
• Peppermint: Offers a cool and refreshing taste that can make any smoothie feel more invigorating and fresh. Try adding a few fresh mint leaves to the blender.
• Cucumber: Provides a light and crisp flavor, adding a hydrating and refreshing quality to smoothies without overpowering other ingredients.
• Papaya: Delivers a sweet and slightly musky flavor, contributing a creamy texture that blends well into rich and smooth beverages. Papayas are also known to help with digestion which can reduce feelings of bloat.
• Bananas: Offer a creamy and naturally sweet flavor, making them a perfect base for smoothies and adding thickness to the texture.
• Avocado: Adds a smooth and creamy texture to smoothies, with a subtle nuttiness that complements both sweet and savory ingredients.
• Yogurt (with live active cultures): Contributes a creamy texture and a tangy flavor that can balance the sweetness of fruits in smoothies. Be sure to use dairy-free yogurts for dairy-free diets (I like plain unsweetened coconut yogurt).
• Beet: Adds a sweet, earthy flavor to smoothies, along with a vibrant, natural color that makes drinks visually appealing. I love to add fresh cooked beets to my smoothies. Or, try freezing cooked beets (cut them in half first) and toss one or two halves into the blender.
• Lemon juice: Injects a bright and zesty flavor, enhancing the overall freshness of smoothies to satisfy your taste buds. Citrus juice like lemon or lime juice also adds a little bit of vitamin C.