If you’re trying to reduce water retention and the feeling of a bloated stomach, you’ll want to check out this list of the Best Anti-Bloating Smoothies. These nourishing recipes use ingredients that have anti-inflammatory properties that can help aid the digestive system. Plus, they taste great too!

green broccoli pineapple smoothie in tall glass.

How to Avoid Bloating

Bloating is when your belly feels swollen after eating. It can happen for lots of reasons like eating too fast, having food allergies, poor gut health, too many days of overindulging, having irritable bowel syndrome, or sometimes because of stress.


What you eat can make a big difference too. Eating the right foods can help your stomach feel better and reduce that puffy feeling.

For example, eating more fruits and veggies and drinking plenty of water can help your digestion and keep things moving.

Anti-Bloat Smoothies

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. See my other round-up of gut healthy smoothies.

Bloat-Reducing Ingredients

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.


Can I make an anti-bloat smoothie without any added sugars?

Absolutely! Most anti-bloat smoothie ingredients, like fruits and vegetables, naturally contain sugars that add sweetness. Using ingredients like bananas, pineapples, or mango can give your smoothie a sweet flavor without the need for added sugars. You can also add ice cubes to make your smoothie extra cold which often helps make the ingredients taste sweeter.

Is it okay to add protein powder to my anti-bloat smoothie?

es, adding protein powder to your smoothie is a great way to increase its nutritional value and keep you feeling full longer. Just be sure to choose a protein powder that’s easy to digest and doesn’t contain added sugars, artificial sweeteners, dairy products, or other artificial ingredients that could contribute to bloating. See my list of the best dairy-free protein powders that are great for people with food intolerances.

Are there any ingredients I should avoid in my anti-bloat smoothie if I have a sensitive stomach?

If you have a sensitive stomach, you might want to avoid high-fiber ingredients that can be hard to digest in large amounts, such as kale or broccoli. Also, some people find dairy or certain types of nuts can irritate their stomach, so using alternatives like almond milk or avoiding nuts might be beneficial.

Best Anti-Bloating Smoothie Recipes

two weight loss green smoothies next to bananas and mango.

Weight Loss Green Smoothie

This Weight Loss Green Smoothie is a yummy drink filled with ingredients like spinach, banana, avocado, mango, and chia seeds. Not only does it taste great, but it’s also perfect if you’re looking to lose weight. This smoothie is creamy, sweet, and the perfect choice for a quick breakfast or a refreshing snack.

Two pink straws in a glass of strawberry smoothie topped with strawberries and chia.

Strawberry Beet Anti-Constipation Smoothie

If things are slow in the digestion department, try this Strawberry Beet Anti-Constipation Smoothie. With almost 10 grams of fiber per serving, it’s an effective and natural way to feel better soon. Plus, this smoothie tastes great!

pineapple banana smoothie

Pineapple Banana Smoothie (5 Ingredients)

This Pineapple Banana Smoothie is naturally hydrating and refreshing, and full of tropical flavors. You only need five ingredients for this creamy smoothie that is the perfect breakfast or snack.

acai smoothie glasses

Acai Strawberry Smoothie Without Dairy

You’re going to love this dairy-free Acai Smoothie made with coconut, strawberries, and bananas. This vegan recipe is perfect for a delicious breakfast or snack. 

broccoli smoothie in blender.

Broccoli Smoothie with Pineapple

This Vegan Broccoli Smoothie with Pineapple is a healthy way to start the day. It is thick and creamy with a strong tropical flavor. Even kids will drink this tasty green smoothie that includes a serving of vegetables!

Two handled mason jars filled with strawberry zucchini smoothie.

Zucchini Strawberry Smoothie

This delicious Zucchini Strawberry Smoothie is a great way to sneak in your veggies. This dairy-free and vegan-friendly recipe is perfect for a healthy breakfast or snack. You can’t even taste the zucchini!

detox smoothie in a glass surrounded by a spoon, bananas, avocado, and pineapple

Ultimate Liver Detox Green Smoothie for Cleanse

This dairy-free Liver Detox Green Smoothie helps support your body’s natural detoxification system and liver function. Blend together ingredients like banana, pineapple, greens, cilantro, and avocado to make a nourishing and delicious liver supportive green drink.

cucumber pineapple smoothie two glasses.

Cucumber Pineapple Smoothie

This Cucumber Pineapple Smoothie is a quick way to get nutrients and hydration. This refreshing drink is packed with vitamins, minerals, and antioxidants, plus it tastes great. This recipe is naturally dairy-free and vegan.

green pineapple mango smoothie

Food Processor Smoothie (Mango Pineapple Spinach)

Here’s a step-a-step guide for how to make a smoothie in a food processor as opposed to a blender. This Food Processor Smoothie recipe uses mango, pineapple and spinach for a creamy and delicious breakfast or snack option. Vegan and gluten-free.

A blender with kale smoothie in it

Weight Loss Smoothie with Kale

This Weight Loss Smoothie with Kale is a healthy protein drink to fuel your morning! This green smoothie recipe actually tastes great and is packed with nutrition and ingredients to help you lose weight while feeling satisfied. This smoothie recipe can be made dairy-free if needed.

Looking for more holistic health favorites? Visit my Amazon storefront for my favorite supplements, snacks, appliances, books, and more!

Don’t forget to join my newsletter list to get exclusive clean eating recipes and tips. The newsletter is 100% free with no spam; unsubscribe anytime.

About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition. She is a top wellness and food blogger with over 5 million annual visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send Carrie a message through her contact form.

Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.