13 Smoothie Recipes to Reduce Bloating & Help Weight Loss
If you’re trying to reduce water retention and the feeling of a bloated stomach, you’ll want to check out this list of Anti-Bloat Smoothies. These nourishing recipes use ingredients that have anti-inflammatory properties that can help aid the digestive system and help with weight loss too. Plus, they taste great!
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.
1. Choose the Right Nutrition
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.
2. Consider 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.
Smoothies for Bloating
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 is my favorite recipe to help reduce bloating!
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!
Gut Health Smoothie Recipe With Yogurt
If you’re working on your gut health or digestion, try this delicious Gut Health Smoothie full of health-promoting ingredients! With both prebiotic and probiotic ingredients, this is a smoothie you can feel good about drinking.
Celery Cucumber Smoothie (Dairy-Free)
Believe it or not, but this Celery Cucumber Smoothie is mild and pleasant in flavor! It’s a great way to increase your vegetable intake. Serve it with breakfast or add protein to make it a meal replacement blended drink.
Kiwi Smoothie for Weight Loss (Dairy-Free Option)
This Kiwi Smoothie for Weight Loss is rich in fiber and has a balanced macronutrient profile. The fruit and veggies provide hydration and additional nutrients, while Greek yogurt adds protein to help keep you feeling full. Enjoy this refreshing smoothie as part of a balanced diet to support your weight loss goals.
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.Â
Pineapple Weight Loss Smoothie (Low-Calorie)
This Pineapple Weight Loss Smoothie is a refreshing and nutritious blend of fruit and even a serving of vegetables (don’t worry, you won’t taste the veggies). Perfect for a quick and healthy snack, it’s designed to keep you full and energized while supporting your weight loss goals.
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!
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!
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
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.
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.
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.
Anti-Bloat Ingredients for Smoothies
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.
These anti-bloating smoothie recipes may help reduce bloating and increase healthy weight loss.
Try enjoying at least one a day.
Smoothies for Bloating & Weight Loss FAQs
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 (stick with berries if you need to keep your natural sugars low). You can also add ice cubes to make your smoothie extra cold which often helps make the ingredients taste sweeter.
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.
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.
More Resources to Help Reduce Bloating
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About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition and is studying to be a holistic nutritionist. 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 her 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.
