Bloated? You need this Anti-Bloat Smoothie in your life!
Let’s face it. Some of the healthiest foods on the planet can cause some serious bloat. I’m looking at you, broccoli. Sorry lentils, I love you, but you aren’t doing my stomach any favors.
Now, I would never cut those healthy foods out of my diet just because they cause me to get bloated. I just am careful not to eat them before I’m going out on a date night with my hubby. Or any time I want to wear something that isn’t loose.
The good news is, just as there are foods that can cause bloating, there are also some foods that can fight the bloat. I stuffed a whole bunch of anti-bloating foods into a smoothie. Why? For those times when you need something to eat, but really don’t want a bloated stomach.
Saturday night Tim and I had a date night planned. Our dinner reservations were for 8 o-clock, which is a super late dinner for us. I knew my noon lunch wouldn’t be enough to sustain me until dinner time, so I made this Anti-Bloat Smoothie. It was filling enough to tide me over until dinner, and kept my stomach from getting the food baby look.
What’s in the Anti-Bloat Smoothie and how does it work? 
Cucumbers: They are loaded with water, which helps fight bloating.
Banana: Bananas are high in potassium. Potassium helps regulate sodium levels, which prevents water retention. Too much sodium is a big cause of bloating, so that’s why bananas (and other foods high in potassium) help with bloating.
Coconut Water: Like bananas, coconut water is high in potassium.
Ginger: Ginger is a natural anti-inflammatory food as well as a digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which keeps you from getting bloated. You know I love my ginger. Take a look at that huge hunk of fresh ginger in the picture below. I eat one of those per week.
Apple Cider Vinegar: I list this one as optional in the smoothie recipe because the smoothie absolutely tastes better without it. Apple cider vinegar, however, is a rock star for reducing gas and bloating. So if you are super serious about reducing your bloat, add this to your smoothie.
The taste of this anti-bloating smoothie is fresh. I love the cucumber and ginger together, and the banana sweetens it up just enough. The coconut water flavor is subtle, not overpowering. I really don’t love coconut water on its own, but do love it in my smoothies. It’s filled with electrolytes, so it’s a great naturally hydrating beverage choice. If you choose to add the apple cider vinegar it muddles the flavor a bit, but is still good.
May your days be bloat-free, friends!
I love how smooth and creamy my Vitamix blender makes this Anti-Bloat Smoothie!
PrintThe Anti-Bloat Smoothie
This Anti-Bloat Smoothie fights bloating and tastes delicious!
- Prep Time: 5 mins
- Cook Time: 0 minutes
- Total Time: 5 mins
- Yield: 1 1x
- Category: smoothie
- Cuisine: American
Ingredients
- 1/2 cup coconut water
- 1 banana
- 1 large cucumber, sliced
- 1 inch piece of fresh ginger, peeled and sliced
- handful of ice
Instructions
- Place all ingredients in a blender and blend until super smooth. Enjoy!
- Hardcore Version: Add 1 tablespoon apple cider vinegar to the mix.
Nutrition
- Serving Size: 1
- Calories: 180
- Sugar: 9g
- Sodium: 31mg
- Fat: 0g
- Carbohydrates: 43g
- Protein: 2g
Smoothies are a great way to get ultimate nutrition into your diet quickly! If you’d like to get a wide variety of fruits and vegetables into your diet every week, focus on NOT overeating, fight inflammation, and gain more energy, take the 31 Day Smoothie Challenge! Subscribe to my newsletter below and you’ll get FREE access to all the recipes and grocery lists you need to get started.
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J says
April 2, 2019 at 4:10 pmMaryea I’m hoping you’ll see this comment and can give me some advice. I LOVE this recipe and I’ve been making it a few days a week (with 1-2 tbsp of ACV). But those days after eating it I’m actually MORE bloated and distended! Do you have any idea why it would have the opposite effect on me?? I even stopped making it and waited til a day I wasn’t bloated at all to make it so I could be sure it was really what was causing it. I’ve tried several other recipes with food ingredients that are also supposed to fight bloating and instead it makes mine worse. I don’t know what to do! Any insight?
★★★★
Maryea says
April 4, 2019 at 11:55 amIt sound like you may have a food sensitivity to one or more of the ingredients. Food sensitivities can cause bloating for sure. The only way to know is to eliminate one food at a time. It can be a tedious process, but worth it if you get relief.
malcsmom says
July 26, 2018 at 6:48 pmI did the calorie counter calculator on VeryWellFit and it gave me 392 calories. I love the smoothie.
Lacie says
June 3, 2018 at 1:55 pmI really enjoy this smoothie. I’m pregnant with #3 and this smoothie has helped me not feel so bloated! The taste is so refreshing as well. I started your 31 day smoothie challenge…excited for something new and to encourage my other two littles to eat more veggies.
★★★★★
Maryea says
June 4, 2018 at 6:41 amSo glad you’re doing the challenge! Enjoy!
Emmy says
April 12, 2018 at 9:48 pmHi! Recipe sounds amazing! I was wondering how effective this smoothie actually is? My Prom is this weekend and my dress is tight! Thanks!
Maryea says
April 13, 2018 at 9:40 amIt works well for me! I often have it as my afternoon snack if I’m going out in the evening to have an anti-bloat effect.
Karen says
May 7, 2018 at 10:21 amI take a probiotic every morning. Will there be any counter
interaction with the probiotic and the afternoon smoothie?
Maryea says
May 7, 2018 at 2:17 pmNope–that shouldn’t be a problem! I also take a probiotic. 😉
Karthik says
February 7, 2018 at 11:21 amCan I add spinach to this recipe without running the risk of bloating?
Rhodelyn Barnizo says
October 20, 2017 at 9:28 amThank you for that information. Now I know which foods are to be used as anti-bloat. I never realized that I just can find it a home. Thanks for sharing that wonderful information.
★★★★★
Jamie-Lee says
October 15, 2017 at 11:19 amI’m thinking about having this as my post-gym smoothie. Can I add protein to it and it still be effective?
Maryea says
October 16, 2017 at 9:33 amI believe so!
Keri says
July 11, 2017 at 10:06 pmI’m allergic to bananas, can I use berries or green apple instead?
★★★★★
رژیم غذایی says
June 9, 2017 at 3:39 pmHummus tends to make me bloated and gassy. The overeating and eating to fast tip really resonates with me, I’m definitely guilty of that. Thank you for the reminder to slow down!
Brenda says
September 4, 2016 at 1:15 amWould I be able to use water in stead of the coconut water? Due to the fact that I don’t have some at this very moment?
★★★★★
Maryea says
September 5, 2016 at 9:46 amYes! That totally works also.
Kate says
July 31, 2016 at 10:35 pmHi Megan,
I’m thrilled to see an anti-bloating smoothie recipe. But my body’s not so keen. Allergic to bananas and really hate ginger. I could manage that apple cider vinegar though. Do you have any recommendations for substitutions? I’ll even suck up the ginger if I must because I hate bloating so much more. It’s a constant fight. Thanks!
Colleen says
July 15, 2016 at 11:36 amCucumbers contain ‘cucurbitacin’, which causes gas, burping, stomach upset and indigestion. They are full of water, but the gas side effect would be counterproductive to “anti-bloating”.
Jenika says
June 29, 2016 at 1:29 pmI added 1/2 cup of pineapple and the extra pineapple juice from cutting my pineapple and a little less than 1 tbsp of the apple cider vinegar, PLUS 1 tbsp of flaxseed oil, which balanced out the sour vinegar taste. Flaxseed oil is known to have a lot of health benefits and I always add it to my smoothies.
Michelle says
June 20, 2016 at 9:33 pmCould I substitute avocado for the banana? I don’t like bananas in my smoothies. Thanks!
Maryea says
June 21, 2016 at 6:25 amYes, you can! Avocados are high in potassium also, so they also have an anti-bloating effect. The bananas lend a sweetness, however, the the avocado will not. Keep that in mind as you make the substitution. The flavor will not be the same at all.
Michelle says
June 22, 2016 at 1:48 pmThank you! I tried it and loved it. I did add just a touch of raw honey (1-2tsp I think) to take off the bite of the ACV. I will keep this recipe in my arsenal.
Maryea says
June 23, 2016 at 10:44 pmThanks for letting me know, Michelle! 🙂
Daphne says
June 14, 2016 at 10:58 amGreat idea! I made this substituting frozen blueberries (also AI) for the ice cubes. It went well with the ginger flavor and masked the vinegar. Thank you so much for a filling and effective recipe for reducing my bloat.
Maryea says
June 15, 2016 at 7:00 amYou’re welcome!