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
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Healthy Living Playbook!
Anything after 7pm is like midnight to me. I guess that’s what happens when you’re a morning person and awake at 5am. This smoothie sounds delicious! PS love the straw too! 😉
Thanks so much Megan!
I am allergic to ginger. It is every receipe I see for smoothies. I don’t eat after 7 Pm as well, so I watch what I eat during the day. I have bloating and would like to loose some belly fat. Is there any other spice I can use that would as effective as ginger???
Activated charcoal is known to reduce bloating. Two tablets usually does the trick. Hope it helps.
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Paprica
I need to try adding ginger to my smoothies! This sounds so refreshing!
I use it all the time in my smoothies. I swear it gives me extra energy. 🙂
Can’t wait to try this! I am getting a ton of organic cucumbers in my CSA box every week and am running out of ways to use them.
Same here!
I’d love to add more fresh ginger to mine and my family’s diets. What foods are you putting ginger in or with to be able to eat so much per week? Would love to know your tips and tricks 🙂
I add it to my smoothie nearly everyday which accounts for most of it. 🙂 My husband and son love ginger in their smoothies, too, but my daughter not so much. I also add it to homemade salad dressings and sauces often and it’s great just adding a few slices to hot tea.
Thanks for the reply! I added fresh ginger to our smoothie this morning and really liked the flavor! Ginger will become a regular addition around here 🙂
Glad to hear it! I love love love ginger in smoothies.
I added ginger again today and I really can’t believe what it does to the flavor! So very delicious!!!!
Do you know what the calorie count on this is?
If I did the math correctly, there are only 187 calories in the whole smoothie!
Yes, this smoothie is great. The most high-kcal ingredient is banana
Do I have to add ice. I like my smoothies not as thick. More like juice.
Looks yummy.
You don’t have to, but I like my smoothies much better when they are cold. That’s the main reason I like to add ice.
You can freeze your bananas and they will cause enough chill, coldness to smoothie without adding ice. I don’t like the watering down of ice so always freeze my fruits & use them in place of ice. Bananas are great to freeze, stops them from getting overly ripe & the have their own packaging so you don’t have to bag them. Peel comes right off with slicing down seams after a sec off holding under cold water. Just something I do, if anyone wants to give it a try… Happy smoothing!!
CJ
Thanks, CJ. I do this often. 🙂
Hi Maryea
This recipe looks awesome but was wondering what the (natural) sugar content is and for someone wanting to lose weight would it be best to replace coconut water with plain water?
Cheers
Deb
There are about 17 grams of natural sugar from the banana and 4 grams from the coconut water. As long as you don’t go overboard with natural sugars in the rest of your meals/snacks in a day, I don’t think this smoothie would deter weight loss.
I love the smoothie,it’s very refreshing. I wonder when is the best time to have it morning afternoon or evening.
Anytime, really!
I just made this smoothie and loved it! I did a little blog about my experience and tagged this post! Great stuff here on your blog!
Thanks so much, Kacey!
It sourds delicious! I would live to yet but I’m allergic to bananas and avocado (which van be a substitute for bananas in aime cases). Have you tried to substitute the banana by something else?! If so and if not, does anyone have an idea of the best fruit or vegetable to substitute the banana with and that will not alter what this receipe should taste like?!
You could try cooked sweet potato? But it will probably change the calorie count.
I’m new at these healing smoothies…can someone please tell me on this one how often do they drink it? Once a day or only as needed?? And should this be consumed while home all day or is it “safe” to go out ? any help on other remedies would be appreciated..Thank You!
You can drink this everyday or as needed. I tend to drink it in the afternoon before I’m going out later–when I know I want that anti-bloat effect!
I’d like to know as well..
Won’t the cucumber cause gas?
When do you recommend to drink this smoothie?
yo
You can always drink the ACV separate. I try to it a few times a day in 12 oz of water.
Yes, very true!
Thanks for the recipe. I tried it this morning and I really like it!
Thanks for letting me know, Cindy!
Hi! Love this post! I am currently 5 weeks pregnant, almost 6. Is this smoothie okay to drink while pregnant and if so, does it help with pregnancy bloat? Can I use the Apple Cider Vinegar as well? Thanks in advance!
As far as I know all of these ingredients are fine for pregnancy, but it’s always smart to check with your doctor first. Congratulations on your pregnancy! 🙂
How often should so drink this?
As often as you prefer. You can drink it everyday if you’d like! 🙂
Wow
Is the coconut water necessary??
No, you can use regular water if you prefer.
Great 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.
You’re welcome!
Could I substitute avocado for the banana? I don’t like bananas in my smoothies. Thanks!
Yes, 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.
Thank 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.
Thanks for letting me know, Michelle! 🙂
I 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.
Cucumbers 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”.
Hi 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!
Would 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?
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Yes! That totally works also.
Hummus 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!
I’m allergic to bananas, can I use berries or green apple instead?
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I’m thinking about having this as my post-gym smoothie. Can I add protein to it and it still be effective?
I believe so!
Thank 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.
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Can I add spinach to this recipe without running the risk of bloating?
Hi! Recipe sounds amazing! I was wondering how effective this smoothie actually is? My Prom is this weekend and my dress is tight! Thanks!
It 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.
I take a probiotic every morning. Will there be any counter
interaction with the probiotic and the afternoon smoothie?
Nope–that shouldn’t be a problem! I also take a probiotic. 😉
I 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.
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So glad you’re doing the challenge! Enjoy!
I did the calorie counter calculator on VeryWellFit and it gave me 392 calories. I love the smoothie.
Maryea 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?
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It 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.