Bloated? You need this Anti-Bloat Smoothie in your life! Made with ingredients that are known to reduce bloating, it also tastes delicious!
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!
How to Make the Anti-Bloat Smoothie
The 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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Delicious! I added 1/2 cup of frozen wild blueberries and 1 teaspoon of Braggs ACV. Thanks for the refreshing and healthy recipe!
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Perfect recipe!
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Super delicious and works great. It actually tastes better with the ACV—nice and tangy. There’s some debate about cucumber being the cure for or cause of bloating, but for me the problem is solved by peeling the cucumber. Frozen blueberries instead of ice cubes are also nice.
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I’m not sure if we combine these ingredients together although I love all of them
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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.
I did the calorie counter calculator on VeryWellFit and it gave me 392 calories. I love the smoothie.
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!
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. 😉
Can I add spinach to this recipe without running the risk of bloating?
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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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!
I’m allergic to bananas, can I use berries or green apple instead?
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I made it this morning, I have a question… how many times a day does one have to drink it?
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Once a day or as needed. 🙂
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!
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?
★★★★★
Yes! That totally works also.
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!
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”.
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.
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! 🙂
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!