A smoothie should leave you feeling good, not puffed up. If yours regularly causes bloating, the cause is usually one of a handful of things, and most are easy to fix without giving up smoothies.
Common causes
Air
Blending whips air into the drink, and drinking quickly, or through a straw, adds more. That swallowed air is one of the most common reasons for feeling bloated right after a smoothie.
Volume
A large smoothie can hold three or four portions of fruit and vegetables. Drinking all of that in a few minutes is a lot for your stomach to deal with at once.
A sudden jump in fiber
Fiber is good for you, but if your usual diet is low in it, a smoothie packed with greens, seeds and fruit can cause gas and bloating while your digestion adjusts.
Certain fruits and vegetables
Some ingredients are high in FODMAPs, a group of carbohydrates that many people find hard to digest. In smoothies the usual suspects are apple, mango, very ripe banana, pear and watermelon. Raw kale and other cruciferous greens can also cause gas in large amounts.
Dairy and add-ins
If you are sensitive to lactose, milk and yogurt can be the problem. Some protein powders also contain sugar alcohols or added fibers that cause bloating.
How to fix it
- Sip slowly, without a straw, and make a smaller smoothie.
- Let the smoothie sit for a minute after blending so the foam settles.
- Increase fiber gradually: start with fewer seeds and greens and build up over a couple of weeks.
- Swap high-FODMAP fruit for gentler options like strawberries, blueberries, kiwi, pineapple, orange or a firm banana.
- Use spinach instead of kale, and lactose-free milk or a plant milk instead of dairy.
- Check your protein powder label for sugar alcohols such as sorbitol or erythritol.
- Have something to chew alongside, like a slice of toast with nut butter.
A gentler smoothie to try
Our Strawberry Banana Smoothie made with a firm banana and almond milk is a good low-bloat starting point. Our Tropical Smoothie with extra pineapple and less mango is another.
When to see a doctor
Occasional bloating after a big smoothie is normal. If you are bloated often, it is painful, or it comes with other symptoms like changes in bowel habits or weight loss you cannot explain, talk to your doctor.
