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    Home » Smoothies

    De Bloating Smoothie

    Published: Jul 27, 2022 · Modified: Jan 4, 2025

    de bloating smoothie with banana and pineapple
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    De Bloating Smoothie Recipe! My green smoothie is the best smoothie for bloat. I made my anti bloating smoothie with pineapple, banana, spinach, and more ingredients that are not only healthy but all gut healthy.

    Next time you are feeling bloated or even just need a healthy smoothie recipe, make my green de bloating smoothie! I included ingredients that are all IBS and low FODMAP friendly so most of you will benefit from the anti bloating effects of this delicious smoothie.

    Love making thick smoothies at home and want to learn how to make smoothie bowl recipes too? Make sure to read my full tutorial on How to Make Thick Smoothie Bowls every time!

    DE BLOATING SMOOTHIE INGREDIENTS

    • Frozen pineapple
    • Frozen banana
    • Baby spinach
    • Fresh lime juice
    • Soaked chia seeds
    • Fresh spearmint
    • Milk of choice (I used unsweetened coconut milk)

    WHAT SMOOTHIES HELP WITH BLOATING?

    So many people ask me, are smoothies good for bloating? And the short answer is yes, the longer answer is not always.

    My smoothie includes ingredients that are low FODMAP friendly, which are safe for most people with IBS to eat. However, no one is the same. What causes me to bloat might not be what causes you to bloat. I encourage you to find out your trigger foods, or the foods that trigger bloating and avoid them!

    But in my de bloating smoothie, I included all foods that are gentle on your gut and help most people reduce the bloat!

    HOW TO DE BLOAT

    If you're trying to avoid belly bloat in the first place, here is list of common foods that cause bloating:

    Bloating foods

    • Refined sugar
    • Refined grains
    • Too much fresh dairy products (fermented like yogurt is OK)
    • Too much salty foods
    • Deep fried food
    • Too much alcohol
    • Beans & lentils (if you're not used to them)
    • Cruciferous veggies (like broccoli, cabbage, brussels sprouts.. )

    If you're eating any of the above foods often and keep getting bloated, try cutting them out and see if you notice no more bloating. All of the above can be eaten in moderation, but when you're eating a LOT every day, that's when bloating happens.

    Now what foods can reduce bloating? Here are a list of foods that can help with your bloated stomach:

    De bloating foods

    • Cucumbers
    • Leafy greens like spinach, chard, etc. (kale is the exception since it's a cruciferous and too much can make you bloat)
    • Celery
    • Avocados
    • Plain yogurt (yogurt with sugar & fake sugar can make you bloat, always choose plain)
    • Berries
    • Ginger
    • Turmeric
    • Peppermint
    • Bananas
    • Pineapple
    • Oatmeal

    HOW TO MAKE A DE BLOATING SMOOTHIE

    My bloat busting smoothie recipe is SO easy to make!

    First, I highly encourage you to soak the chia seeds before adding them to your smoothie. Soaking seeds will give you the maximum benefits.

    STEP 1- SOAK CHIA SEEDS

    Place 1 teaspoon chia seeds in a small dish. Add about ⅛ cup of water. Set aside for 15 minutes up to overnight. I like to make enough soaked chia for the week and store it in a container in my fridge.

    STEP 2- ADD INGREDIENTS TO YOUR BLENDER

    Next, add all the ingredients for your de bloating smoothie to your blender. Everyone asks me if the type of blender matters and no it does not. Use any blender.

    Ingredients in my de bloating smoothie:

    • 1 cup frozen pineapple
    • ½ frozen banana (low FODMAP use an unripe banana)
    • Hand full baby spinach
    • Juice of 1 lime
    • 1 teaspoon soaked chia seeds
    • 1 sprig fresh spearmint
    • 1 cup unsweetened coconut or almond milk
    De bloating smoothie ingredients
    Green De bloating smoothie
    de bloating smoothie with banana and pineapple

    STEP 3- BLEND AND ENJOY!

    Turn your blender on medium to high speed. Blend until there are no chunks of pineapple, banana or spinach left.

    Pour into a glass and enjoy!

    FAQ's

    Frequently asked questions about my de bloating smoothie recipe.

    Do smoothies make you bloat?

    Yes some smoothies can make you bloat. The ones that cause bloating include ones made with sweetened milk, sweet yogurt, or produce that causes bloating.

    Do green smoothies reduce bloating?

    Yes! Green smoothies can help reduce a bloated stomach. Add cucumber, avocado, spinach, and/or spearmint for the most benefits.

    What is good to drink for bloated stomach?

    Start with water! Then, if you are still bloated try making a green anti bloat smoothie.

    Love making gut healthy smoothies? Try these smoothie recipes next!

    • Weight Loss Smoothie
    • Gut Healthy Smoothie!
    • Orange julius smoothie
    • Watermelon smoothie
    • Mango dragon fruit smoothie
    • Cloud smoothie
    • Pink pitaya powder smoothie
    • Smoothies with vegetables
    • Tropical green smoothie
    • Strawberry banana smoothie
    • Cucumber
    • Spinach Smoothie
    de bloating smoothie

    If you try my Green De Bloating Smoothie Recipe, please let me know your thoughts by leaving a rating and comment below! Ready for more? Subscribe to my newsletter or follow along on Pinterest, Instagram, Facebook, and Youtube!

    de bloating smoothie with banana and pineapple

    The Best De Bloating Smoothie

    Make my green de bloating smoothie for a flat stomach this summer! My smoothie is made with IBS and low FODMAP friendly ingredients. It is delicious, easy to make, and totally healthy for you!
    5 from 20 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Total Time 5 minutes mins
    Course Breakfast, Drinks, Snack
    Cuisine American
    Servings 1 person
    Calories 214 kcal

    Equipment

    • Blender
    • Glass

    Ingredients
      

    • 1 cup frozen pineapple
    • ½ frozen banana low FODMAP use unripe banana
    • handfull baby spinach
    • 1 lime, juiced
    • 1 teaspoon chia seeds soaked in ~⅛ cup water
    • 1 sprig fresh spearmint
    • 1 cup unsweetened coconut or almond milk

    Instructions
     

    • Add all ingredients to your blender.
      De bloating smoothie ingredients
    • Blend on medium- high speed until smooth and no chunks of fruit or spinach remain.
      Green De bloating smoothie
    • Pour into a 16 ounce glass and enjoy!
      de bloating smoothie with banana and pineapple

    Video

    Notes

    For the maximum chia seed benefits, soak them in water for at least 15 minutes or overnight. Add the soaked chia seeds in water right to your smoothie!
    Nutrition facts for any recipe on thehintofrosemary are only an estimate and not guaranteed.

    Nutrition

    Serving: 1de bloating smoothieCalories: 214kcalCarbohydrates: 42gProtein: 3gFat: 6gSaturated Fat: 3.7gSodium: 11mgPotassium: 663mgFiber: 9gVitamin A: 751IUVitamin C: 139mgCalcium: 263mgIron: 3.05mg
    Keyword antibellybloatgreensmoothierecipe, antibloatingsmoothie, antibloatingsmoothierecipe, bananasmoothieforbloating, debloatinggreensmoothie, debloatinggreensmoothierecipe, debloatingsmoothie, debloatingsmoothierecipe, pineapplesmoothieforbloating, smoothiestoremovebloating
    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

      5 from 20 votes (15 ratings without comment)

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      Recipe Rating




    1. Tiff

      July 27, 2022 at 4:00 pm

      5 stars
      Okay so I made this last time I was bloated and it worked!! I even got to use up some of the fresh mint from my garden. Thank you so much Rosemary!

    2. Tim S

      November 05, 2022 at 4:21 am

      5 stars
      I am not what you would call a “vegan” so when I saw this smoothie, I was excited as I have been battling with some bloat. I wasn’t sure on what it would taste like .
      Have just made this, and can say my concern at the taste was completely uncalled for. This smoothie is so so good. Looking forward to my second serving tomorrow. 10/10 from me !
      Tim - New Zealand

    3. Tanya

      January 30, 2023 at 5:35 pm

      5 stars
      Yummy and just what I was looking for, will make again. Thank you!

    4. Rosemary

      January 31, 2023 at 3:22 pm

      I'm so happy you loved it!! Thanks for trying it out!

    5. Romana

      July 19, 2024 at 5:15 pm

      5 stars
      Absolutely amazing flavour, I was a bit worried to mix milk and lemon together .. but oh boy, it was so refreshing and yummy. Thank you 😊

    6. Rosemary

      October 05, 2024 at 5:14 pm

      I'm so happy you enjoyed it!

    7. Jo Anne Goodnight

      April 24, 2025 at 1:56 pm

      5 stars
      Absolutely delicious! I’m curious why you do not recommend protein powder?

    8. Rosemary

      April 25, 2025 at 12:30 pm

      I'm so happy you enjoyed! I usually make smoothies as a snack or with other food that has protein- but if you want to add protein powder you definitely can 🙂

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    Rosemary Squires registered dietitian of the hint of rosemary blog

    Hi, I'm Rosemary, a registered dietitian and proud mom to a lively toddler. Back in 2015, I launched Hint of Rosemary to share my genuine passion for delicious and enjoyable healthy eating.

    In our home, I celebrate the delightful fusion of American and Jordanian cuisines, drawing inspiration from the rich tapestry of Arabic cuisine, and striving to create a harmonious blend of cultures. My hope is that you'll find inspiration here and, above all, savor every bite.

    More about me →

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