Belly bloat can be a frustrating and uncomfortable experience. It can cause discomfort, fatigue, and even pain, and it can disrupt your daily routine. Although bloating is a common issue, it is not something to be taken lightly. There are many potential causes of bloating, such as overeating, eating too quickly, constipation, food intolerance, poor gut health, and even stress.

The great thing is that there are plenty of natural bloating remedies, including drinking an anti-bloating smoothie packed full of friendly foods to get you and your gut bacteria feeling better.

What is a bloated stomach?

Bloating refers to the sensation of tightness, pressure, or fullness in the stomach area. This may or may not be accompanied by a visible swelling of the abdomen. The discomfort can vary in intensity and may be temporary or recurring. Digestive tract issues and hormonal changes can cause bloating to occur cyclically. If your bloating persists, it’s important to seek medical attention to determine the underlying cause.


Why do people experience bloating?

What is a bloated stomach?

There are many reasons why a person may experience bloating. The most common cause is excess gas in the intestines.

Eating food too quickly or having an intolerance to certain foods can also cause gas to build up in the digestive tract. Hormonal changes during a woman’s menstrual cycle can also cause temporary bloating.

What relieves bloating?

What relieves bloating in the long term will depend on the root cause. You may need a professional diagnosis to truly understand how you can ease your symptoms. If you’re looking to try a home remedy to de-bloat your stomach today or avoid bloating tomorrow, there are a few healthy smoothie recipes you can try!

Many of my clients have relieved their bloating by changing a few small things in their diet as well as lifestyle changes. this has really helped to support their gut health.

What smoothies help with bloating?

One question I get asked a lot, is what smoothies are good for bloating? The answer? There are many great smoothie recipes that help tackle bloating however you want to include foods that are low FODMAP friendly, which are safe for most people with bloating and digestive issues to eat.

Foods to avoid

Certain foods can cause bloating due to their indigestible sugars, fibres and artificial sweeteners. These include beans, lentils, fruits and vegetables (such as Brussels sprouts, cabbage, cauliflower, carrots, prunes, and apricots). Artificial sweeteners like sorbitol and natural sweeteners such as fructose can also cause gas and bloating. Dairy products can also cause bloating if you have trouble digesting lactose. Whole grains, despite their many health benefits, can also cause a bloated stomach due to their high fibre content.

Foods that help reduce bloating

To avoid these issues, it’s recommended to slowly increase fibre intake and to stay hydrated when eating particularly high-fibre foods. Instead, try low-FODMAP foods that may help alleviate bloating. Foods that don’t cause bloating include:

Foods that help reduce bloating


  1. Yoghurt – ideally plain
  2. Bananas
  3. Fennel
  4. Lemons
  5. Avocado
  6. Cucumber
  7. Kiwi
  8. Asparagus
  9. Pineapple
  10. Beetroot
  11. Celery
  12. Spinach
  13. Tomatoes
  14. Oatmeal
  15. Blueberries

Smoothie recipes to help battle the bloat

Tropical green smoothie

This delicious smoothie recipe combines appetite-suppressing mint with anti-inflammatory pineapple to help reduce bloating and promote weight loss. You can use unsweetened coconut milk or coconut water for added refreshment. Plus, it’s vegan friendly too – making it great for a whole array of diets!


  • 250ml unsweetened coconut milk or water
  • 1 handful of pineapple
  • 1 handful of kale
  • 1 handful of spinach
  • 1 handful of fresh mint
  • 1 scoop plant-based protein powder


In a high-speed blender, blend 1/2 of the coconut milk or water, spinach, mint leaves, kale and protein powder until smooth. Once smooth, pour into a glass. Rinse out the blender and blend the remaining ingredients together with a handful of ice cubes. Once your desired consistency, pour into the green layer and enjoy!

Tropical Green Smoothie

Green apple smoothie recipe

This vibrant green smoothie combines anti-bloating ingredients like apples, lime, cucumbers, avocado, pineapple, and spirulina to help aid digestion. Adding some fresh ginger can help to fight bloating further, as it acts as both a muscle relaxant and an anti-inflammatory agent.

Green Apple Smoothie


  • 2 apples chopped, peel left on
  • 1 handful of pineapple chunks
  • 1/2 cucumber chopped, peel left on
  • 1/2 a lime, juiced
  • 1/2 an avocado
  • 1 teaspoon of spirulina powder
  • 125ml almond milk
  • 1 teaspoon of chia seeds

Method: Add all ingredients to a high-speed blender and blend until smooth. For something extra, add ice cubes to a glass and pour over or chill before enjoying.

Mocha Breakfast Smoothie

Chocolate breakfast smoothie? Sign me up! Kick off your day right with this delicious coffee-flavoured smoothie. With dairy-free chocolate coconut milk, maple syrup, gluten-free oats and chia seeds, this recipe is one you really ought to try next time you’re up early. For a little bit of extra added flavour, try adding some peppermint oil to really help battle the bloat.


  • Handful of ice cubes
  • 1 small banana
  • 100ml freshly brewed coffee
  • 50ml coconut milk
  • 25g cocoa powder
  • 25g gluten-free rolled oats
  • 1 tablespoon chia seeds
  • 1 tablespoon maple syrup or raw honey


Add all ingredients to a high-speed blender. Blend until smooth or your desired consistency, ensuring the oats are finely ground. If a little thick, add more coconut milk. Serve over ice or chill in the fridge to enjoy later.

Mocha Breakfast Smoothie

When should I seek medical help for bloating?

It’s important to note that chronic bloating or persistent symptoms should not be ignored. If you have any concerns, it is important to consult with your doctor or a medical professional to rule out any underlying causes or health issues. If you experience any of the following, it’s time to contact your GP:

  • Gets worse over time
  • Persists for more than a week
  • Causes persistent pain
  • Accompanies symptoms of illness such as fever, vomiting, or bleeding.

It’s important to pay attention to possible triggers and make a note of them, including diet, hormonal and stress factors. If unsure, bring your notes to a specialist for guidance. Medical testing can also help determine the cause of bloating.