Most of us associate smoothies with being healthy, and in so, we associate them with feeling good.
For the most part, this association is not wrong. However, it is not uncommon for a smoothie to make you feel uncomfortable and bloated. But, why?
It turns out that not being aware of how our body deals with certain food groups could be the primary cause of this.
So, let us tell you exactly why you may be feeling bloated and uncomfortable after you have enjoyed your morning smoothie.
Are You Bloated? It Could Be The Smoothie!
The smoothie itself could be the problem. You see, when you make a smoothie you include the primary macronutrients, protein, carbohydrates, and fat.
However, when you eat different foods your body breaks them down differently.
The biggest culprits of this are fruits and proteins which require your body to release opposing digestive juices.
Protein & Fruit Are Digested Differently
Let’s say you have a smoothie that is high in protein but also contains fruit. This would make you bloated.
Why? Well, protein needs an acidic digestive juice to break down, meanwhile, fruit requires alkalines.
Therefore, when you are consuming them together, your stomach needs to make both, and they counteract each other.
This results in you getting some foods stuck in your GI tract, which can result in quite a bit of discomfort for you.
Building A Good Smoothie
Building the right smoothie is the key to avoiding being bloated when you enjoy a smoothie. However, swapping out a banana for some kale just isn’t going to work.
Vegetables also need your body to use alkaline juices in digestion.
This means that if you are going to mix protein into your smoothies, your best bet is to stick with a go-to protein powder, mixed with water.
Protein should also be no higher than 15 to 20 grams per serving, as your body will be confused if you try to have more all at once.
However, this does not mean that your smoothies need be boring, or plain.
You shouldn’t avoid fruit either. Fruit is awesome for digestion, but it is just not suitable when you’re also having protein.
If you are having a fruity smoothie, add in some leafy greens as it will boost its digestibility as Hopkinsmedicine.com states.
Similarly, choose water over milk or juice. You could also choose a yogurt, as many yogurts are packed with probiotics that can help your digestive system to break the ingredients down.
Protein and fruit smoothies just do not go well together.
If you require both in your diet, you could consider having a protein shake post-workout, and a smoothie later in the day. Just try to avoid mixing the two in one, especially in substantial quantities.
Other Reasons Why You Might Be Bloated
That being said, it may not be the protein and fruit mix that makes you bloated, it could be the ingredients, an intolerance, or the speed of your consumption!
When you combine the correct ingredients, smoothies can be great. However, if you combine them wrong, ignore an intolerance, or chug them, you’re asking to get bloated.
Why is this? Let us explain!
#1. The Ingredients Are Tough To Digest
Hard-to-digest ingredients could be your first problem. There are some fruit and veg out there that are significantly harder for you to digest them others, they may cause more bloating and more gas.
One food that is notoriously guilty of this is spinach. However, mango, pears, peaches, kale, and others are also in this category.
Some of us struggle when it comes to digesting vegetables and fruits in general.
#2. You’re Drinking Too Fast!
Another reason you may be bloated is if you are drinking your smoothies too fast. You should be slowly consuming them over 5 to 10 minutes.
If you are drinking it all in one go, you are asking your body to take in a lot of nutrition all in one go. This can be overwhelming for your digestive system. Take it slow!
#3. You May Be Intolerant To Some Ingredients
We are not always aware of the things we are intolerant to, and if you are bloating from your smoothies you may have a hidden intolerance.
If you mix too many things into your smoothie you will likely be uncomfortable. However, if you use dairy, or nuts in your smoothies, and you bloat, an intolerance is possible.
Be aware that intolerances are not always the case. If you are suspicious that you may have an intolerance, try eating the foods individually first. Complete a process of elimination, if you are fine after doing this, then it is unlikely to be a food intolerance.
Our Anti-Bloat Smoothie Recipe
If you are bloated and need relief, why not try our smoothie recipe to beat the bloat?
This smoothie is also a good option if you love smoothies, but don’t want to get bloated after drinking a smoothie.
Alternatively, you can also try bloat detox drinks to help with the bloat too!
Smoothie Recipe To Beat The Bloat
Equipment
- 1 Blender We used this one
Ingredients
- 3-4 slices of cucumber
- 1/2 avocado
- 1/2 cup/75g of frozen berries
- 1/2 tsp of matcha
- 1 tbsp of yogurt
- 1/2 cup/125ml of coconut water
Instructions
- Add all the ingredients to a high-speed blender and blitz until smooth.
- Serve and drink up!
Video
Notes
Nutrition
So, try this recipe, and let us know how you feel!
FAQs
Are Smoothies Heavy On The Stomach?
Smoothies may be heavy on the stomach depending on what you put into them. Some fibrous ingredients or protein-heavy ingredients can be challenging to digest. Very fibrous smoothies will also cause some digestive discomfort
Can Smoothie Cause Gas?
Smoothies can cause gas depending on what you put in them. Hard-to-digest foods and very fibrous foods naturally cause a lot of gas due to how they get broken down in the intestines.
Why Do Smoothies Make Me So Full?
Smoothies, unlike juices, do not remove the fiber from the foods. This means that they can be quite fibrous and fiber is very filling. Some smoothies can also contain a great deal of protein as well, protein is also known for filling the stomach.
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