Do Smoothies Make You Bloated: Facts & Solutions

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.

Do Smoothies Make You Bloated

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.

Do Smoothies Make You Bloated

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 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. 

woman touching her stomach

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!

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Easy Smoothie For Bloating

Beat the bloat effortlessly with my easy smoothie for bloating. A quick and soothing blend designed to support digestive comfort.

  • Total Time: 5 minutes
  • Yield: 1 1x


Units Scale
  • 34 slices of cucumber
  • 1/2 small avocado peeled and pitted
  • 1/3 cup of yogurt
  • 1/2 cup of coconut water
  • 1 cup frozen berries (I used 50/50 blueberries and strawberries)
  • 1/2 tsp of matcha powder
  • 1 teaspoon of honey


  1. Using a nutribullet or a blender, add the frozen berries to it first, followed by the other listed ingredients.
  2. Blend for 2-3 minutes until smooth and creamy.
  3. Taste and adjust the sweetness, thickness, etc if needed.
  4. Serve and drink up!


Drink this smoothie as soon as it’s blended for the best taste.

  • Author: Ella Waterworth
  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Smoothie
  • Cuisine: American
  • Diet: Gluten Free


  • Calories: 312.4
  • Sugar: 19.4
  • Fat: 7.7
  • Carbohydrates: 29.3
  • Fiber: 7.7
  • Protein: 2.2

Keywords: debloat smoothie, easy smoothie recipe, healthy belly fat burn smoothie, smoothies for bloating, smoothies to beat the bloat, weight loss smoothie

So, try this recipe, and let us know how you feel!


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.

Ella Waterworth
Ella Waterworth

Founder & Recipe Developer at Smoothies N Cookies

Ella Waterworth is the founder of Smoothies N Cookies and she is a professional smoothie recipe creator. She gained extensive knowledge of creating smoothies by working for Smoothie King for several years.

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