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How To Beat Belly Bloat with a Green Smoothie Recipe

Abdominal bloating is no fun – learn how to beat belly bloat with some help from our refreshing tummy-taming green smoothie!

How To Beat Belly Bloat plus an Anti-Bloat Green Smoothie | simplegreensmoothies.com

We’ve all been there at one time or another. For whatever reason we find ourselves feeling bloated and uncomfortable. It could be due to overeating, eating the wrong foods, or another cause. One thing is certain: it’s no fun at all. There are plenty of natural ways to beat belly bloat, including drinking a green smoothie chock full of anti-bloat ingredients to get you feeling better.

Common Causes of Belly Bloat

Bloating can be due to retained fluid or trapped air in the digestive tract. It can be caused by an imbalance of electrolytes – sodium and potassium. Too much sodium can cause bloating and bringing things back to balance with potassium-rich foods helps combat the imbalance.

Prevention is always key and there are certainly things you can do. For example, staying away from certain foods known to cause bloating. Eating smaller, more frequent meals. Eating a fiber-rich diet of whole, unprocessed foods. Taking a pre- and pro-biotic and/or digestive enzymes to help you better digest your food.

Sometimes eating too many raw veggies can cause bloating, so if that’s the case, trying eating more cooked veggies to help breakdown the fiber to help the body digest them more easily. Staying hydrated, but eliminate carbonated and sweetened drinks. Regular exercise. All of these things can help the digestive tract on track (i.e. moving along) and help prevent bloating. Constipation often accompanies bloating so keeping things moving will help. Now I should warn you that if you haven’t already been eating a diet rich in fiber it can in the beginning cause more gas and bloating, but once you adjust it will help with prevention.

But inevitably, bloating happens to the best of us even when taking precautionary measures. So let’s talk about some natural ways to beat belly bloat.

How To Beat Belly Bloat The Natural Way

Instead of reaching for medication, it’s worth giving these natural remedies a try, especially when it comes to belly bloating.

Get hydrated

I already mentioned hydrating as a way to prevent bloating, but it’s also part of the cure. That may seem counterintuitive if you’re retaining water. But drinking plenty of water can help move excess water through your system, particularly if you add some fresh squeezed lemon juice.

Eat your veggies!

Vegetables that are known to help beat belly bloat are celery, fennel, and asparagus. We love adding celery and fennel to smoothies (asparagus…not so much) for added fiber and because they both naturally combat gas and bloating. Cucumber has a high water content along with fiber, both of help remedy bloating.

How To Beat Belly Bloat plus an Anti-Bloat Green Smoothie | simplegreensmoothies.com

Enjoy Tropical Fruits to Remedy Belly Bloat

Tropical fruits papaya and pineapple are nutrition powerhouses, but are both also important anti-bloating foods. Pineapple contains bromelain, especially near the hard core. Bromelain has anti-inflammatory properties and can help with heartburn. Papaya is a well-known natural heartburn fighter, which can sometimes accompany bloating. Papaya contains the proteolytic enzyme papain, a milky substance that helps promote digestion.

Citrus like lemon and lime help the body flush out toxins and more importantly, help keep bowels moving along. That’s one reason we love drinking warm lemon water first thing in the morning. 😉

Calming herbal teas to help with belly bloating

Teas made from herbs like peppermint and rosemary have a calming effect on the tummy and also promote better digestion. Ginger is well-known for its positive effects on digestion and other stomach troubles like nausea. Chamomile, dried or fresh, along with peppermint and rosemary, can be steeped in hot water and consumed while warm for their healing benefits.

Apple cider vinegar

If you know you’re prone to bloating, try drinking 1 tablespoon raw apple cider vinegar stirred into a glass of water. This helps promote proper levels of stomach acid and aids in digestion. And as I mentioned above, taking digestive enzymes with meals can help break down food for better digestion and absorption.

Prebiotics and Probiotics

A diet rich in pre-or probiotics keeps the bacteria in the intestine humming along and helps prevent bloating, constipation, and gas. Try adding in fermented foods like kimchi, kombucha, sauerkraut, kefir, and pickles, or take a high-quality supplement.

Adding any of the aforementioned foods to your smoothies is a great way to help beat belly bloat. Our smoothie recipe below is refreshing and nourishing as well as healing and calming.

How To Beat Belly Bloat with an Anti-Bloat Green Smoothie | simplegreensmoothies.com

Beat Belly Bloat with this Simple Green Smoothie

Anti Belly Bloat Green Smoothie w/ Pineapple Papaya

  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Category: Breakfast, Snack


Blend up this all natural (and tasty!) green smoothie to help beat belly bloat and discomfort.



  • 2 cups fresh spinach
  • 1 large cucumber (peeled if desired, cubed)
  • 2 celery stalks (chopped)
  • 2 cups frozen pineapple
  • 1/2 cup papaya (cubed (fresh or frozen))
  • 1 tablespoon fresh ginger (grated)
  • 1 tablespoon fresh squeezed lime juice


  1. Place spinach, cucumber, and celery into blender. Blend until smooth. The cucumber should provide enough liquid, but if not, add a little water.
  2. Add the pineapple, papaya, ginger, and lime juice. Blend again until completely smooth. 
  3. Serve immediately or refrigerate in jars with tight-fitting lids for up to 2 days.


  • Calories: 277
  • Sugar: 45
  • Sodium: 127
  • Fat: 1
  • Carbohydrates: 69
  • Fiber: 9
  • Protein: 6

How To Beat Belly Bloat plus an Anti-Bloat Green Smoothie | simplegreensmoothies.com

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  1. MyKitchenWish Blenders

    December 26th, 2017 at 1:12 pm

    Pineapple and papaya is one of my favorite smoothie combinations, looking forward to trying your version!

  2. SGS Rawkstar Amanda

    December 28th, 2017 at 12:49 pm

    Rawesome! Make sure + check back in. I’d love to hear what you think! 🙂

  3. Jen Hansard

    January 3rd, 2018 at 4:57 pm

    You are gonna LOVE this recipe then!!!

  4. LkCvx

    December 28th, 2017 at 9:29 pm

    Love the Nutrition info format

  5. Jen Hansard

    January 3rd, 2018 at 4:57 pm

    Yeah! I’m so glad you find it helpful. Eating well is easier to stick with when you understand all the health benefits to it. Hope you try this recipe and love it!

  6. Andreea

    January 11th, 2018 at 10:41 am

    Love your smoothies! One question, though, when you say a big cucumber, do you mean a big regular cucumber or the long one usually sold in plastic, I think its called english cucumber?

  7. SGS Rawkstar Amanda

    January 12th, 2018 at 11:00 am

    Hi Andreea,

    I usually reach for a traditional cucumber, but you can use an english cucumber too. You may just find that they add a little extra sweetness to this recipe.

  8. Betsy

    January 13th, 2018 at 12:06 pm

    I’m a newbie to smoothies! I like to start the day with one. I don’t get enough fruits and veggies and thought this would be a great way to get more nutrition. I like to have protein in the morning, but read that protein and fruits and veggies don’t digest well together. Is that true? I was doing kale, avocado, nonfat greek plain yogurt, frozen berries, 1/2 banana, and almond milk. I feel bloated. Are there food combinations that should be avoided?

    Thank yo!

  9. Summer Lull

    February 7th, 2018 at 10:33 am

    Hi – I am on three different heavy duty antibiotics – for an entire year or longer! I haven’t had a bloating problem yet but it’s only been three weeks. I am taking probiotics and also thinking this drink every day may prevent bloating – any other suggestions? Thanks!

  10. yasir

    April 18th, 2018 at 9:00 am

    Hi Lindsey, nice recipe, I showed my wife this she said mixing fruits & veg is not a good idea, hope to hear from you soon, CUZ I’d like to roin the green smoothie revolution but need my Wifes support. (: 🙂

  11. SGS Rawkstar Amanda

    April 20th, 2018 at 4:18 pm

    Hi Yasir,

    I am not a professional nutritionist, but all the research we have done suggests that blending fruits and veggies together is no different than eating fruits and veggies together–like a salad. We also view green smoothies as nature’s vitamin and believe it’s the best way to get in all those vital nutrients without taking a synthetic supplement. We lean towards fresh and plant powered and feel amazing. Hope this helps!

  12. Kate

    April 22nd, 2018 at 3:06 pm

    Is this ingredient list for one serving?

  13. SGS Rawkstar Amanda

    April 25th, 2018 at 12:33 pm

    Hi Kate,

    Good catch. It should say it up there, looking into adding that now. But in the meantime, this recipe is for 2 servings!

  14. Tracey

    April 29th, 2018 at 2:39 am

    I suffer from bloat often, could I make Popsicles with this recipe and still get the full benefits? Because this occurs often I’yd like to have it ahead.

  15. SGS Rawkstar Amanda

    May 9th, 2018 at 12:54 pm

    Hi Tracey,

    You totally can! We love turning our favorite green smoothie into popsicles. Make sure + check out our blog post right here…


  16. Menu

    December 20th, 2018 at 5:49 am

    Where doses the sodium 127 comes from that’s very high I understand the sugar even tho it’s high

  17. SGS Rawkstar Carissa

    February 18th, 2019 at 3:08 pm

    Hey There,

    The sodium amount comes from the celery and the pineapple.

    Hope that helps!

  18. Michell Tran

    February 15th, 2019 at 10:55 pm

    I have been drinking vegetables and fruit extract for almost 2 years now. I still have bloated after drinking them. I extract collard green, curly kale, spinach and other dark green kale, cucumber , lemon ,ginger , turmeric, beet and one granny smith apple , cilantro .
    I wonder what should I drink or eat whether before or after to stop the bloating. I do not take any supplement . I do not believe the supplement will do any good for my health in the long run. I depend on fruits and vegetables and seeds and nut daily for optimal health . Even though it causes the bloat after drinking them. I have to find the way to get rid of the bloat by reading around any suggestion from those have the same my condition , but did over it. Any suggestion please ! Thank you very much

  19. SGS Rawkstar Carissa

    February 18th, 2019 at 3:04 pm

    Hey Michell,

    For you to have so much bloat even after you are consuming all the right things, I would see if your body has a sensitivity to any of the foods that you are consuming. Check out this article here on food sensitivity tests:


  20. Wilmah Isu

    October 25th, 2019 at 12:34 am

    i usually have belly bloating a week before my periods, what can i do to help me

  21. SGS Rawkstar Carissa

    October 25th, 2019 at 1:33 pm

    I know exactly how you feel! Have you tried any of the suggestion above yet? I would suggest starting with the herbal teas, drinking enough water, and taking a probiotic if you don’t take one already!

  22. Sheeda

    December 27th, 2019 at 9:09 pm

    It’s 2019, I’ve been feeling stuffed from eating my heart out last few days after Christmas #noregrets. Just made this and literally sipping this as I type. Made some for mom too. Our bodies were screaming for something healthy with debloating properties. Will see if my tummy deflates. But I can certainly currently attest that it is delicious and refreshing.

  23. SGS Rawkstar Jess

    January 15th, 2020 at 12:49 pm

    Really glad you like it!

  24. Jamie

    January 7th, 2020 at 5:52 pm

    hi there! keen to try this smoothie. could you please recommend the best time to have it? for breakfast? or after breakfast? or later in the day?
    thanks 🙂

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