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Learn how to beat belly bloat the natural way with nourishing, calming fruits, veggies, herbs, and spices with a smoothie for bloating. These home remedies for bloating will help you stay comfortable (and regular) all day long.

smoothie for bloating that actually work

Check out these smoothies for bloating, and stop living in discomfort! 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 bloating remedies, including drinking a green smoothie chock full of anti-bloat ingredients to get you (and your gut) feeling better.

Table of Contents
  1. Common causes of belly bloat
  2. Home remedies for bloating
  3. 10 Smoothies for bloating
  4. Papaya Spinach Smoothie for Bloating Recipe

Common causes of belly bloat

Bloating occurs when fluid or air is trapped in the digestive tract. It can be caused by an imbalance of electrolytes – sodium and potassium. Too much sodium can cause bloating, so I bring things back to balance with potassium-rich foods. Since bloating is common in both adults and children, I’ve created several smoothies for bloating, specifically to fight this discomfort.

these ingredients are my go to home remedies for bloating

Home remedies for bloating

Instead of reaching for medication, it’s worth giving these natural remedies a try, especially when it comes to belly bloating. If bloating is an underlying symptom, then make sure to reach out to your doctor for a treatment plan, as diet isn’t always enough. However, most often bloating is caused by a diet low in fiber. Up that fiber intake so that gut can do a happy dance. While green smoothies for bloating are a great fiber starter, here are some other natural ways to help with bloating:

Get hydrated

Hydration helps prevent bloating, as well as cure existing bloating. 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. Now, hydrated doesn’t just mean fluid of any kind. Liquids high in sodium (soda, gatorade) or sugar (juice) aren’t going to help, instead they’ll make the symptoms worse! Make sure water is on the menu every single day.

a green smoothie is one of many bloating remedies that are natural

smoothies that fight bloating

I LOVE green smoothies. Did you know that? They are super versatile, as well as packed with fruits + veggies naturally designed to help our bodies. This includes help with bloating and discomfort. So when you start feeling discomfort, turn to this list of bloating remedies:

  • Fennel
  • Ginger
  • Banana
  • Lemon
  • Cantaloupe
  • Avocado
  • Pumpkin
  • Cucumber
  • Asparagus
  • Kiwi
  • Papaya
  • Pineapple
  • Beet
  • Tomato
  • Coconut water
  • Zucchini
  • Oatmeal
  • Spinach
  • Raspberries
  • Blueberries
  • Watermelon
  • Sweet potato
  • Mint
  • Oranges
  • Grapefruit
  • Butternut squash
  • Pomegranate
  • Turmeric

Detox your body of bloat-causing food

One of the most common reasons that people try a cleanse is bloating. And while beginning to eat high fiber foods may cause some bloating, by day 4-5, you’ll start to notice that flatter, less swollen stomach (along with better sleep, hydration, energy, and so much more!). Both my Seasonal Cleanses were created with ingredients that break down the trapped gas + fluid and help keep that digestive tract moving.

a beautiful smoothie with so many healthy nutrients!

10 Smoothies for bloating

Here are my top smoothies to not only combat bloating, but also help heal the gut. These smoothies are full of whole food, plant based ingredients, so they will bring comfort naturally. They are the ultimate home remedies for bloating.

And my fav home remedy for bloating, this papaya smoothie. From the cucumber to the ginger, this smoothie is my go-to when my stomach starts to harden and I start feeling uncomfortable. This smoothie can also be boosted with protein, for a complete meal replacement option.

smoothies should be at the top of your list of home remedies for bloating
4.95 from 19 votes

Papaya Spinach Smoothie for Bloating

Blend up this all natural plant-powered goodness to help with bloating and discomfort. This smoothie recipe is a natural way to help your body.
Prep: 5 minutes
Total: 5 minutes
Author: Jen Hansard
Course: Smoothie
Cuisine: Plant-Based
Serves: 1 smoothie


  • 1 cup spinach
  • ½ cucumber peeled if desired
  • 1 stalk celery
  • ¾ cup pineapple frozen
  • ¾ cup papaya
  • 1 tbsp ginger root fresh
  • 1 tbsp lime juice
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  • Place spinach, cucumber, papaya and celery into blender. Blend until smooth. The cucumber should provide enough liquid, but if not, add a little water.
  • Add the pineapple, ginger, and lime juice. Blend again until completely smooth.
  • Serve immediately or refrigerate in jars with tight-fitting lids for up to 2 days.


To turn this into a meal replacement smoothie, add 1 scoop of homemade protein powder which adds clean, plant-based protein and healthy fats. Most protein powders have gums, sweeteners and artificial flavors that can cause gut issues that lead to bloating.


Calories: 132kcal, Carbohydrates: 32g, Protein: 3g, Fat: 1g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Sodium: 36mg, Potassium: 672mg, Fiber: 5g, Sugar: 22g, Vitamin A: 3375IU, Vitamin C: 118mg, Calcium: 84mg, Iron: 2mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

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  1. 5 stars
    This is was so good! I loved how silky the papaya made it, but most of all I loved how I really do think it helped my stomach bloat. I can’t wait to make this every day now!

  2. 5 stars
    So yummy! I didn’t have any Papaya, so I just added a little extra pineapple and it still tastes refreshing and delicious. I can’t wait to try it with papaya!

    1. Great swap idea Anna. Let us know what you think of it with papaya! 🙂

  3. Hi there,

    This sounds amazing! Is this one rib of celery, or the entire stalk of celery?


  4. 5 stars
    Refreshing! Great way to start the day and feel like you’ve already nourished your body well.

  5. I made the pinaepple, mango, banana smoothie called beginner’s luck! It is delicious! I dont think my kids would guess it’s good for them! Yum! Thank you!

  6. 5 stars
    I’m not the biggest papaya fan, but this smoothie is super soothing. Definitely needed during the holidays when I tend to indulge in bloating foods.

    1. Way to go for it! I love papaya, so I have no clue what you’re talking about. Haha! So glad it helps with your bloating!