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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. Hi I’m planning to do this smoothie for morning routines can I add my 2 scoop of protein collagen powder? And for how many days do you recommend drinking this smoothie??

    1. Hi Anaceli! You can def add your protein powder to this smoothie. You could drink this every day if you want to but many people like to mix it up a little. It’s really up to you!

  2. 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 🙂

    1. Jamie, you can drink your smoothie any time during the day that works for you! Many of us love to gulp our smoothie with or for breakfast.

  3. 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.

    1. 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!

  4. 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

    1. 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.

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

    1. Hey There,

      The sodium amount comes from the celery and the pineapple.

      Hope that helps!

  6. 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.

    1. 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!

  7. 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. (: 🙂

    1. 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!

  8. 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!

  9. 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!

  10. 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?

    1. 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.

    1. 5 stars
      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!

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

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