When combined with the right ingredients, smoothies can be an easy and convenient way to enjoy a variety of vitamins, minerals and essential nutrients thatyou don't always get in your regular meals. However, sometimes these concentrated sources of nutrition can cause digestive upset for those with sensitives tummies.
If you've ever found that you feel bloated after you drinka smoothie, these could be some reasons for you to consider:
1. Hard To Digest Ingredients
Some fruits and vegetables are harder to digest than others and cause more gas and bloating. Common culprits include baby spinach, mango, peaches, pears and night shade vegetables.
If you struggle to digest fruits and vegetables in general then using a freeze-dried superfood powder, such as my Organic Superfood or Everyday Greens, is a great way to get all the nutrients you need in an easy-to-digest form.
If you're adding nuts or cashews to your smoothie, they can cause problems as they're hard for the digestive system to break down.
Another common culprit could be your protein. Many cheap proteins are filled with unnecessaryfillers and artificial sugars that can cause digestive upset. That’s why I only use Healthy Chef Protein. They're pure, clean proteins with no added nasties! They're also: gluten free, low FODMAP, low carb, keto and naturally sourced.
Many cheap proteins are filled with unnecessaryfillers and artificial sugarsthat can cause digestive upset.
2. Drinking Your Smoothie Too Quickly
This one sounds simple but is often the most common! Depending on what you put in your smoothie, it can be a lot of nutrition for your body to take in at once. Try sippingon your smoothieover 5 – 10 minutes so you have time to digest it.
Drinkyour smoothieover 5 – 10 minutes.
3. Possible Food Intolerances
Some people might be sensitive to certain ingredients or food combinations.
Personally, I find that mixing too many differentingredients in my smoothies causes some discomfort. I prefer to keep things simple and use just a few ingredients. My smoothie of the moment is 1/2 avocado,Healthy Chef Protein, Everyday Greens and coconut water.
What smoothie combinations work best for you will vary from person to person, so it’s best to listen to your body and adapt your ingredients depending on how they make you feel. This takes a bit of trial and error,just remember to keep it simple and try not to overcomplicate things.
Keepyour smoothie combinationssimple and use just a few key ingredients.
Other possible causes:
Gas and bloating can be caused by a variety of food or medical conditions. If you experience consistent digestive issues and suspect you have some food intolerances or gut dysbiosis, I recommend that youbook in with a Dietitian, Nutritionist or Naturopath to address the root of the problem.
FAQs
If you're not used to a high-fiber diet and suddenly you start downing fruit and veggies left and right, your body might have a hard time processing, which will causing excess gas and bloating. Try drinking your smoothie in 8-oz increments, and waiting fifteen minutes or so between cups.
Why do smoothies make me feel bloated? ›
If you're not used to a high-fiber diet and suddenly you start downing fruit and veggies left and right, your body might have a hard time processing, which will causing excess gas and bloating. Try drinking your smoothie in 8-oz increments, and waiting fifteen minutes or so between cups.
Why am I bloated if I eat healthy? ›
Foods like whole grains, cruciferous vegetables, and beans move slowly through the GI tract. This slower movement can lead to constipation and bloating. Like protein-rich foods, when they are digested, the gasses that get released in the intestine can add to the bloating.
What causes bloating after eating fruits? ›
“Fruits have sugars such as fructose and sorbitol, and these two nutrients can cause inflammation and gases,” she says. “They also contain fibre, which we all need for healthy gut function, but when consumed in excess it can result in lower digestibility, causing greater abdominal swelling and gases.”
Can smoothies cause digestive issues? ›
According to Chinese Medicine, smoothies (being in their raw form) contain a "cold thermal property." So if you already have a weak digestive fire, then raw foods, like smoothies will extinguish that fire creating issues like bloating and cramping.
How to get rid of a bloated tummy? ›
How to reduce bloating
- exercise regularly to improve your digestion and help prevent bloating – exercise can also help when you're feeling bloated.
- chew with your mouth closed to avoid swallowing air.
- drink plenty of water.
- eat foods high in fibre if constipated.
- eat smaller, more frequent meals instead of large meals.
Emulsifiers, thickeners, sugar substitutes, and other additives look nothing like real food, which makes them hard to break down. Foods that are hard to break down feed your gut bacteria, which release gas as they eat. Too much intestinal gas can cause bloating, flatulence, stomach pain, and even constipation.
What causes tummy bloating? ›
The most common cause of stomach pain and bloating is excess intestinal gas. If you get a bloated stomach after eating, it may be a digestive issue. It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up.
Is bloating good or bad? ›
Although a bloated stomach is a common symptom that is not harmless, it can actually be a sign of something serious. A bloated stomach that lasts longer than 2 weeks after taking medications, weight loss, pale skin, loss of appetite and yellowing of the skin can be warning signs of cancer.
How to get unbloated in 5 minutes? ›
These tips from Dr. Ogun should help get rid of bloating in minutes.
- Tea. Peppermint, ginger and chamomile all have anti-bloating properties. ...
- Over the counter medications. Certain over the counter medications help to temporarily relieve bloating. ...
- Heat. Use a warm compress, a hot water bottle or a heating pad. ...
- Get moving.
Here are some of the foods responsible for bloating, other causes of bloating, and some foods that may help.
- Cruciferous Vegetables. ...
- Legumes. ...
- Dairy. ...
- FODMAP Foods. ...
- Apples. ...
- Salty Foods. ...
- Foods With Gluten. ...
- Onions and Garlic.
Bloating Is Tight and Slightly Painful
Conversely, belly fat typically doesn't cause pain. Stomach fat will feel malleable and can be grabbed physically in your hand—pinching a literal inch or more.
Why am I bloated after a smoothie? ›
Drinking Your Smoothie Too Quickly
This one sounds simple but is often the most common! Depending on what you put in your smoothie, it can be a lot of nutrition for your body to take in at once. Try sipping on your smoothie over 5 – 10 minutes so you have time to digest it. Drink your smoothie over 5 – 10 minutes.
Do smoothies trigger IBS? ›
Smoothies are a nice option if you have IBS or other digestive problems. Plant fiber is pulverized when blended and therefore may be easier for your digestive system to handle. The "good guy" bacteria in your gut will be thrilled by the increase in the number of plant foods that smoothies provide.
How do smoothies digest? ›
Smoothies will be absorbed into the body faster than whole fruit because the mechanical breakdown of the food is already complete. The body simply has to chemically break down the food before it enters our bloodstream.
Why don't I feel full after a smoothie? ›
Smoothies also go down faster than foods that need to be chewed, so your brain often doesn't get the signal as quickly as it should that you're full and need to stop eating, Warren says. The faster it's in and out of you, the less full you feel.
What are the side effects of too many smoothies? ›
In conclusion, smoothies can be a great way to increase intakes of fruit and vegetables in our diet, which would have many health benefits. However, they may contain large amounts of added or natural sugars, which can contribute to dental problems and obesity.
Why do smoothies fill me up so much? ›
Unlike juices, smoothies don't strip the fiber from vegetables and fruits so they're more filling.
