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
Some foods — including grains, vegetables, and beans — contain sugars and fiber that can be difficult to digest for some people. This can cause bloating, gas, and even loose stools.
Why am I bloated if I eat healthy? ›
Some foods — including grains, vegetables, and beans — contain sugars and fiber that can be difficult to digest for some people. This can cause bloating, gas, and even loose stools.
Can smoothies cause stomach 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.
What causes bloating after eating fruits? ›
Also, be mindful that certain foods — and drinks — can trigger excess digestive discomfort. Consider avoiding some common offenders and you can continue on your path to a more nutritious lifestyle. Many people avoid fruit because fruit has sugar, including fructose and sorbitol, which can cause inflammation and gas.
Why is my protein shake making me bloated? ›
Take a whey protein shake, for instance, which contains lactose. If you happen to be lactose intolerant, consuming whey protein may result in bloating, or you might find that you do not tolerate a certain sweetener very well.
Why do smoothies make me bloated? ›
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.
Why am I getting fatter the healthier I eat? ›
Many of us make the mistake of thinking that simply eating healthy will cut down on weight gain. But, eating healthy foods may not always result in a lower weight. This is because eating healthy foods with high-calorie density may lead to weight gain. Simply put, you are eating too many calories.
How to get unbloated in 5 minutes? ›
Fast bloating relief
- 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.
But if you are curious about possible dietary causes of bloating, consider these seven types of food.
- Milk, cheese or other dairy foods. ...
- Beans, lentils, almonds, whole grains. ...
- Foods with artificial sweeteners. ...
- Carbonated drinks, soda, sparkling water. ...
- Beer. ...
- Broccoli, brussels sprouts, other cruciferous vegetables.
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.
How long does a bloated stomach last? If your bloating is due to something you ate or drank or to hormone fluctuations, it should begin to ease within a few hours to days. If you are constipated, it won't go down until you start pooping. Water, exercise and herbal teas can help encourage all of these things along.
How do you get rid of protein bloating? ›
Sipping enough water can help your body digest and absorb nutrients more efficiently, including protein. Incorporating fibre-rich foods. Foods packed with fibre can help shuttle food through your digestive system, reducing the chance of bloating. Adding digestive enzymes or probiotics to the diet.
Does bloating cause weight gain? ›
Bloating may occasionally add a pound or two, but it doesn't actually signify weight gain. A simple way to tell the difference between bloating and weight gain or fat is how your stomach looks and feels. If your stomach is tight and hard, then bloating is the cause. If your stomach is soft and thick, then that's fat.
Why is my stomach bloated when dieting? ›
"Excess fiber intake in massive low-calorie salads can cause bloating and poor digestion," explained Sharp. "Also, chewing lots of gum or drinking carbonated beverages to suppress appetite can result in a lot of swallowing of air, which can ultimately make you bloat."
Why do I get so bloated when I eat a little? ›
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. Your menstrual cycle is another common cause of temporary bloating.
How long does it take for the gut to adjust to a new diet? ›
How long does it take for the gut microbiome to change after switching diets? Your dietary choices impact your gut chemistry — and your gut health — in as few as three days.
Why do I feel worse when I start eating healthy? ›
So why do you feel worse than before? When you switch to a new diet, you may experience temporary discomfort. This is because your body may take a while to adapt to the new changes.
