Being bloated is common these days, but nothing you should ignore. I have IBS like many others, causing me to bloat for several days. I made a smoothie that helps me some days, and to be honest some days it doesn’t help at all.

It’s worth a try!

Ingredients:

Spinach is a perfect staple in smoothies for IBS as they contain a lot of fiber, vitamin and mineral. The fiber content is mostly insoluble fiber which passes through your digestive system making sure nothing gets stuck. The minerals magnesium and potassium you find in spinach helps to prevent more gas and bloating.

Celery is high in something called apigenin, which works as a prebiotic that helps good bacteria grow in our stomach. Its also diuretic, meaning it helps remove excess water and sodium buildup that can cause bloating.

Ginger contains a digestive agent called zingiber which helps break down proteins that would otherwise cause bloating. It’s also a powerful anti-inflammatory that promotes efficiency in your digestive system.

Cinnamon can alleviate the symptoms of bloating , as it’s rich in antioxidants. The spice can also help reduce pressure of the abdomen, thereby encouraging the passing of gas and providing relief from bloating.

Pea protein with stevia as sweetener because I’ve noticed that I am intolerant to sucralose which is used in all the common and non-common whey protein powders. Pea protein is also slow to absorb so I can stay satisfied for longer :)

I use almond milk which might not be the best as some brands use a thickening agent that can be problematic for IBS, but it make sit taste better so I use only about 100 ml then add water because water is the best to flush out the digestive system.

Other things you can add, that I don’t:

I tried kiwi for a while, but I didn’t like it because it made it “stingy" and it didn’t make a huge difference. Kiwi got that enzyme that breaks down proteins, so it’s probably better to eat with or after a meaty meal.

Banana contains a lot of potassium as well, but as I’m fructose intolerant I have to give it a pass.

Blueberries are good in small amounts as they contain antioxidants and fibers that help the digestive system. I haven’t figured out if my digestive system likes blueberries or not yet, so I use sometimes.

Almonds are rich in fiber which aids digestion. They’re very high in calories, that’s why I don’t use them and hope the almond milk will do some ind of magic instead.

Chia seeds has that insoluble fiber which helps relieve constipation that causes gas build-up and bloating. I do actually add them to my diet sometimes, but I prefer to do like a kefir chia pudding if my calories allow it.

Kefir is probiotic, meaning it helps replace the bacteria in your gut for the better ones thus helping to prevent more gas for building up. I usually drink kefir without anything else first thing in the morning and maybe some more during the day or before bed time to help the digestive system over night. It’s best on its own in a fasted state.

Coconut water is high in potassium and electrolytes, which helps regulate fluid levels and therefor good for bloating. I haven’t tried it in my smoothie yet because I don’t know about the taste.