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A nutritionist recommends a nutritious smoothie, which will help you deal with the bloating that bothers you.

The truth is that when you feel bloated , the last thing you want is to eat or drink something else. And yet, eating certain foods can help you feel better, says American nutritionist Natalie Rizzo .

In her article , Rizzo mentions a particular snack that has ingredients that help relieve bloating . In fact, he is talking about a green smoothie, which you can prepare in no time with ingredients you can find in all supermarkets.

A green smoothie against bloating


  • ½ cup almond milk, unsweetened
  • ⅓ cup yogurt (0-2% fat)
  • 1 cup baby spinach leaves
  • 1 medium frozen banana, sliced
  • ½ cup pineapple chunks, frozen
  • 1 tbsp chia seeds
  • 1-2 tbsp. maple syrup or honey (optional)


Beat the almond milk and yogurt in the blender. Then, you add the spinach, banana, pineapple, chia seeds and if you want some sweetener. Mix the ingredients well until they are homogeneous.


smoothie for bloating



How the smoothie helps you

Fiber and water are two ingredients that help reduce bloating . The former can increase the volume and soften the stool. Thus, they stimulate bowel movements and facilitate emptying. Adequate hydration (either by drinking water or eating water-rich foods) can also help reduce bloating.

The green smoothie recommended by the nutritionist contains foods that can help relieve the unpleasant symptoms of bloating. Spinach, fruit and chia seeds are high in fiber, while milk and fruit cover the hydration part. In addition, pineapple has a diuretic effect, which helps the body get rid of excess water. The bromelain it contains (a set of enzymes) helps digestion. Finally, yogurt offers probiotics , which help improve gut health and digestion.


smoothie for bloating



As a final tip, dietician Frances Large man-Roth recommends not skipping meals while waiting to bloat, but prefer smaller meals and snacks, and avoid foods like legumes.

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