Abdominal bloating is no fun – learn how to beat belly bloat with some help from our refreshing tummy-taming green smoothie!
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 ways to beat belly bloat, including drinking a green smoothie chock full of anti-bloat ingredients to get you feeling better.
Common Causes of Belly Bloat
Bloating can be due to retained fluid or trapped air in the digestive tract. It can be caused by an imbalance of electrolytes – sodium and potassium. Too much sodium can cause bloating and bringing things back to balance with potassium-rich foods helps combat the imbalance.
Prevention is always key and there are certainly things you can do. For example, staying away from certain foods known to cause bloating. Eating smaller, more frequent meals. Eating a fiber-rich diet of whole, unprocessed foods. Taking a pre- and pro-biotic and/or digestive enzymes to help you better digest your food.
Sometimes eating too many raw veggies can cause bloating, so if that's the case, trying eating more cooked veggies to help breakdown the fiber to help the body digest them more easily. Staying hydrated, but eliminate carbonated and sweetened drinks. Regular exercise. All of these things can help the digestive tract on track (i.e. moving along) and help prevent bloating. Constipation often accompanies bloating so keeping things moving will help. Now I should warn you that if you haven't already been eating a diet rich in fiber it can in the beginning cause more gas and bloating, but once you adjust it will help with prevention.
But inevitably, bloating happens to the best of us even when taking precautionary measures. So let's talk about some natural ways to beat belly bloat.
How To Beat Belly Bloat The Natural Way
Instead of reaching for medication, it's worth giving these natural remedies a try, especially when it comes to belly bloating.
I already mentioned hydrating as a way to prevent bloating, but it's also part of the cure. 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.
Eat your veggies!
Vegetables that are known to help beat belly bloat are celery, fennel, and asparagus. We love adding celery and fennel to smoothies (asparagus…not so much) for added fiber and because they both naturally combat gas and bloating. Cucumber has a high water content along with fiber, both of help remedy bloating.
Enjoy Tropical Fruits to Remedy Belly Bloat
Tropical fruits papaya and pineapple are nutrition powerhouses, but are both also important anti-bloating foods. Pineapple contains bromelain, especially near the hard core. Bromelain has anti-inflammatory properties and can help with heartburn. Papaya is a well-known natural heartburn fighter, which can sometimes accompany bloating. Papaya contains the proteolytic enzyme papain, a milky substance that helps promote digestion.
Citrus like lemon and lime help the body flush out toxins and more importantly, help keep bowels moving along. That's one reason we love drinking warm lemon water first thing in the morning. 😉
Calming herbal teas to help with belly bloating
Teas made from herbs like peppermint and rosemary have a calming effect on the tummy and also promote better digestion. Ginger is well-known for its positive effects on digestion and other stomach troubles like nausea. Chamomile, dried or fresh, along with peppermint and rosemary, can be steeped in hot water and consumed while warm for their healing benefits.
Apple cider vinegar
If you know you're prone to bloating, try drinking 1 tablespoon raw apple cider vinegar stirred into a glass of water. This helps promote proper levels of stomach acid and aids in digestion. And as I mentioned above, taking digestive enzymes with meals can help break down food for better digestion and absorption.
Prebiotics and Probiotics
A diet rich in pre-or probiotics keeps the bacteria in the intestine humming along and helps prevent bloating, constipation, and gas. Try adding in fermented foods like kimchi, kombucha, sauerkraut, kefir, and pickles, or take a high-quality supplement.
Adding any of the aforementioned foods to your smoothies is a great way to help beat belly bloat. Our smoothie recipe below is refreshing and nourishing as well as healing and calming.
Anti Belly Bloat Green Smoothie w/ Pineapple Papaya
Blend up this all natural (and tasty!) green smoothie to help beat belly bloat and discomfort.
- 2 cups fresh spinach
- 1 large cucumber peeled if desired, cubed
- 2 celery stalks chopped
- 2 cups frozen pineapple
- 1/2 cup papaya cubed (fresh or frozen)
- 1 tablespoon fresh ginger grated
- 1 tablespoon fresh squeezed lime juice
Place spinach, cucumber, and celery into blender. Blend until smooth. The cucumber should provide enough liquid, but if not, add a little water.
Add the pineapple, papaya, ginger, and lime juice. Blend again until completely smooth.
Serve immediately or refrigerate in jars with tight-fitting lids for up to 2 days.