The Best Smoothie to Help Reduce Bloating

Whether you’re feeling bloated because of what you ate or from being constipated, you’ll want to try this Papaya-Pineapple Smoothie. It is loaded with banana, papaya, pineapple and kiwi, all fruits rich with fiber and antioxidants. Those attributes will help you “go” when you’re having trouble pooping. The smoothie also includes ginger—a known tummy-tamer—and yogurt, which is filled with gut-friendly probiotics. Thick and creamy, this smoothie packs a nutritional punch. Keep reading for our expert tips, including how to tailor this smoothie to your taste.

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Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• When blending a thick smoothie, add the liquid ingredients first and increase the speed slowly from low to high. This helps the blades break down the hard frozen fruit. 
• You can substitute the pineapple with frozen mango.

Nutrition Notes

• Bananas are a great source of fiber, specifically pectin fiber, which will help you poop. Pooping regularly helps reduce gas and bloating. One thing to note is that ripe bananas are higher in fructans, which can cause gas and bloating in people with a sensitivity to them (fructans are one of the FODMAPs). If this describes you, reduce the amount of banana by half and use a firmer, greener banana, which is lower in fructans.
• Pineapple contains an enzyme called bromelain which helps break down protein so it can be more easily digested. It’s also loaded with inflammation-busting antioxidants. If you use canned pineapple, choose pineapple packed in 100% juice.
• Papaya and kiwi are both low-FODMAP foods that are bursting with antioxidants, fiber and immune-boosting vitamin C. Both fruits are known to help with digestion and prevent constipation. 
• Almond milk is a good cow’s milk substitute for those who find dairy milk causes gas, bloating and/or diarrhea. When looking for almond milk, go for unsweetened and choose a brand that doesn’t thicken the milk with carrageenan, as sugar and carrageenan can both be belly bloaters. While almond milk doesn’t offer the same level of protein as cow’s milk, it does offer calcium and vitamin D, as well as vitamins A and E.