It always seems like one style of recipe takes over TikTok – you start seeing it popping up all over your feed, but presented in all sorts of different ways. That’s what’s happening now with smoothie bowls, which have exploded in popularity in recent years. This once niche health food has now become a staple in people’s diets.
These thick, creamy blends are more than just appealing to the eye; they’re also loaded with nutrient-dense fruits, vegetables, and grains that boost health in many ways. “Smoothie bowls can be an easy way to include vitamins, minerals, and antioxidants, which can support overall health, including heart health by providing nutrients like potassium and fiber that help control blood pressure,” says Michelle Routhenstein, RDN, a registered dietitian nutritionist and preventive cardiology dietitian at Fully nourished.com.
It is worth noting that the shake bowls They are a little different from regular smoothies: while they share a common base of blended fruits and vegetables, they differ mainly in their texture and presentation.
For example, regular smoothies tend to be thinner and runnier. They are also often drunk through a straw. Smoothie bowls, on the other hand, are thicker, creamier, and served in a bowl, allowing for toppings and generally making the meal more filling and filling.
Check out these tasty and healthy smoothie recipes designed to reduce bloating while giving you energy.
Smoothie Bowls and Bloating: Fact or Fad?
To understand the bloat-busting potential of smoothie bowls, it’s important to examine their main components. First, many smoothie bowls have a base of frozen fruit, such as berries, bananas, or mangos, blended with a liquid like coconut water, almond milk, or Greek yogurt. Since they’re presented in a bowl, it’s quite common to incorporate toppings, such as granola, seeds, nuts, and even chopped fresh fruit.
While these ingredients may be undeniably nutritious and boost your vitamin, mineral, and antioxidant count, their role in bloating is complex. For starters, it depends on the actual ingredients in a given shake to determine whether it can actually cause or prevent bloating.
On the plus side, many smoothies are packed with fiber since they contain lots of fruits and vegetables. fiber It can aid digestion and prevent constipation, two factors that commonly contribute to bloating, Routhenstein explains. Additionally, some smoothies incorporate ingredients such as chia or flax seeds, which contain soluble fiber which can absorb water in the digestive tract, potentially relieving discomfort.
Since smoothies are mostly liquid, they also tend to be hydrating, but can help encourage optimal digestive function.
While smoothie bowls tend to be more healthy than unhealthy overall, it’s worth noting that some, especially those bought at a store or smoothie bar, can be high in added sugars. Unfortunately, this can lead to digestive issues, according to investigation.
It’s also worth noting that certain fruits and sweeteners commonly used in smoothies may contain what are known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can cause bloating in sensitive individuals. If you happen to be sensitive to these certain high-FODMAP foods, such as oats, quinoa, apples, apricots, grapes, mangoes, peaches, plums, etc., you may very well experience bloating from a smoothie.
Dairy products, such as Greek yogurt, are another possible culprit, as they Lactose intolerance It affects a significant portion of the population. Ingredients containing gluten, such as granola with added wheat, can also cause bloating in people with gluten sensitivity or celiac disease.
Last but not least, another drawback of smoothie bowls is that they lack the solid texture of regular meals. If you replace a meal with a smoothie bowl, this may affect your satiety and hunger, according to a study published in the journal Nutrients.
The best smoothie recipes to eliminate bloating
It is possible to make a smoothie that helps reduce bloat, rather than cause it. First, you need to make sure you choose the right base ingredients: ideally, low-FODMAP fruits (berries, bananas, pineapple or melon) if you tend to be sensitive to them, unsweetened liquids like almond milk or coconut water if you’re using something other than regular water, and the addition of probiotics like Greek yogurt or kefir to help maintain gut health.
Below are some of the best smoothie recipes to reduce bloating and boost health and wellness.
Green Goddess Smoothie Bowl
This smoothie bowl is a powerhouse of hydrating and anti-inflammatory ingredients. Cucumber and pineapple work together to ease digestive discomfort and reduce bloating, while spinach provides a rich source of essential vitamins and minerals. Plus, the smoothie bowl includes chia seeds for added fiber and omega-3 fatty acids, and a splash of coconut water for extra hydration, notes Routhenstein. Topped with fresh berries and a drizzle of honey, this smoothie bowl is not only nutritious but delicious, making it a perfect start to your day.
Base: Spinach, cucumber, avocado, pineapple, coconut water.
Coverages: Chia seeds, hemp seeds, sliced almonds, a drizzle of honey.
Red Berry Smoothie Bowl
This smoothie is packed with antioxidants and fiber, which aid digestion and overall gut health, and lives up to its name. Adding Greek yogurt to your smoothie provides probiotics, which further support digestive health and improve intestinal floraFor an added crunch, add granola to your dish, but choose one that is low in added sugars to avoid bloating. The combination of these ingredients supports digestive health while providing a delicious and satisfying meal that can keep you energized throughout the day.
Base: Mixed berries, banana, Greek yogurt, coconut water.
Coverages: Granola (look for low sugar options), sliced strawberries, a pinch of bee pollen
Tropical Paradise Smoothie Bowl
Want to feel like you’re on a tropical vacation without having to book a flight? Try this smoothie with mango and papaya, both known for their potential to aid digestion. Mango contains amylase enzymes that help the body break down carbohydrates. These enzymes, similar to those found in our saliva, kick-start the digestive process, making it easier for our bodies to absorb nutrients, Routhenstein explains.
Papaya also contains an enzyme called papainwhich is best known for its protein-digesting abilities. This enzyme can help break down complex proteins into smaller, more manageable peptides, thereby reducing digestive strain. If that weren’t enough, papaya is rich in fiber, which also contributes to overall bowel health and regularity.
When combined in a smoothie, these tropical fruits create a dynamic duo that can support a healthy digestive system.
Base: Mango, papaya, coconut milk, pineapple.
Toppings: coconut flakes, sliced almonds, a squeeze of lime.
Creamy Cucumber Mint Smoothie Bowl
Cucumber has a high water content, which is why it has long been associated with relieving digestive discomfort, Rothenstein notes. A study, published in the journal NutrientsThey even found that cucumber, along with some other vegetables such as spinach and carrots, were linked to a lower risk of gastric disease.
Mint has been used for centuries to reduce unpleasant stomach symptoms such as bloating. Its compounds can help relax the muscles in your digestive tract, reducing spasms and bloating. If you’re feeling nauseous, mint can also help provide some relief. temporary relief.
Base: Cucumber, spinach, mint, coconut water, Greek yogurt.
Coverages: Sliced avocado, hemp seeds, a pinch of red pepper flakes.
What you should know before preparing your own smoothies
Before you head into the kitchen and start whipping up your own smoothies with the goal of reducing bloat, be sure to check the ingredient list on any store-bought granola or yogurt to make sure it fits your dietary needs. The last thing you need is a dairy base if you’re lactose intolerant.
It is also helpful to adjust the sweetness to your preference by using natural sweeteners such as stevia or monk fruit instead of real cane sugar. Not only are they naturally calorie-free, but they also have a lower glycemic indexwhich means they have a minimal impact on blood sugar levels, making them a better choice for people with diabetes or insulin resistance.
The takeaway
Over time and after some experimentation with different ingredients, you’ll find the smoothie recipes that work best for your body, so you can reap the benefits of delicious food and manage the symptoms of bloating.
