This smoothie is for those days when you want something gentle, filling, and easy on digestion. It’s creamy without heavy dairy, sweet without added sugar, and made with ingredients known to help reduce bloating. Think banana for smooth texture, ginger and peppermint for calm, and a clean protein boost to keep you full.

It blends fast, tastes refreshing, and won’t weigh you down.

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What Makes This Special

Overhead shot of the Anti-Bloat Protein Smoothie just blended and poured into a clear tall glass, cr

Digestive-friendly ingredients: Ginger, peppermint, and cucumber are known for soothing the stomach.
Light texture: Uses almond milk and coconut water for hydration without heaviness.
Balanced macros: Protein, fiber, and healthy fats to keep you satisfied and steady.
No added sugar: Natural sweetness from banana, with optional honey if you need it.
Easy to customize: Swap protein powders or greens based on your needs.

Shopping List

1 small ripe banana (fresh or frozen)
1/2 cup cucumber, peeled and chopped
1/2 cup baby spinach (optional, for extra nutrients)
3/4 cup unsweetened almond milk
1/2 cup coconut water
1 scoop plain or vanilla protein powder (whey isolate or plant-based)
1/2 teaspoon fresh grated ginger (or a small knob, peeled)
1/8 teaspoon peppermint extract (or a few fresh mint leaves)
1 tablespoon chia seeds or ground flaxseed
4–6 ice cubes
Optional: 1/2 teaspoon honey or maple syrup, pinch of cinnamon, or a squeeze of lemon

How to Make It

Close-up process shot of the smoothie mid-blend pour: thick, silky stream cascading from a blender i

Add liquids first: Pour almond milk and coconut water into the blender to help everything blend smoothly.
Layer soft ingredients: Add banana, cucumber, spinach (if using), and ginger.
Add protein and seeds: Drop in your protein powder and chia or flax for fiber and healthy fats.
Flavor boost: Add peppermint extract or fresh mint. Start with a small amount—mint can be strong.
Blend with ice: Add ice and blend on high until creamy. Scrape the sides if needed.
Taste and adjust: If you want it sweeter, add a touch of honey.
For brightness, a small squeeze of lemon works well.
Serve immediately: Pour into a glass and sip slowly to support digestion.

Storage Instructions

Best fresh: This smoothie tastes and feels best right after blending.
Short-term storage: Refrigerate in a sealed jar for up to 24 hours. Shake well before drinking.
Meal prep tip: Portion dry ingredients (protein, seeds) and frozen banana in bags. Add liquids and blend when ready.

Why This is Good for You

Ginger may help reduce nausea and support digestion.
Peppermint can relax the digestive tract and ease gas.
Cucumber and coconut water provide hydration and electrolytes, which can help with bloat.
Banana offers potassium to balance sodium, supporting fluid balance.
Chia or flax add fiber and omega-3s for gut health and steady energy.
Protein helps keep you full without relying on heavy or fatty foods.

Pitfalls to Watch Out For

Too much peppermint: A little goes a long way; too much can taste medicinal.
Gassy protein powders: Some blends with sugar alcohols or excess gums can cause bloating.
Choose a simple formula.
Overdoing the fiber: If you’re sensitive, start with 1 teaspoon of chia or flax and increase gradually.
Very cold smoothies: Ice-cold drinks can bother some stomachs. Use less ice or let it sit a minute.
High-FODMAP tweaks: If you follow low-FODMAP, use firm banana and skip large amounts of spinach.

Variations You Can Try

Creamier version: Add 2 tablespoons lactose-free yogurt or coconut yogurt.
Low-FODMAP: Use firm (less ripe) banana, swap spinach for kale, and pick a low-FODMAP protein.
Berry mint: Add 1/2 cup blueberries for antioxidants and a gentle fiber boost.
Warm gut-soothing twist: Skip ice, add a pinch of cinnamon and turmeric, and blend at room temp.
Extra protein: Add 2 tablespoons silken tofu or collagen peptides for a smoother texture.

FAQ

Can I make this without banana?

Yes. Use 1/2 cup frozen zucchini or cauliflower rice for creaminess and add a date or a little honey if you want sweetness.

What protein powder works best for sensitive stomachs?

A simple whey isolate or a clean plant-based option with minimal ingredients (like pea or rice protein) tends to be easiest.

Avoid powders with sugar alcohols, artificial sweeteners, or heavy gums if those bother you.

Can I replace almond milk?

Absolutely. Use oat milk, lactose-free milk, or light coconut milk. Just choose unsweetened to control sugar.

Is this good before or after a workout?

Both.

It’s light enough before a workout and offers protein, carbs, and electrolytes after. If you need more carbs post-workout, add extra fruit.

How can I make it thicker?

Use a frozen banana, add more ice, or include 1/4 avocado for a creamy, gentle texture.

Will mint or ginger upset my stomach?

Most people find them soothing, but sensitivity varies. Start small and adjust based on how you feel.

Final Thoughts

This Anti-Bloat Protein Smoothie is simple, refreshing, and easy on your system.

It’s the kind of blend you can rely on when you want something nourishing without heaviness. Keep the ingredients on hand, tweak it to your taste, and enjoy a calm, satisfying sip any time of day.