5 Reasons Smoothies Make You Bloat
1. You consume it too fast.
It takes me 1 hour to EAT my smoothie (yes, I said EAT). I rarely ever drink it through a straw and always eat with a spoon (unless I’m in the car on a very rare occasion). Downing a smoothie in 10 minutes or less creates a feeling of fullness and doesn’t allow your digestive system to process it properly. Imagine eating all the components you put in your smoothie but in its whole form (unblended)…how long would it take you? I bet a lot longer than 10 minutes! Well…that’s what you’re essentially doing when you drink your smoothie fast. Slow down, enjoy your food, and eat at peace, not in a rush. DOING THIS IS A GAME CHANGER!
2. You’re adding too many ingredients.
Many people make a smoothie and add 10+ ingredients to their smoothie thinking the more the better when it comes to superfoods, powders, etc. But too many things at once is a lot for your digestive system to handle. It’s like eating a salad all blended up! At most, you should be adding 2 types of produce (1 veg + 1 fruit OR 2 fruits total) plus a greek yogurt, a simple protein powder (see below), ice, and maybe one “superfood powder” such as cacao powder or blue spirulina….THAT’S IT!Instead of adding a little bit of everything, focus on larger amounts of a few things.
3. You’re using powders with gums and inulin / chicory root fiber.
If you know me well, then you already know that gums such as xanthan gum, guar gum, locust bean bum, and even acacia gum can cause tons of gas, bloating, and cramping, Same thing goes for inulin or CHICORY ROOT FIBER. All of these fake fibers and “probiotics” actually cause severe gas, cramps, and bloating. If you want prebiotic fiber, get them from natural sources, not ones made in a lab put into protein powders.
4. You’re using products with monk fruit, stevia, allulose, erythritol, etc.
These 0 calorie sweeteners contain sugar alcohols, wrecking your gut (and hijacking your taste buds) and some have even been clinically shown to alter your gut microbiome! They are not natural and have been altered, made in a lab (just like natural flavors)
5. Your protein powder contains lectins (anti-nutrients found in peas, legumes, and grains).
Many people with dairy sensitivities opt for vegan protein powders such as pea or rice, but the issue with these is that they contain lectins which are anti-nutrients.
This is why my brand, Bethany’s Pantry, take the extra step in removing the lectins from our Euopean pea protein and why countless peoepl have come back again and again telling me this is THE ONLY protein powder they can consume….even after trying other pea protein brands. Bethany’s Pantry is the only one! Why? Well, a huge part of that is becaaeu we remove the anti-nutritens (lectin) for easy digestion and nutrient absorbtion.
What can lectins do to the body?
IMMUNE SYSTEM: Some lectins can stimulate the immune system, leading to inflammation and autoimmune reactions.
DIGESTIVE SYSTEM: Lectins can bind to the lining of the gastrointestinal tract, causing gastrointestinal symptoms such as bloating, gas, diarrhea, and nausea.
NUTRIENT ABSORPTION: Certain lectins can interfere with the absorption of nutrients, such as iron and calcium.
LEAKY GUT SYNDROME: Some lectins can damage the intestinal lining, leading to leaky gut syndrome, where harmful substances can enter the bloodstream.
Low Carb Pumpkin Spice Protein Smoothie
Ingredients:
– 1/2 cup greek yogurt
– 1 cup of frozen, chopped and skinned kabocha squash (commonly known as Japanese Pumpkin) *previuosly roasted then frozen
– dash of cinnamon or pumpkin pie spice
– 2 scoop of Bethany’s Pantry Vanilla DSP
– 4 to 5 ice cubes
Method:
Add contents to your blender in the order listed (very important) and blend. You may need to stop periodically and scrape down the sides then continue blending depending on teh type of blender you have. If need be, you can add a splash of wter ot milk to help facilitate blending but not too much or it won’t be as thick as in the photos shown.
