Smoothies are generally a fantastic breakfast (or lunch, or snack!) that can help aid your weight loss journey. They can be an excellent source of fruits, veggies, and all-around healthy nutrients. However, a smoothie is only as good for you as the ingredients you put into it—and it turns out that some of the most common options can be detrimental to your digestive system. There’s one in particular you should avoid at all costs if you struggle with chronic bloating.
To learn more, we smoke to health experts Anthony Puopolo, Chief Medical Officer at RexMD; Dr. Vanessa Méndez, gastroenterologist, internist, and lifestyle medicine physician; and Melissa Mitri, Registered Dietitian. They all told us that protein powders often contain unnatural ingredients that can cause and worsen digestive issues, which is why you may want to leave them out of your smoothies.
Protein Powder
While additional protein may seem like one of the best things to add to your smoothie, protein powder likely isn't the healthiest ingredient to opt for—especially if you struggle with chronic bloating. "We think little of them, but powders can be a major source of bloating," Puopulo warns.
This is because this common smoothie addition typically includes ingredients that can take a serious toll on your digestive system. Puopulo says you should keep an eye out for a few in particular—and be careful, because most of them will be listed towards the bottom. "Many of the powders contain sugar alcohols such as erythritol or maltitol, which should be a big red flag as these are known to cause gas, bloating, and stomach discomfort," he notes. "In addition, inulin, a prebiotic sweetener used in the fermentation process, can also cause issues."
Dr. Méndez agrees that many common protein powder ingredients are no-gos if you want to avoid digestive issues. She says a sugar alcohol called sorbitol should never be added to your morning smoothie. Powders that contain this ingredient "are not absorbed in the digestive tract and make their way to the colon where the microbiome ferments it, causing excess gas and bloating," she warns. In fact, sorbitol has a laxative effect that can even lead to diarrhea.
So, if you want to add some protein to the mix, what can you use instead? Rather than reaching for protein powders with these detrimental ingredients, Mitri suggests trying out other, more natural sources of protein. She recommends Greek yogurt, nuts, seeds, or soy milk, to name a few. "These protein rich options can make your smoothie more satisfying sans the bloat," she concludes. Yum! We can definitely get behind that.
