This article has been updated since its initial publish date to include more expert insight.
Smoothies are one of the most convenient options out there for anyone who wants a nutritious pick-me-up to take with them on-the-go. By blending your favorite fruits and other nourishing additions, you can easily create a go-to drink that will support your weight loss and/or overall health goals. On the flip side, certain ingredients might initiate unwanted reactions after sipping on your smoothie, such as indigestion and other uncomfortable effects, like bloating, gas, stomach pains, etc.
If you frequently experience indigestion and are a big smoothie drinker, read on for tips from health experts who pinpoint one common ingredient that might be a problem. We checked in with registered dietitians and nutritionists Rebecca Schilling, RDN, LDN and Susan Kelly, RDN, who both agreed on one common smoothie add-in that is often linked to indigestion.
How Adding Protein Powders Can Lead To Indigestion
Every good smoothie contains a source of protein, Schilling says. Protein powders may seem like quick and easy ways to add this to any drink, but they might be the reason you feel bloated or uncomfortable after sipping on a smoothie. “The smoothie ingredient that causes the most indigestion for my clients is protein powder,” Schilling explains.
“My suggestion to help alleviate gastric upset caused by protein powder added to a smoothie would be to choose a protein powder that only has a few ingredients (the fewer ingredients the better),” she continues. If consuming smoothies containing protein powder daily, Schilling advises to start with a small serving of the protein powder to test for tolerance, then to drink plenty of water throughout the day to help avoid constipation/gas from the protein powder addition.
Protein powders or often dubbed “superfood powders,” should be purchased and used wisely, Kelly adds. “Check the labels of the product carefully and avoid powders that have ‘erythritol,’ ‘maltitol,’ or any other ingredient that ends with ‘OL,’” Kelly says.
The reason behind this recommendation is that such ingredients are called sugar alcohols that have a “high possibility of causing indigestion, gas and a bloated tummy,” she notes.
Ultimately, if you find that you are sensitive to protein powders in smoothies, you can always substitute the protein base of the smoothie. “Greek yogurt, nut butter and cow's milk all make delicious protein bases for smoothies and may present less indigestion for individuals sensitive to protein powders,” Schilling says.
Kelly agrees, and suggests taking your favorite ingredients in moderation to avoid indigestion. “Smoothies have a high concentration of various nutrients, which can upset your stomach and cause indigestion if they are not added in balanced quantities,” she says. So, overall, you can go with a variety of ingredients, but experts avoid adding too much of everything to your smoothie.
