4 Smoothies for Gas to Try

Strawberry and lactose-free yogurt, kiwi and lactose-free yogurt, and blueberry-cucumber smoothies are three options to try when you have gas, although none is proven to relieve it.

These recipes keep the ingredient lists short so you can notice what agrees with you. For more options beyond smoothies, see the best drinks for gas.

4 smoothies to consider for gas

The ai symptom analyzer can help you organize symptoms to discuss with a clinician; it cannot diagnose the cause of gas.

Gas can result from swallowed air or the fermentation of carbohydrates in the gut. A smoothie may be easier to tolerate if it leaves out an ingredient that bothers you, but blending does not remove all the sugars or fiber that can contribute to gas. These four recipes are starting points, not a ranking based on clinical trials.

1. Strawberry and lactose-free yogurt smoothie

This smoothie is an option if regular milk or yogurt seems to give you gas. Lactose-free yogurt contains little or no lactose, the milk sugar that can cause gas in people who have difficulty digesting it. It still contains milk proteins, so it is not suitable for someone with a milk allergy.

Ingredients

• 1/2 cup (75 g) sliced strawberries
• 1/2 cup (120 g) plain lactose-free yogurt
• 1/2 cup (120 mL) water

Steps

1. Wash and hull the strawberries.
2. Add the strawberries, lactose-free yogurt, and water to a blender.
3. Blend until smooth and serve.

Choose plain yogurt without added inulin, chicory root fiber, or sugar alcohols if those ingredients bother you. Lactose-free products vary, so check the label rather than assuming every flavored yogurt will be a good fit.

Evidence: Replacing lactose can be useful when lactose is a personal trigger, but we found no clinical evidence that this particular smoothie relieves gas. The strawberries and yogurt can still be uncomfortable for some people.

2. Kiwi and lactose-free yogurt smoothie

Kiwi gives this recipe a different flavor while keeping the dairy portion lactose-free. The idea is to use a modest amount of fruit and avoid regular yogurt if lactose bothers you—not to rely on kiwi as a gas treatment.

Ingredients

• 1/2 cup (90 g) peeled, sliced kiwi
• 1/2 cup (120 g) plain lactose-free yogurt
• 1/2 cup (120 mL) water

Steps

1. Wash the kiwi before peeling and slicing it.
2. Place the kiwi, lactose-free yogurt, and water in a blender.
3. Blend until smooth and serve.

If kiwi is new to you, start with a small serving of the finished smoothie and notice how you feel. Fruit contains carbohydrates and fiber, and a larger serving can be harder for some people to tolerate. If you already know kiwi causes symptoms or an allergic reaction, choose a different recipe.

Evidence: We found no clinical evidence that kiwi smoothies relieve gas. Using lactose-free yogurt addresses a possible lactose trigger; it does not establish that the combination will help everyone.

3. Blueberry-cucumber smoothie

This dairy-free option uses water instead of milk or yogurt, making it a practical choice if you need to avoid dairy. Blueberries and cucumber provide flavor without requiring a sweetener, though the smoothie still contains plant carbohydrates and fiber that some people may find uncomfortable.

Ingredients

• 1/2 cup (75 g) blueberries
• 1/2 cup (50 g) chopped cucumber
• 3/4 cup (180 mL) water

Steps

1. Wash the blueberries and cucumber, then chop the cucumber.
2. Add the blueberries, cucumber, and water to a blender.
3. Blend until smooth and serve.

You can peel the cucumber if you prefer a smoother texture. If berries or cucumber have bothered you before, substitute a fruit or vegetable you already tolerate rather than forcing yourself to finish the drink. Adding more water changes the consistency, but it does not remove the fiber from the ingredients.

Evidence: We found no clinical evidence that this blueberry-cucumber smoothie reduces gas. Its main advantage is the short, dairy-free ingredient list, which may make it easier to identify an individual trigger.

4. Pineapple and firm banana smoothie

This fruit-and-water smoothie is another dairy-free option. It uses a small amount of firm banana alongside pineapple, without added sweeteners or supplements. Keeping the recipe simple lets you assess whether these fruits work for you, rather than mixing many potential triggers at once.

Ingredients

• 1/2 cup (80 g) pineapple pieces
• 1/4 cup (40 g) sliced firm banana
• 3/4 cup (180 mL) water

Steps

1. Cut the pineapple and slice the banana.
2. Put the fruit and water in a blender.
3. Blend until smooth and serve.

Use plain pineapple rather than fruit packed with added sweetener. If banana or pineapple is a familiar trigger for you, leave it out or choose another recipe. Even a simple fruit smoothie can produce gas if its ingredients or serving size do not suit you.

Evidence: We found no clinical evidence that this smoothie treats gas. Pineapple contains an enzyme called bromelain, but that does not establish that drinking pineapple in a smoothie relieves gas.

What tips can make smoothies easier to tolerate?

Start small and change one thing at a time. Try a small amount of a recipe before making it a regular part of your routine. If you adjust it, change one ingredient at a time so you can tell which change may have mattered. A smoothie that suits someone else may not suit you.

Check additions as well as the main ingredients. Protein powders, flavored yogurts, and sweeteners can introduce ingredients you were not expecting. Inulin and chicory root fiber can cause gas for some people, as can sugar alcohols such as sorbitol. Check labels if you suspect an added ingredient is a problem.

Drink at a comfortable pace. Eating or drinking quickly can increase the amount of air you swallow. Letting a foamy smoothie settle and sipping it slowly may be worth trying, although neither step is a proven treatment for gas.

Keep a brief food and symptom record. Note what was in the smoothie, roughly how much you had, when you drank it, and what symptoms followed. Include other meals and bowel changes as well: a symptom after a smoothie does not necessarily mean the smoothie caused it. A record can give a clinician or dietitian useful information if symptoms keep returning.

Handle ingredients safely. Wash produce before cutting it, use a clean blender, and drink the smoothie soon after preparing it or refrigerate it promptly in a covered container. Blending does not make spoiled ingredients safe.

Who should be careful, and when should you see a doctor?

If you have a milk allergy, avoid both regular and lactose-free dairy; lactose-free does not mean milk-free. If you have irritable bowel syndrome, diabetes, kidney disease, or another condition that affects your diet, ask a clinician or registered dietitian which ingredients and portions are appropriate. A dietitian can also help with a structured food trial if needed, without unnecessarily restricting your diet long term.

If you are pregnant or preparing a smoothie for a child, discuss persistent gas or other ongoing digestive symptoms with a healthcare professional. Children have different nutritional needs, so avoid putting them on a restrictive diet without guidance.

Seek urgent medical care for severe abdominal pain, especially with a swollen abdomen, repeated vomiting, or an inability to pass stool or gas. See a clinician for persistent or worsening gas, blood in the stool, unexplained weight loss, or ongoing diarrhea or constipation. A smoothie should not replace an evaluation for these symptoms.