It all the time looks like one recipe type takes over TikTok—you begin seeing it pop up throughout your feed, however featured in all kinds of various methods. That’s what’s occurring proper now with smoothie bowls, which have exploded in reputation in recent times. This once-niche well being meals has now turn into a mainstream staple in individuals’s food plan.
These thick and creamy concoctions are excess of simply visually interesting; they’re additionally loaded with nutrient-rich fruits, veggies and grains that enhance your well being in a myriad of the way. “Smoothie bowls might be a straightforward method to embody nutritional vitamins, minerals, and antioxidants, which might assist total well being, together with coronary heart well being by offering vitamins like potassium and fiber that assist handle blood stress,” says Michelle Routhenstein, R.D.N., Registered Dietitian Nutritionist and Preventive Cardiology Dietitian at EntirelyNourished.com.
It’s value stating that smoothie bowls are a bit completely different than common smoothies—whereas they do share a standard base of blended fruits and veggies, they differ primarily of their texture and presentation.
For instance, common smoothies are usually thinner and extra liquidy. You additionally are inclined to drink smoothies by a straw. Smoothie bowls however, are thicker, creamier and served in a bowl, which permits for toppings and customarily makes for a extra well-rounded and filling meal.
Take a look at these tasty and health-conscious smoothie bowl recipes which are designed to cut-back on bloating whereas powering you with vitality.
Smoothie Bowls and Bloating: Truth or Fad?
To grasp the potential for smoothie bowls to actually banish bloating, it’s vital to look at their core elements. Firstly, many smoothie bowls function a base of frozen fruit, akin to berries, bananas or mangoes blended with a liquid like coconut water, almond milk or Greek yogurt. Since they’re specified by a bowl, it’s fairly widespread to include toppings, akin to granola, seeds, nuts and even contemporary cut-up fruit.
Whereas these components might be undeniably nutritious, boosting nutritional vitamins, minerals, and antioxidants, their function in bloating is advanced. For starters, it depends upon the precise components of a given smoothie bowl to establish whether or not or not it may well really trigger or forestall bloating.
On the upside, many smoothie bowls are jam-packed with fiber, since they function quite a lot of fruits and veggies. This fiber may also help support digestion and stop constipation, each of that are a standard contributor to bloating, Routhenstein explains. Furthermore, some smoothie bowls incorporate components like chia seeds or flaxseed, which include soluble fiber that may soak up water within the digestive tract, probably easing discomfort.
Since smoothies are largely liquid, in addition they are usually hydrating, however may also help encourage optimum digestive operate.
Whereas smoothie bowls are usually extra wholesome than dangerous total, it’s value noting that some, particularly people who you buy at a retailer or a smoothie bar, might be excessive in added sugars. This will sadly result in digestive points, in keeping with analysis.
It’s additionally value stating that sure fruits and sweeteners which are generally utilized in smoothie bowls would possibly include what’s referred to as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which might trigger bloating in delicate people. If you happen to do occur to be delicate to those sure meals excessive in FODMAPs, akin to oats, quinoa, apples, apricots, grapes, mangoes, peaches, plums, and many others., you might very properly expertise bloating from a smoothie bowl.
Dairy merchandise, like Greek yogurt, are one other potential perpetrator, as lactose intolerance impacts a good portion of the inhabitants. Gluten-containing components, akin to granola with added wheat, may also set off bloating in people with gluten sensitivity or celiac illness.
Final, however not least, one other disadvantage to smoothie bowls is that they lack the strong texture of standard meals. If you happen to’re changing a meal with a smoothie bowl, it’s potential that it might affect your satiety and starvation, in keeping with a research revealed within the journal Vitamins.
The Finest Smoothie Bowl Recipes to Banish Bloat
It’s potential to create a smoothie bowl that does assist minimize down on bloat—as a substitute of inflicting it. First, you wish to ensure you’re choosing the proper base components—ideally low-FODMAP fruits (berries, bananas, pineapple or melon) should you are usually delicate to them, unsweetened liquid like almond milk or coconut water should you’re utilizing one thing apart from common water and the addition of probiotics akin to Greek yogurt of kefir to assist assist intestine well being.
Listed here are a number of the finest smoothie bowl recipes for reducing again on bloat and cashing in on well being and wellness.
Inexperienced Goddess Smoothie Bowl
This smoothie bowl is a powerhouse of hydrating and anti inflammatory components. Cucumber and pineapple work collectively to ease digestive discomfort and scale back bloating, whereas spinach provides a wealthy supply of important nutritional vitamins and minerals. Moreover, the bowl consists of chia seeds for added fiber and omega-3 fatty acids, and a splash of coconut water for further hydration, notes Routhenstein. Topped with contemporary berries and a drizzle of honey, this smoothie bowl will not be solely nutritious but additionally scrumptious, making it an ideal begin to your day.
Base: Spinach, cucumber, avocado, pineapple, coconut water
Toppings: Chia seeds, hemp seeds, sliced almonds, a drizzle of honey
Berry Blast Smoothie Bowl
Chock stuffed with antioxidants and fiber, each of which support in digestion and total intestine well being, this smoothie bowl lives as much as its title. Incorporating Greek yogurt into your smoothie bowl provides probiotics, which additional assist a wholesome digestive system and improve intestine flora. For an added crunch, prime your bowl with granola, however select one which’s low in added sugars to stop bloating. The mix of those components helps digestive well being whereas additionally offering a scrumptious and satisfying meal that may maintain you energized all through the day.
Base: Combined berries, banana, Greek yogurt, coconut water
Toppings: Granola (test for low-sugar choices), sliced strawberries, a sprinkle of bee pollen
Tropical Paradise Smoothie Bowl
Need to really feel such as you’re on a tropical trip with out having to e book a flight? Do that smoothie bowl that includes mango and papaya, each of that are celebrated for his or her potential to ease digestion. Mango accommodates amylase enzymes which assist the physique break down carbohydrates. These enzymes, just like these present in our saliva, provoke the digestive course of, making it simpler for our our bodies to soak up vitamins, explains Routhenstein.
Papaya additionally accommodates an enzyme known as papain, which is finest identified for its protein-digesting talents. This enzyme may also help break down advanced proteins into smaller, extra manageable peptides, decreasing digestive pressure. To prime all of it off, papaya is wealthy in fiber, which additionally contributes to total intestine well being and regularity.
When mixed in a smoothie bowl, these tropical fruits create a dynamic duo that may assist a wholesome digestive system.
Base: Mango, papaya, coconut milk, pineapple
Toppings: Coconut flakes, sliced almonds, a squeeze of lime
Creamy Cucumber and Mint Smoothie Bowl
Cucumber has a excessive water content material, so it’s long-been related to aid from digestive discomfort, notes Rothenstein. One research, revealed within the journal Vitamins, even discovered that cucumber, together with just a few different veggies like spinach and carrot, have been linked to a diminished threat of gastric illness.
Mint has been used for hundreds of years to cut back disagreeable abdomen signs like bloating. Its compounds may also help loosen up the muscle groups of the digestive tract, decreasing spasms and bloating. If you happen to occur to be feeling nauseous, mint may also assist present some non permanent aid.
Base: Cucumber, spinach, mint, coconut water, Greek yogurt
Toppings: Sliced avocado, hemp seeds, a sprinkle of purple pepper flakes
What to Know Earlier than Making Your Personal Smoothie Bowls
Earlier than you get within the kitchen and begin whipping up your individual smoothie bowls with the aim of decreasing bloat, you’ll want to test the ingredient record of any store-bought granola or yogurt to make sure they align together with your dietary wants. The very last thing you want is a dairy base whenever you’re lactose illiberal.
It’s additionally useful to regulate the sweetness to your choice utilizing pure sweeteners like stevia or monk fruit as a substitute of precise sugar cane. Not solely are they naturally calorie-free, however they’ve a decrease glycemic index, which implies they’ve minimal affect on blood sugar ranges, making them a greater possibility for people with diabetes or insulin resistance.
The Takeaway
Over time and after just a little experimentation with completely different components, one can find the suitable smoothie bowl recipes that work finest on your physique, so you possibly can reap the advantages of a scrumptious meal and handle signs of bloat.
