Why Do Smoothies Make My Stomach Hurt? Tips and Solutions

Smoothies are a popular and healthy way to start the day, but sometimes they can leave us feeling uncomfortable and bloated. If you’ve ever wondered why smoothies make your stomach hurt, you’re not alone.

Let’s look at why you might experience stomach discomfort after drinking smoothies and ways to prevent it, so you can have a pleasant smoothie experience.

Key Points:

1. High fiber content and excess sugar are common reasons for stomach discomfort after drinking a smoothie.

2. Food intolerances and improper food combining can also contribute to digestive issues.

3. Tips to prevent stomach discomfort include using low-fiber fruits and vegetables, avoiding added sugars, and properly combining foods.

4. Other factors that may contribute to stomach discomfort after drinking a smoothie include stress, dehydration, and certain medications.

Understanding the Digestive Process

Before we can understand why smoothies may cause stomach discomfort, it’s important to have a basic understanding of the digestive process. When we eat food, it goes through a series of stages in our digestive system, starting with the mouth and ending in the colon.

During this process, our body breaks down food into smaller molecules that can be absorbed by the body. The process of digestion is complex and involves various enzymes and hormones, and any disruption to this process can result in stomach discomfort.

Why Do Smoothies Make My Stomach Hurt?

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Too Many FODMAPs

FODMAPs are short-chain carbohydrates that are found in many foods, including fruits, vegetables, and dairy products. While they are generally considered healthy, some people are sensitive to FODMAPs and may experience stomach discomfort after consuming them.

Smoothies that contain high amounts of FODMAPs, such as apples, pears, and mangoes, may cause digestive issues for some people.

Solution: Try using low-FODMAP ingredients in your smoothie, such as strawberries, blueberries, and bananas.

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Food Allergies

Food allergies are an immune system response to a particular food. When the body identifies a particular food as a threat, it produces antibodies to fight it, which can cause inflammation and other symptoms. Some people may have a food allergy to ingredients commonly found in smoothies, such as nuts or dairy products.

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Solution: Identify any food allergies you may have and avoid the offending ingredients in your smoothie.

Food Intolerances

Food intolerances are different from food allergies in that they don’t involve the immune system. Instead, they occur when the body has difficulty digesting a particular food. Lactose intolerance, for example, is a common food intolerance that can cause stomach discomfort after consuming dairy products.

Solution: If you have a food intolerance, avoid the offending ingredient in your smoothie or try using lactose-free milk or yogurt.

Fiber Overload

Fiber is an important nutrient that can help keep our digestive system healthy. However, too much fiber can cause bloating, gas, and stomach discomfort. Some smoothies may contain high amounts of fiber from ingredients such as leafy greens or chia seeds.

Solution: Limit the amount of high-fiber ingredients in your smoothie or try blending them separately to make them easier to digest.

Too Much Protein

Protein is an essential nutrient that is important for muscle growth and repair. However, too much protein can be difficult for the body to digest, leading to stomach discomfort.

Solution: Keep the protein in your smoothie moderate and steer clear of powders that have artificial sweeteners or other additives, which could upset your stomach.

Drinking Too Quickly

When we drink a smoothie too quickly, we may swallow air, which can lead to bloating and gas.

Solution: Take your time when drinking a smoothie and try sipping it slowly instead of gulping it down.

Other Factors

Other factors that may contribute to stomach discomfort after drinking a smoothie include stress, dehydration, and certain medications. It’s important to address these factors to improve your overall digestive health and prevent stomach issues.

  • Stress: Stress causes digestive issues like stomach pain and discomfort. Practice stress-reducing techniques like meditation, yoga, or deep breathing to lessen stomach discomfort and improve well-being.
  • Dehydration: Insufficient intake of water can also lead to digestive issues. Stay hydrated with water. To aid digestion of smoothie ingredients, drink more water when consuming smoothies.
  • Medications: Certain meds can irritate the stomach and cause digestive issues. Consult your doctor regarding any possible side effects or medication interactions if you experience stomach issues after consuming a smoothie while on medication.
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1. Can smoothies cause stomach discomfort?

Yes, smoothies can cause stomach discomfort in some people due to their high fiber content, excess sugar, food intolerances, or improper food combining.

2. How can I make smoothies easier to digest?

To make smoothies easier to digest, try blending them for longer to break down the fiber, adding healthy fats like avocado or nut butter, and drinking them slowly to give your body time to digest the ingredients properly.

3. Can smoothies help with digestive problems?

Yes, smoothies can help with digestive problems by providing your body with a variety of nutrients that support digestive health. However, it’s important to choose the right ingredients and make smoothies in a way that doesn’t cause stomach discomfort.

4. Are there any side effects of drinking too many smoothies?

Drinking too many smoothies can lead to excess sugar consumption, which can cause a variety of health problems over time. It’s important to make smoothies in moderation and choose ingredients that are low in sugar to minimize the risk of side effects.


Smoothies are a popular and convenient way to consume a variety of fruits and vegetables. However, they can also cause stomach discomfort in some people.

The main reasons why smoothies can cause stomach discomfort include high fiber content, excess sugar, food intolerances, and improper food combining. You can reduce the chance of getting a stomach ache from drinking a smoothie by using the tips and solutions in this article. This way you can still enjoy the health benefits of smoothies.


  1. National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works
  2. Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
  3. Taste Of Home: https://www.tasteofhome.com/collection/healthy-smoothie-tricks/

Emily Jones
Emily Jones

Hi, I'm Emily Jones! I'm a health enthusiast and foodie, and I'm passionate about juicing, smoothies, and all kinds of nutritious beverages. Through my popular blog, I share my knowledge and love for healthy drinks with others.