Gentle Green Smoothie for Upset Stomach

If you ask me, a soothing green smoothie is exactly what you need when your stomach’s feeling off.

This gentle blend combines fresh ingredients known to help calm an upset tummy. Cool cucumber and ripe banana work together with a touch of ginger and mint to create something that’s both comforting and good for you.

It’s made with ingredients you probably already have in your kitchen, blended until smooth and creamy. A splash of coconut water and a handful of spinach add just the right balance of natural sweetness and nutrition.

It’s a simple remedy that goes down easy, perfect for those days when your digestive system needs a little extra care.

What Kind of Spinach Should I Use?

Fresh spinach is the way to go for this smoothie, and you’ve got two main options at the grocery store – baby spinach or regular spinach leaves. Baby spinach has a milder taste and softer texture, making it perfect for smoothies since it blends up really easily. Regular spinach leaves work too, but you might want to remove any thick stems first. If you can’t find fresh spinach, you can use frozen spinach in a pinch – just make sure to thaw and drain it well first so your smoothie doesn’t end up watery. When picking fresh spinach, look for bright green leaves without any yellow spots or wilting, and give them a good wash before using.

Options for Substitutions

Since this is a soothing smoothie for an upset stomach, here are some thoughtful swaps that won’t compromise its gentle effects:

• Spinach: You can swap spinach with mild lettuce or kale. If using kale, remove the tough stems first to keep the smoothie easy to digest.
• Pineapple juice: Apple juice makes a good substitute, or you can use more coconut water. The enzymes in pineapple help with digestion, but apple juice is also gentle on the stomach.
• Greek yogurt/coconut cream: These are optional, but if you want the creaminess, try almond milk yogurt or a small avocado for dairy-free options.
• Frozen mango: Frozen peaches or pears work well here – they’re both mild and easy on the stomach. Just avoid acidic fruits like strawberries when your tummy is upset.
• Ginger: Fresh ginger is best for stomach issues, but in a pinch, use 1/4 teaspoon ground ginger. Don’t skip it though – it’s key for settling your stomach!
• Mint: If fresh mint isn’t available, you can use 1/4 teaspoon dried mint, or swap it with fresh basil for similar cooling effects.

Watch Out for These Mistakes While Blending

The biggest mistake when making a stomach-soothing smoothie is adding all ingredients at once, which can lead to poor blending and chunks of unprocessed ginger or spinach – instead, start by blending your leafy greens with the liquids first, then gradually add the frozen fruits. Another common error is using room temperature ingredients, as warm smoothies can upset your stomach further – make sure your mango is frozen and your liquids are chilled for the most soothing effect. To prevent a bitter taste from too much ginger, start with a small amount (about 1/2 inch) and adjust to your preference, as the raw ginger can quickly overpower the other ingredients. For the smoothest texture, don’t skip straining the smoothie through a fine-mesh sieve after blending, especially if you’re dealing with an upset stomach – this removes any fibrous bits that might be harder to digest.

What to Serve With a Stomach-Soothing Green Smoothie?

Since this smoothie is designed to help calm an upset stomach, it’s best to keep any accompaniments light and gentle. A few plain crackers or some lightly toasted whole grain bread can help provide a bit of substance without overwhelming your digestive system. If you’re feeling up to it, you might want to add a small handful of plain almonds or a piece of plain toast with a thin spread of almond butter for some staying power. Just remember to take it slow and listen to your body – this smoothie works great on its own as a complete mini-meal when you’re not feeling your best.

Storage Instructions

Keep Fresh: This tummy-friendly smoothie is best enjoyed right after making it, but if you need to save some for later, pour it into an airtight container or mason jar. Fill it as close to the top as possible to minimize air exposure, and pop it in the fridge for up to 24 hours.

Prep Ahead: Want to make your mornings easier? Prep smoothie bags ahead of time! Just portion out the frozen mango, banana (cut into chunks), cucumber, and ginger into freezer bags. Add the fresh spinach and mint too – they freeze great. When you’re ready, just dump the contents into your blender with the liquids.

Enjoy Later: If you’ve stored your smoothie in the fridge, give it a good shake or stir before drinking, as some separation is natural. The sooner you drink it, the better – those good-for-your-tummy ingredients are most powerful when fresh!

Preparation Time	5-10 minutes
Cooking Time	0-5 minutes
Total Time	5-15 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 300-350
• Protein: 4-6 g
• Fat: 1-3 g
• Carbohydrates: 70-80 g

Ingredients

• 2 cups fresh spinach or two generous handfuls
• 1/2 cup pineapple juice (125 ml)
• 1/2 cup coconut water or plain water (125 ml)
• 1 cup water (250 ml)
• 3 tablespoons greek yogurt or coconut cream (optional)
• 1 cup frozen mango pieces (250 ml)
• 1 ripe banana
• 3/4 of a cucumber
• 1-inch piece of ginger, chopped
• 1 tablespoon lemon juice
• 1 teaspoon chopped fresh mint
• Pinch of fennel seeds (optional)

Step 1: Blend Spinach and Liquid

Start by adding the leafy greens, such as spinach, to your blender along with any liquid you are using (water, juice, milk, etc.).

Blend these ingredients together until the mixture is smooth and free of any spinach chunks.

This ensures a consistent texture in your smoothie.

Step 2: Incorporate Fruits and Vegetables

Once your spinach and liquid are well blended, add in the other fruits and vegetables you wish to include in your smoothie.

Blend the mixture until everything is smooth and evenly combined.

This step incorporates all the flavors and textures into one cohesive drink.

Step 3: Taste and Adjust Consistency

Before pouring the smoothie into glasses, give it a taste to see if you’d like to make any flavor adjustments.

If the smoothie is too thick, you can add more liquid to achieve your desired consistency.

Conversely, if the smoothie is too thin, you can add more fruits or vegetables to thicken it up.

Taste and adjust as necessary to make it perfect for your liking.