Since green powders offer a seemingly endless list of health benefits, it’s no surprise that they can also help with bloating. However, they also have the potential of contributing to bloating. So, in this guide on the best green powders for bloating, we’re going to look at:
- how green powders can help bloating, while in other cases, potentially trigger bloating.
- things to look for when choosing a de-bloating greens supplement.
- 5 green powders that you can use to reduce bloating and support your digestive system.
Note: this post contains affiliate links and I earn a commission (at no additional cost to you) if you use them to make a purchase.
DO GREEN POWDERS HELP WITH DIGESTION AND BLOATING?
Green powders can be very helpful for bloating – and overall digestive health – because they provide the body with foods, herbs and nutrients that balance water retention, while also keeping you regular.
Some popular ingredients in greens supplements that are known for having de-bloating properties include:
- celery.
- beets.
- peppermint.
- fennel.
- papaya (it has an enzyme called papain that supports the digestive system).
- turmeric.
- leafy greens.
WHAT GREENS HELP WITH BLOATING?
Green veggies (such as leafy greens), green herbs (such as mint) and microgreens are just a few of the green foods that can soothe bloating.
The main thing that these foods have in common is their chlorophyll content (which gives them a green color and multiple health benefits).
In particular, chlorophyll is anti-inflammatory and may also support detoxification. As a result, consuming certain greens can help to soothe the constipation, gas and other discomfort associated with bloating.
In addition, these green veggies contain a variety of antioxidants, vitamins and minerals that support the digestive system and the entire gut.
Overall, the greens listed in the table below can be helpful for bloating. And by the way, you can download this cheatsheet so that you have a printable list of these foods.
| Celery | Lettuce |
| Spinach | Watercress |
| Cucumber | Broccoli sprouts |
| Peppermint | Arugula |
| Matcha green tea | Dandelion greens |
| Alfalfa | Stinging nettle leaves |
| Spirulina | Parsley |
| Chlorella | Cilantro |
| Wheatgrass | Green peppers |
| Beet greens | Kale (low FODMAP) |
Keep in mind that for some people, excessive amounts of cruciferous greens and foods that are high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) may aggravate bloating.
This is particularly relevant for anyone with IBS (irritable bowel syndrome).
CAN GREEN POWDER MAKE YOU BLOATED?
It is possible to experience some bloating when you first start using green powders. The bloating can occur as a result of ingredients like cruciferous vegetables, added fiber or sugar alcohols (such as xylitol). However, the bloating tends to subside after your body becomes accustomed to the powder.
That said, there are instances in which the bloating doesn’t disappear. In such cases, you might have to:
- focus first on healing your digestive system through whole food and juices. Then try the green powder again at a later time to see how your body responds.
- try a different green powder with a different set of ingredients (to see if your body responds positively).
TIPS ON CHOOSING A DE-BLOATING GREENS SUPPLEMENT
1. Avoid powders with too many cruciferous vegetables.
- These vegetables contain a type of sugar called raffinose which the body cannot digest.
- When the raffinose gets to the large intestine, your gut bacteria starts to ferment it, which can contribute to bloating for some people (source).
- So, while you don’t necessarily have to avoid all cruciferous veggies, too many of them in a powder might be problematic.
2. Watch out for sugar alcohols:
- Xylitol, sorbitol, erythritol and other sugar alcohols cannot be digested by the human body.
- Sugar alcohols end up in the large intestine where they are metabolized by our gut bacteria.
- If you don’t have the proper bacteria in your large intestine, then bloating, gas and other digestive issues can occur (source).
3. Avoid high amounts of whole grasses
- Unlike cows, the human body is not set up for digesting grasses (such as wheatgrass or barley grass). in their whole form.
- In addition, if you have leaky gut or other imbalances in your gut, grasses might contribute to digestive issues.
- So look for powders that have small amounts of grasses or powders that use grass juice powder. This is simply the grass that has been juiced and dehydrated to a powder. The juicing process removes the indigestible fiber, so it’s easier on your digestive system.
4. Lookout for added fiber
- Although fiber is essential for reducing constipation, too much of it can contribute to bloating.
- Watch for ingredients like psyllium husk, which could be too much for some people.
5. Avoid gums, preservatives and artificial dyes
- Plant-derived gums (guar gum, locust bean gum, gum arabic) are additives that show up in some greens supplements. They are indigestible and while most people tolerate them well, they can be problematic if you already have a sensitive digestive system.
- As for preservatives and artificial dyes, they can affect the gut, making it easier for bloating to occur.
TOP GREEN POWDERS TO REDUCE BLOATING (AND SUPPORT WEIGHT LOSS)
These are my picks for the best greens supplements that reduce bloating:
- Gut Feeling – Best Overall
- Amazing Grass Green Superfood Detox & Digest
- Perfect Food Green Superfood
- Jade Leaf Matcha Powder
- Organic Wheat Grass Juice Powder
1. Gut Feeling – Best Overall
With 6 ingredients and no nasties (such as gums, preservatives or processed sweeteners) this green powder has some of the best ingredients your digestive system could ever hope for. The most noteworthy are:
- Celery: rich in potassium which regulates water retention; helps repair damaged gut lining.
- Jerusalem artichoke: rich in inulin, which is a prebiotic that supports digestive health.
- Lemon balm: herb that is traditionally used to soothe upset stomach, gas and bloating.
- Ginger: traditionally used to stimulate digestion and support overall digestive function; can be helpful in repairing damaged gut lining.
2. Green Superfood Detox & Digest
One of the things that stands out about this powder is the presence of probiotics and powerful de-bloating ingredients like papaya, pineapple, peppermint, cardamom, ginger, fennel, turmeric, parsley and beet root.
As for the greens, this blend uses spinach, alfalfa, spirulina and chlorella.
There are also two grasses (wheat and barley) and a cruciferous vegetable (broccoli). As long as your body isn’t super sensitive to either of these, these will help to support detoxification and keep you regular.
3. Perfect Food Green Superfood
This powder contains 5 grasses – kamut, oat, wheat, barley and alfalfa – which are all juiced (making it easier to digest).
There are also plenty of de-bloating ingredients like:
- parsley.
- celery.
- apple.
- ginger.
- plenty of sprouted seeds.
- probiotic and digestive enzyme blend.
Do keep in mind that this power contains some cruciferous veggies (cauliflower, cabbage and broccoli). However, since there are so many other ingredients to support the digestive, their presence may not be much of an issue.
4. Jade Leaf Matcha Powder
Green tea is well known for containing antioxidants that help with inflammation.
But what happens when you take green tea leaves and grind them into a powder? You get matcha powder, which delivers about 3 times more antioxidants compared to standard green tea (source).
And that’s great news for your gut because the physical pain, distended tummy and gas that usually accompany bloating are very often linked to inflammation.
As for this particular matcha powder, it is ceremonial grade matcha. Ceremonial grade is considered the best from a nutritional perspective because it is made from younger green tea leaves (while cheaper grades of matcha are made from older leaves that don’t pack the same nutritional punch).
5. Organic Wheatgrass Juice Powder
With just one key ingredient, this powder proves that you don’t need a gazillion ingredients to make a great product.
Made from organically grown wheatgrass, this powder goes through very gentle processing: first, it is cold pressed into a juice and then CO2-dried to produce the powder.
All of this helps to preserve the nutrients, resulting in a concentrated, raw powder that is both soothing and nourishing to the digestive system.
This comes in two flavors and personally, I love the lemon flavor! It also dissolves really easily in water, so you don’t have to worry about always having to put it in a smoothie.
6. Bloom Greens & Superfoods
Bloom greens contain a wide spectrum of ingredients that can be helpful for bloating, including digestive enzymes, probiotics, greens and other whole foods.
Compared to other, whole food green powders, Bloom has only two cruciferous veggies and two grasses in the ingredients. Since these ingredients can sometimes contribute to bloating, it’s nice to see a powder that doesn’t over-indulge in them.
Aside from the whole foods, you’ll also get some stress support from adaptogenic herbs like rhodiola and ashwagandha. Since stress contributes to inflammation, these herbs may further help to ease bloating.
Just keep in mind that there is some added fiber in the form of inulin, flaxseed powder and apple fruit powder.
CONCLUSION
Although having a good understanding of ingredients will help you choose a good green powder, it’s even more important to listen to your body and give it time to adapt to a new supplement.
Also, remember that lifestyle factors and the rest of your diet can contribute to bloating.
So, pay attention to those other aspects of your life to ensure that you’re doing everything you can to keep bloating at bay.
Related Articles:
How to Reduce Bloating from Vegetables: 7 Tips for Faster Relief
Green Powder vs Red Powder: Are They Worth It | Which Is Best
High Potassium Foods for Bloating: Best Sources and Benefits
15 Delicious Snacks to Reduce Bloating Fast
11 Green Powders Without Stevia (or Processed Sweeteners) That You Should Know About
Best Protein Powder For Hormonal Balance: Top Brands and What to Look For
5 Green Powders Without Spirulina (Or Other Algae) To Boost Your Health
