strawberry pineapple smoothie in glass with hemp seeds, mint, banana, pineapple

Most of us eat a pretty rich diet over the holidays, complete with plenty of cocktails, which means your digestive system may not be feeling its best. Then there are the rest of us who have crummy tummies most of the time…not just at the holidays!

Stomach bloating is one of the most common complaints I encounter in my practice as a registered dietitian, which you can learn more about here. If you find yourself more bloated than usual, this yummy low-FODMAP probiotic smoothie might just be the perfect way to start the day and banish the stomach bloat. And if you’re looking for more on gut health nutrition or gut-friendly recipes, check out my Good For Your Gut Book!

Whew! Who knew self-care could be so simple?

Hemp Seeds + Psyllium + Probiotic = Amazing gut-soothing nutrition

This naturally sweet treat is super yummy and each ingredient was selected for their unique gut health benefits. Let’s break it down:

Strawberries and Pineapple: Two fibre-rich, anti-inflammatory fruits that are low FODMAP, making them perfect for those with irritable bowel syndrome.

Hemp Seeds: Rich in anti-inflammatory omega 3 fatty acids and GLA, a unique anti-inflammatory omega 6 fatty acid. Hemp seeds also contain protein (3 tbsp = 10 grams), and magnesium to calm the nervous system, relax smooth muscle and improve bowel health. Learn more about hemp seed nutrition here.

Ground Psyllium: An incredible fibre that is least likely to trigger IBS symptoms, but manages to moderate elimination whether it’s too fast or too slow.

Bio-K+ Probiotic: A unique, high-potency liquid probiotic that helps with gas, bloating and restore intestinal flora balance.

Oh…and it tastes good!!

Let’s talk toots

For those of you with digestive issues, if you are new to fibre and probiotics, you make experience a slight increase in gas and bloating for a couple of days. Don’t despair!!! That means that the fibre and probiotics are doing their work. However, if you experience any alarming symptoms, pull the probiotic and psyllium out and drink the smoothie without them for a couple of days before testing one addition (either the probiotic or psyllium) at a time to assess results.

Be sure to drink lots of water. As you increase your fibre intake, you need to increase your water intake so that the fibre doesn’t stop you up. And, if you are loving the fibre, you can increase the psyllium each week until you get to a max of one tablespoon.

Also, for those of you looking for more protein: a 1/4 cup of hemp seeds will net you 20 grams of protein (but it may up the FODMAP content of the smoothie, they haven’t been tested yet) or you can add a scoop of a lower FODMAP protein powder like Sunwarrior Classic Rice protein or Botanica Perfect Protein.

Don’t have your copy of the FREE Elevate challenge guide? Get it here!

strawberry pineapple smoothie in glass with hemp seeds, mint, banana, pineapple

Banish the Bloat Smoothie

Getting bloated after each meal? Don't know how to minimize this? Try this smoothie to 'Banish' your bloat!
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  • 1/2 cup frozen strawberries
  • 1/2 cup fresh or frozen pineapple
  • 3 tablespoons hemp seeds
  • 1 teaspoon ground psyllium
  • 1 bottle Bio-K+ Mango Fermented Soy or Blueberry Rice
  • 1 1/4 cup water


  • Blender


  • Blend with a couple of ice cubes and enjoy!


If you find this smoothie really helpful with your digestion, you may want to consider trying a low FODMAP elimination for a while. This is the exact method I use in my practice, which you can use as a self-guided program!

Photo Credit: Melissa Quantz 

Disclosure: I am a paid spokesperson for Bio-K+ Probiotics but as with all of my recommendations, I will only share products that I actually use myself from companies I respect.