Juice for Bloating: 7 Best Recipes for Digestion Support

Disclaimer: The information provided in this content is for educational and informational purposes only and does not constitute medical advice. Always consult with your doctor or a qualified healthcare professional before making any changes to your diet, exercise routine, or health regimen. Individual needs and responses may vary.

We all deal with bloating at some point. Maybe after eating too fast, going for a food that your body didn’t handle well, or even because of a condition that shows up more often than you'd like. It’s uncomfortable, distracting, and can throw off your whole day.

Juicing isn’t a cure-all, but I’ve found that it can make a big difference when it comes to feeling lighter and more comfortable. Especially when you focus on ingredients that support digestion, reduce water retention, and calm your gut.

In this guide, I’ll walk you through what causes bloating and which juices actually help. Plus, we’ll see practical recipes you can use to support your daily routine. Let’s begin!

What Is Bloating, and What Causes It?

Bloating can feel like a full, stretched-out sensation in your stomach, almost like you ate more than you actually did. It’s not always painful, but it can make your clothes feel tighter, your energy dip, and your day feel a little off.

This feeling usually comes from one of three things: gas trapped in your gut, fluid retention, or sluggish digestion. In some cases, it’s just a short-term reaction after a big meal or eating too fast, while in others, it can be the result of certain illnesses. 

But when it happens more often, it’s worth paying attention to what might be behind it.

You're not alone in this. Here’s what research tells us:

• A global study from the Rome Foundation found that:

• Around 18% of adults worldwide experience bloating at least once per week.

• Over 71% of people with weekly epigastric pain, 59.7% with nausea, and 61.7% with abdominal pain also reported bloating.

• Bloating tends to decrease with age. But in younger adults, it’s both more frequent and more bothersome.

• Meanwhile, a study led by Cedars-Sinai Medical Center investigators found that:

• Women tend to report more severe bloating, with more severe abdominal pain and gas. Men, on the other hand, are more likely to mention bowel incontinence.

• 58.5% of people who experienced bloating never seek care. Most say it goes away on its own, isn’t bothersome enough, or they manage it with lifestyle tweaks.

So yes, bloating happens. And most of the time, it’s nothing serious. But if it keeps showing up or starts messing with your comfort, it’s probably time to look at what’s causing it.

Common Causes of Bloating

There’s no single reason why bloating happens. Here are the most common ones:

Dietary Triggers

Certain foods are harder to break down, and your gut lets you know. Salty meals, carbonated drinks, dairy, and ultra-processed carbs can all lead to gas buildup or water retention. The same goes for big portions that overwhelm your digestive system.

If you deal with gut-brain interaction disorders like irritable bowel syndrome (IBS), bloating is even more common. Some sources say the prevalence in those cases can exceed 50%. 

Also, a study in Italy pointed to how poorly absorbed carbs and fermentation in the gut can lead to abdominal bloating. Stress plays a role, too, per that study, affecting how your gut functions through the gut-brain axis.

And if you’ve ever felt bloated after something as simple as milk or spicy vegetables, you're not imagining it. A study in Pakistan found that inappropriate consumption of dairy, vegetables, and spicy food could trigger bloating in IBS patients.

Lifestyle Factors

Bloating isn’t always about the food. Eating too fast, skipping movement, or dealing with chronic stress can all throw digestion off.

One thing that usually goes unnoticed is swallowing too much air. It can happen when you eat too fast, talk while chewing, or drink through a straw. As noted by the Cleveland Clinic, this habit (known as aerophagia) can lead to bloating, gas pain, and uncomfortable pressure in your gut.

Digestive or Medical Conditions

When bloating keeps coming back, it’s a sign that something deeper is going on. Conditions like IBS, lactose intolerance, food sensitivities, or hormonal fluctuations can all interfere with digestion and make bloating more frequent.

Remember what the research from Cedars-Sinai tells us: women and people with chronic conditions (like constipation or ulcerative colitis) are more likely to experience bloating. It’s even more common when it comes along with gas or abdominal discomfort.

Your gut doesn’t usually stay quiet when something’s off. And in many cases, bloating is one of the first signs that your system needs extra care.

Gas and Water Retention

Sometimes, bloating is just your body holding on to things it doesn’t need. 

Trapped gas builds pressure in your gastrointestinal tract. Meanwhile, too much sodium can make you retain fluid, especially if you’re not getting enough potassium to balance it out.

This kind of bloating tends to come and go, but it still makes you feel heavy and sluggish.

Does Juice Help with Bloating?

Juicing isn’t a fix-all, but when done right, it can be a solid ally against bloating. And no, I’m not talking about extreme cleanses or drinking nothing but green liquid for three days. 

Juices made with the right ingredients bring hydration, enzymes, and anti-inflammatory benefits; all without putting extra work on your gut. And when you use a cold-press juicer like the ones we make, you keep more of the good stuff intact.

Here’s how fresh juice can make a difference:

Supporting Natural Digestion

Some fruits and veggies have natural compounds that help your body break down food more easily. 

When you juice them, you give your system a bit of a break and make digestion feel less like hard work. You’ll find plenty of that support in tropical fruits, herbs, and citrus (we’ll get into the specific ingredients later).

There’s also research to back it up. In one study, women who drank 300 mL of 100% orange juice every day for 60 days saw a boost in “good” gut bacteria. If a store-bought juice can do that, imagine what you get from fresh, whole ingredients at home.

Another study found that white grape juice, which is low-FODMAP, produced less gas than apple juice in healthy subjects. That’s a useful reminder that some fruits go down easier than others, especially when bloating is already an issue.

Improving Hydration and Electrolyte Balance

Dehydration and fluid imbalance are common behind-the-scenes culprits of bloating. When your body holds on to water, it can be trying to protect itself from losing more (in a lot of cases).

Juices made with high-water, high-potassium ingredients (like cucumber, celery, and pineapple) can help release that excess sodium and reduce water retention.

Reducing Inflammation and Detoxifying the Gut

Some juices go a step further by helping to calm inflammation in the digestive tract. Ingredients like ginger, turmeric, fennel, and leafy greens contain natural compounds that may soothe the gut and reduce discomfort.

Even polyphenol-rich juices have shown potential to improve gut microbiome in some people. While results aren’t the same for everyone, they can still offer anti-inflammatory support as a long-term strategy for better digestive wellness.

Why Cold-Pressed Juices Work Best

Not all juices are created equal. Traditional juicers rely on speed and heat, which can damage enzymes and reduce nutrient content.

Cold-press juicers, like Hurom models, use a slow, gentle pressing motion that preserves more nutrients, digestive enzymes, and flavor. That makes a big difference when you’re trying to support your digestion with real, functional ingredients.

It also means you get more out of your produce, without the foam or separation that comes with cheaper machines. 

And trust me, that clean texture makes drinking cold-pressed juice feel like a treat.

Best Juice for Bloating: Key Ingredients to Use

If you want your juice to actually help with bloating, the ingredients matter. Here are some of the most effective ones I keep in rotation:

• Ginger: Helps stimulate digestion and ease gas or cramping. It’s my go-to when I feel tension in my stomach or want something that settles everything down.

• Cucumber: Packed with water and potassium. It hydrates and helps flush out excess sodium, one of the sneakiest reasons behind fluid retention.

• Pineapple: Contains bromelain, an enzyme that supports smoother digestion and may help reduce inflammation in the gastrointestinal tract.

• Lemon: Gently stimulates stomach acid and supports the body’s natural detox process. I like adding it for both flavour and digestive support.

• Celery: High in water and electrolytes, especially potassium. It acts as a natural mild diuretic and helps release fluid retention without stressing the body.

• Mint: Helps relax the digestive tract and can ease bloating caused by gas. 

• Parsley: Supports natural fluid release and adds a fresh, herbal note to any juice.

• Green apple: Adds just the right amount of acidity and fiber without making the juice too heavy.

Using any combo of these is a great place to start. And if you work with the right type of juicer, you’ll get the best texture and nutrient retention without extra pulp or mess.

Best Juice for Digestion and Bloating: 7 Recipes You Should Try

When my digestion feels off, or I notice that uncomfortable heaviness creeping in, I don’t reach for something intense. Instead, I go for a juice that feels clean, light, and easy on the gut.

These are the blends that have worked best for me. They’re packed with hydrating ingredients and anti-inflammatory herbs that offer digestive support:

1. Pineapple Bloat Buster Juice

Let’s start with one of the easiest blends to love. This juice is bright, light, and clean; finished with just enough acidity to keep things fresh.

Why it works:

Beyond bromelain, pineapple is packed with bioactive compounds, fiber, and antioxidants that support digestion on multiple levels. Also, it’s been linked to anti-inflammatory effects and better bowel movement regulation, which are key when you’re feeling bloated or sluggish. 

Celery adds hydration and potassium to help flush out excess water, while lime gently encourages stomach acid production. The result is a combo that tastes clean and helps you feel lighter.

Ingredients:

• 1 cup pineapple chunks

• 2 large celery stalks

• ½ lime, peeled

Preparation:

1. Wash the pineapple and celery, and peel the lime.

2. Run everything through your juicer.

3. Stir lightly and enjoy immediately.

2. Cranberry Apple Ginger Juice

Here’s a juice I turn to when I want something crisp and energizing that still goes easy on the gut. This blend feels refreshing and supportive, without being too sweet or heavy.

Why it works:

Cranberries may help limit the buildup of harmful bacteria in the gut and protect against inflammation; two things that matter when bloating is part of the picture. Apple brings pectin for smoother digestion, while cucumber cools and hydrates. Lastly, ginger adds well-documented relief for gas, bloating, and stomach discomfort.

Ingredients:

• 2–3 oz fresh cranberries

• 1 apple, cut to fit your juicer

• ½–1 inch fresh ginger

• ½ cucumber

Preparation:

1. Wash all ingredients thoroughly.

2. Cut the apple and cucumber into smaller pieces to fit your juicer.

3. Run everything through your Hurom cold-press juicer.

4. Stir gently and enjoy right away.

Pro tip: Love cranberries in your juices? Check out these cranberry juice recipes for more ideas that hit that same sweet-tart balance

3. Women’s Green Juice for Bloating

This juice recipe was designed with women’s needs in mind, especially during those days when digestion feels off or the body holds on to extra water. It’s smooth, light, and packed with ingredients that gently support comfort without adding heaviness.

Why it works:

You’ve already seen how pineapple and celery support digestion and hydration. Here, they combine with fennel, traditionally used to ease bloating, gas, and indigestion, along with kiwi’s subtle fiber boost. Turmeric and ginger offer extra anti-inflammatory support, while romaine lettuce keeps the blend light, fresh, and easy to digest.

Ingredients:

• 1 cup pineapple chunks

• 1 small fennel bulb (or ½ medium bulb)

• 1 kiwi, peeled

• 1 celery stalk

• 1-inch piece of ginger

• ½-inch piece of turmeric

• 2–3 romaine lettuce leaves

Preparation:

1. Wash all ingredients thoroughly.

2. Peel the kiwi, ginger, and turmeric.

3. Cut the pineapple, fennel, and celery into pieces that fit your juicer.

4. Juice everything. Stir gently and enjoy it fresh.

Pro tip: Are you into blends like this one? Don’t miss out on these green juice recipes for other combos that support energy, focus, or just a better kind of day.

4. Detox Drink for Bloating (Fennel, Lemon, and Ginger)

This one’s great when I want something clean, refreshing, and not too fruity. It’s light in texture, aromatic in flavour, and instantly feels like it’s helping things move along.

Why it works:

By now, you know what ginger and fennel bring to the table. Here, lemon plays a starring role by helping activate digestive juices and support detox. Pear adds gentle sweetness and fiber (even more fiber content than an apple), which helps digestion without making the juice heavy. Lastly, celery brings the hydration and minerals needed to help flush out sodium.

Ingredients:

• 1 lemon, peeled

• 1-inch piece of ginger

• 1 small fennel bulb (or ½ medium bulb)

• 1 ripe pear

• 1 celery stalk

Preparation:

1. Wash all ingredients thoroughly.

2. Peel the lemon and cut the pear, fennel, and celery into pieces.

3. Juice everything. Stir lightly and enjoy fresh.

Pro tip: Like this kind of gentle detox? You’ll probably want to try some of these detox juice recipes next; different ingredients, same reset vibe.

5. Cucumber Mint Cooler for Bloating (with Parsley)

This is the kind of juice I reach for when I want something ultra-light and refreshing, especially on hot days or after meals that feel too salty. It has a crisp, herbal flavour that cools everything down and leaves you feeling less weighed down.

Why it works:

Cucumber and lemon are both familiar digestion supporters, as we’ve seen earlier. Mint adds a cooling, soothing note to the juice. Its natural menthol may help relax the digestive tract, a benefit most often studied in peppermint oil, but still present in fresh mint. 

Lastly, parsley supports the release of excess fluid, and a bit of ginger adds extra help for gas and bloating.

Ingredients:

• 1 cucumber

• 1 cup fresh mint leaves

• 1 lemon, peeled

• A small handful of fresh parsley

• 1-inch piece of ginger (optional)

Preparation:

1. Wash all ingredients thoroughly.

2. Peel the lemon and cut the cucumber into pieces.

3. Run everything through your juicer.

4. Stir gently and enjoy immediately.

6. Easy Celery Juice for Bloating

Some days, I just want to keep it simple, and this is my low-effort go-to. Clean, light, and easy to make, this juice gives your system a gentle reset without adding extra steps.

Why it works:

By now, celery’s role in hydration and sodium balance should be familiar. Here, it’s front and center. A touch of lemon gives it extra digestive support, and adding a bit of ginger makes it more soothing, especially if you're feeling gassy or tight. It’s minimal, but effective.

Ingredients:

• 4–5 celery stalks

• ½ lemon, peeled (optional)

• ½-inch piece of ginger (optional)

Preparation:

1. Wash the celery and cut it into pieces.

2. Run the celery through your juicer, adding the ginger if you’re using it.

3. If you like a brighter flavour, juice the peeled lemon as well.

4. Give it a light stir and enjoy right away.

Pro tip: Big fan of celery in your homemade drinks? You’ll find even more combinations in these celery juice recipes, each with its own set of benefits.

7. Chicory Detox Juice

This last one feels like a reset button when your gut just isn’t cooperating. It’s earthy, crisp, and subtly sweet; something I like to make when digestion feels sluggish, but I don’t want anything too heavy or fruity.

Why it works:

Chicory brings natural bitterness that helps wake up your digestion when things feel stuck. A recent study in France even showed that its compounds stay active after digestion, still doing their job with anti-inflammatory and gut-supporting effects. Apple keeps the blend smooth and just sweet enough, while cucumber adds clean hydration that goes down easily.

Ingredients:

• 7 chicory leaves (about 30 g)

• 1 apple (about 250 g), cut to fit your juicer

• ½ cucumber (about 100 g)

Preparation:

1. Wash the chicory leaves, apple, and cucumber thoroughly.

2. Cut the apple and the cucumber into pieces.

3. Run everything through your juicer.

4. Give the juice a light stir and enjoy it fresh.

What Relieves Bloating Fast: Tips to Prevent and Reduce Bloating Naturally

Even the best juice can’t do it all if your daily habits are getting in the way. 

I’ve noticed that the biggest difference comes when I pair the right ingredients with small, consistent changes. Nothing extreme, just simple shifts that help your gut stay calm and regular.

Here are some tips that work well alongside a daily juice routine:

• Drink your juice on an empty stomach or between meals. That way, your body can absorb the nutrients more efficiently, without competing with a heavy meal.

• Avoid processed foods and artificial sweeteners. These often trigger bloating, especially if you're sensitive to additives, excess sodium, or sugar alcohols.

• Eat slowly and chew food thoroughly. Sounds basic, but it’s huge. You reduce swallowed air and give your digestion a head start.

• Stay physically active and move after meals. Light walking, stretching, or just staying upright can help your body process food and reduce gas buildup.

• Manage stress and get enough sleep. Stress affects digestion more than most people think. A calmer system digests better, period.

• Track your food intake to identify personal triggers. Everyone’s gut is different. Writing things down can help you notice patterns and avoid foods that set you off.

If you stick with even a few of these, you’ll probably notice that bloating starts happening less often. And when it does, it doesn’t stick around for long.

Should I Try a Juice Cleanse for Bloating?

It’s a fair question, especially if you’ve been feeling bloated more often than usual. 

Some people swear by juice cleanses to feel lighter, but if they help (or make things worse) really depends on why you’re bloated in the first place.

If your bloating comes from too much salt, processed food, or not enough fiber, a short juice reset might bring temporary relief. But if it's tied to something like IBS, hormonal shifts, or food sensitivities, a cleanse probably won’t solve much. In fact, it could backfire.

Research backs this up. A  2025 study published in Nutrients found that after just three days of a juice-only diet, participants showed microbiome changes linked to inflammation and gut lining issues. That’s not exactly what you're going for if you're trying to feel better.

That’s why I’ve always seen juice as part of a long-term routine, not as a quick fix. Simple blends with real ingredients can support digestion, but they work best when paired with small, consistent habits.

The research from Cedars-Sinai backs that up. In many cases, bloating gets better with targeted medical support, like gut-directed antibiotics, serotonin-based treatments, or lifestyle changes like core-strengthening and dietary tweaks.

The key is figuring out what’s behind your bloating. That’s something worth discussing with your doctor, especially if it happens often or comes with other digestive symptoms.

So yes, juice can help, but a cleanse isn’t always the answer. And if you do try one, keep it gentle, short, and based on whole ingredients, not on a restriction. 

Pro tip: Curious about juice cleanses for a different goal, like weight loss? Check out this realistic 3-day juice cleanse that focuses on simple, nourishing blends you can actually enjoy.

A Simple Way to Support Digestion and Feel Lighter

When bloating becomes part of your routine, it’s easy to feel frustrated. But sometimes, small changes are all it takes to bring your system back into balance. Juicing isn’t a miracle solution, but with the right ingredients and a bit of consistency, it can make a real difference.

Fresh juice helps hydrate your body, support digestion, and ease that uncomfortable fullness. It works best when it’s part of a broader habit of eating well, moving more, and listening to your gut.

That’s why I like to keep my Hurom juicer out on the counter, always ready to use.  It helps me turn whole, real foods into something that supports how I feel, without taking over my day. 

It’s a small habit, but one that helps me feel better when things are off. And it might just do the same for you.

FAQs

What juice is good for bloating?

Look for juices made with ingredients that support digestion, reduce water retention, and calm the gut. Blends with cucumber, pineapple, celery, fennel, lemon, and ginger are some of the most effective. 

These ingredients hydrate, supply key enzymes, and help ease inflammation, all of which can support gut health and make bloating less intense.

Is cranberry juice good for bloating?

In small amounts and when combined with other ingredients, yes. Fresh cranberries have mild anti-inflammatory properties and a slightly diuretic effect, which may support gut comfort. But on their own (especially in processed form with added sugar), cranberry juice isn’t the best option for bloating relief or blood sugar spikes.

Is pineapple juice good for bloating?

Absolutely. Pineapple juice contains bromelain, a natural enzyme that helps break down protein and support smoother digestion. It’s also hydrating and adds a pleasant sweetness that works well in de-bloat blends. Just keep portions moderate if you're sensitive to natural sugars or prone to energy crashes.

How does juice help reduce bloating in the stomach?

Fresh juice helps in a few ways. It hydrates, supports digestion with natural enzymes, and delivers anti-inflammatory compounds that can soothe the gut. 

When you use water-rich, whole ingredients, it may also flush out excess sodium and ease gas buildup, which are two common causes of bloating. These are just some of the health benefits you can get when juicing becomes part of your routine.

What are the best juice detox kits for bloating?

Instead of full detox kits, I’d focus on individual homemade juices with real ingredients and no added sugars or concentrates. Pre-packaged kits vary in quality, and not all of them prioritize digestive support or deliver actual detox benefits.

Are there any juices that should be avoided if you have frequent bloating?

Yes. Some juices can actually make bloating worse, especially if they’re high in fructose, fiber, or fermentable sugars (like in apple or pear juice when consumed alone). Also, juices made with artificial sweeteners or stabilizers can be irritating to sensitive guts. 

When in doubt, start with small portions and choose low-FODMAP fruits. Also, aim to keep juice as part of a whole foods diet if bloating is a recurring issue.