I hate to admit it, but avoiding bloating after meals isn’t easy for me. Sometimes it’s my hormones, other times it’s something I ate—either way, that swollen belly feeling is both annoying and frustrating. That’s why I love this green drink, created for me by endocrinologist and author Montse Prados.

I first got into green smoothies after seeing Victoria Beckham was a fan—now I’m hooked. Here’s everything you need to know.

How to make the perfect green smoothie
Prados says the key is choosing the right ingredients. “Picking the right components for your smoothie can help reduce bloating and fight inflammation,” she explains. “Aim for antioxidant-rich, flavorful ingredients so you won’t need added sweeteners.”

Recipe:
– 1 cup plant-based milk (I prefer oat milk, though it’s not the healthiest option)
– 1 kiwi (great for potassium and vitamin C)
– 1 pear (hydrating, with magnesium and calcium)
– A handful of spinach (packed with magnesium and fiber)
– A heaping spoonful of chia seeds (full of fiber, vitamins, minerals, and omega-3s)
– 5 mint leaves (fiber, vitamins, and anti-bloating benefits)

When’s the best time to drink it?
“Mid-morning after a protein-rich breakfast with healthy fats, or before exercise—it’s a great alternative to sugary juices and shakes,” Prados suggests.