I hate to admit it, but avoiding bloating post-meal isn’t an easy task for me. Sometimes it’s my hormones, other times I’ve eaten something that simply isn’t agreeing with me—regardless, living with the feeling of having a swollen belly isn’t just annoying but also frustrating. That’s where this incredible green drink, created for me by encogrinologist and author Montse Prados, comes in.

I first became interested in green smoothies after seeing Victoria Beckham is a fan—and now, I’m obsessed. Read on for everything you need to know.

How to make the perfect green smoothie

Prados says you need to focus on the ingredients when it comes to creating a healthy green drink. “Choosing the right ingredients to use in our smoothie can help reduce abdominal bloating and combat chronic low-grade inflammation,” she says. “It’s about selecting and combining components with antioxidant power, attractive and with a flavor that seduces us, and in this way also avoid adding sweeteners.”

Recipe:

• 1 cup of plant-based milk, while I like oat milk I know it’s not the healthiest.
• 1 kiwi, an ideal source of potassium and vitamin C.
• 1 pear, which is hydrating and filled with magnesium and calcium.
• A handful of spinach leaves, which has high doses of magnesium and fiber.
• A heaping spoonful of chia seeds, which are filled with fiber, vitamins, and minerals, as well as an ideal source of omega-3s.
• 5 mint leaves, in addition to providing fiber and vitamins, have an anti-bloating effect.

When is the best time to have a green smoothie?

“Mid-morning, after a protein-rich breakfast with healthy fats, or before exercise, as it is a healthy alternative to juices and shakes with added sugars,” Prados advises.