I Drank a “Summer Detox” Smoothie Every Morning for 7 Days – Here’s What It Did for My Bloat

A lot of personal trainers and fitness influencers are armchair experts—they talk a good game, and some even provide valuable advice, but they don’t put their money where their mouth is, and they don’t practice what they preach.

In my opinion, that damages their credibility.

After all, would you trust an auto mechanic whose own car won’t start, or a chef who doesn’t eat their own food?

No—me neither.

That’s why, as a veteran personal trainer with more than 30 years of experience, I work out almost every day of the week, eat right, and get plenty of sleep. I don’t ask my clients to do anything that I’ve not done myself.

That’s how I know that my advice works—and is worth paying for.

But I’m human too, and like most people, I enjoy taking occasional breaks from my normal workout regimen and diet. Unfortunately, these breaks often leave me feeling bloated, tired, and somewhat unwell because they come as a big shock to my system.

A recent beach resort vacation was especially tough on my body thanks to late nights and unhealthy food. Plus, the only exercise I did was the “sunbed sit-up,” so I could reach for another beer without spilling it!

I returned from my vacation feeling weighed down with toxins—my body needed rejuvenating. This led me to explore natural remedies for detoxification and bloating, specifically from Ayurvedic, or traditional Indian, medicine.

In this article, I share my personal recipe for a summer detox smoothie and whether it can help eliminate bloating while boosting energy and immunity.

What is Ayurvedic Medicine, Anyway?

Ayurveda is a 3,000-year-old system of medicine that originated in India. It’s based on the idea of balancing the body, mind, and spirit through diet, lifestyle habits, and natural remedies. If that sounds like yoga to you, you’d be right—yoga and Ayurveda are very closely related and often overlap.

While Ayurveda can sound a bit mystical at times, a lot of its advice aligns with common-sense health principles: eat real food, move often, sleep well, and avoid stress.

Ayurveda also makes use of herbs and spices that most people already have in their kitchens. Common Ayurvedic remedies include ginger for digestion, turmeric for inflammation, and holy basil (tulsi) for immunity. Ashwagandha, a popular stress-reducing supplement, originates in Ayurveda, too.

Now, not all of Ayurveda’s claims are backed by science, and it would be easy to dismiss it as old-world mumbo jumbo. However, people have been using these remedies for centuries, and many swear by their effects. That’s what made me curious—and if it’s helped millions of people over the years, maybe it could help me too.

So, I grabbed my blender, stocked up on spices, and gave an Ayurvedic-inspired detox smoothie a shot.

Spicy Juice for Breakfast: My Ayurvedic Detox Smoothie

I normally start my day with coffee and maple-syrup-sweetened, blueberry-laced oatmeal. This tasty combo provides me with an instant hit of energy while keeping me full and content all morning. It’s been my go-to breakfast for decades and is one of my favorite meals of the day.

However, my persistent post-vacation bloat forced me to rethink how I started my day.

While I could have used one of the hundreds of detox smoothie recipes you can find on the internet, I decided to create my own based on my symptoms, tastes, and available ingredients—and this is what I came up with.

Each ingredient is supported by Ayurvedic medicine, and some are even backed by Western scientific research (1).

Summer Detox Smoothie Recipe

• ½ cucumber (peeled) – Cooling and hydrating, helps reduce water retention.
• ½ inch fresh ginger root – Anti-inflammatory, stimulates digestion and circulation.
• 1 small green apple – Mild sweetness, fiber-rich for digestion, and supports healthy gut bacteria.
• ½ cup coconut water – Hydrating, rich in electrolytes, and helps flush toxins.
• ½ tsp turmeric powder + pinch of black pepper – Fights inflammation and supports liver detox (pepper improves absorption).
• 4–6 fresh mint leaves – Cooling, refreshing, and supports digestion. 
• ½ tsp fennel seeds – Used in Ayurveda to relieve bloating and gas. 
• Juice of ½ lemon – Natural liver booster and digestion aid.
• ½ tsp raw honey – Soothing and may help boost immunity, fight infections, and aid digestion.

Instructions:

1. Blend all ingredients until smooth.
2. Pour over ice for a refreshing summer kick.
3. Sip slowly on an empty stomach for best results.

And How Did It Taste? Unusual but not unpleasant—spicy, earthy, and slightly sweet. It actually reminded me of a trip to Goa years ago, where I first had curry for breakfast and realized that “weird” can still be wonderful.

The 7-Day Smoothie Test: Did It Do Anything?

Armed with my custom detox smoothie recipe, I was excited to see if it would help me beat my post-vacation bloat and lethargy. To make matters worse, all those late nights and unhealthy meals had hit my immune system hard, and I felt like I was getting the flu.

Would my Ayurvedic-inspired concoction help? Or would it make me realize that coffee and oatmeal was the breakfast of champions? I was about to find out!

Related: Forget Breakfast Cereals—5 Overnight Oats Recipes for a Nutrient-Packed Start to the Day

Days 1 and 2

I wasn’t expecting to feel much difference after a couple of servings of my detox smoothie, and I wasn’t disappointed! Although the flavors and texture were a bit of a shock to my taste buds, I didn’t really notice any significant effects at the start of this seven-day experiment. In fact, I was skeptical it would work at all.

I did experience some mild stomach gurgling, which I put down to skipping my usual breakfast. Weirdly, though, I didn’t actually feel very hungry. I also needed to hit the bathroom more often which may have been a sign that my body was doing its best to help rid itself of those pesky toxins.

One thing I did notice is that, despite skipping my usual morning cup of joe, I felt awake and energized. This was a surprise as I expected to feel the effects of not starting my day with caffeine.

Days 3 and 4

Trying to put an Ayurvedic smoothie together when you’re half-asleep can be difficult! It’s easy to lose track of what you’ve put in the blender, and consequently, I accidentally double-dosed a few of the ingredients, creating an even stronger-tasting mix.

However, and surprisingly given my usual preference for oatmeal, I really enjoyed my “super-smoothie” and made a point to add a little more spice to future blends.

Taste impressions aside, I noticed I was starting to feel lighter and less bloated. My weight hadn’t changed so this may seem like an odd thing to say, but I definitely felt less weighed down by something—toxins maybe? My energy levels were good, and my bathroom visits had become reliably regular. All in all, I felt pretty well, although I was starting to miss my morning coffee.

Days 5 to 7

By the end of the week, the changes were more noticeable. My stomach felt flatter, digestion was smoother and more predictable, and my energy remained stable throughout the day—even without my usual caffeine fix.

I also started to notice a subtle lift in mood. Whether that was from the smoothie, the natural recovery from my vacation excesses, or the satisfaction of sticking to a new routine, I’m not entirely sure. But I did feel better—both physically and mentally.

The flu that threatened to derail my first week back from vacation never took hold, so maybe my immune system also got an Ayurvedic boost.

That said, I’m aware a week is probably long enough for my body to bounce back on its own, with or without a detox smoothie. Still, I can’t completely dismiss the role this spicy drink played in helping me feel lighter, cleaner, and more in control again.

So, while I’m still a skeptic at heart, I have to admit that the results were hard to ignore.

Detox Science

The biggest issue with anything relating to detoxification is that your body is already very adept at detoxifying itself. Your liver and kidneys are constantly filtering and flushing toxins, removing them via your urine, feces, and in your sweat.

However, while these processes are automatic and are something that humans have been doing forever, it could be argued that modern diets and living conditions mean there is a greater toxic load on our bodies, and some extra help may be necessary.

While a lot of the information written about detoxification is non-scientific hokum, there IS some evidence that suggests certain foods, herbs, and spices speed up the natural detoxification processes (2). For the most part, these substances enhance liver and kidney function, allowing these essential organs to work more quickly and effectively.

All that said, I’m very much of the opinion that if you feel you need to detox regularly, you should look for ways to reduce your exposure to toxins in the first place. A constant need to detoxify suggests your diet and lifestyle habits are the problem—and cleaner living will fix most if not all of your toxicity issues.

Common sources of toxins include:

• Ultra-processed foods
• Artificial food additives, e.g., colors, preservatives, flavors, etc.
• Excess alcohol
• Pesticide residues on fruits and vegetables
• Cosmetics and deodorants
• Air pollution
• Heavy metals in contaminated water or fish
• Household cleaning products
• Cigarette smoke and vaping
• Plastics and food packaging (especially when heated)
• Microplastics
• Chronic stress and poor sleep (indirect but still impactful)

Of course, some of these things can be hard to avoid, but even a small reduction in exposure could help lower your toxic load, negating the need to detoxify as often or as long.

So, while detoxifying herbs, spices, smoothies, etc., might work, most people should look for ways to not need them in the first place—that would be a far more efficient and more sustainable way to get and stay healthy.

Closing Thoughts

So, did my Ayurvedic-inspired smoothie cure my post-vacation bloat and change my life?

Not exactly.

But it did do something—and that’s more than I was expecting.

After a week of detox smoothies, I felt lighter, more energized, and a little more “in tune” with my body. My digestion improved, my stomach was flatter, and I didn’t feel the usual afternoon crash that I sometimes get after a heavier breakfast.

Could it all be down to natural recovery following a week of over-indulgence?

Maybe.

I’ve bounced back from vacations before, but this time felt noticeably different. Whether it was the smoothie, the ingredients, or just a change in routine, I’ll never know for sure. But I’d do it again.

That said, I don’t think anyone needs to live on detox smoothies. Your body already has a detox system—your liver and kidneys. What matters more is how you live the other 51 weeks of the year.

Limit your intake of toxins, and the need to detoxify all but vanishes.

Still, if you want a clean, refreshing, hydrating, and digestion-friendly way to start your day once in a while, this spicy green smoothie might be just the ticket. It’s not a magic potion—but it’s a whole lot better than starting your day with a donut and an energy drink.

So, give it a try. Just don’t forget the honey and mint—you’ll thank me later!

References:

1 – Khan S, Balick MJ. Therapeutic plants of Ayurveda: a review of selected clinical and other studies for 166 species. J Altern Complement Med. 2001 Oct;7(5):405-515. doi: 10.1089/10755530152639729. PMID: 11719942.

2 – Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. J Nutr Metab. 2015;2015:760689. doi: 10.1155/2015/760689. Epub 2015 Jun 16. PMID: 26167297; PMCID: PMC4488002

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