Dairy-Free Pineapple Avocado Smoothie for First Trimester Morning Sickness

There were mornings in my first trimester when the bloat felt just as unbearable as the nausea. I’d wake up already feeling like I was carrying the weight of a full day, and even small sips of water made my stomach feel unsettled.

That’s when I discovered the magic of pairing pineapple and avocado — one bringing light sweetness, the other offering creamy comfort and gentle nourishment. Together, they made me feel like my body was finally being soothed instead of fighting me.

Why This Pregnancy and Postpartum-Friendly Pineapple Avocado Smoothie Is Good For You & The Baby

This naturally creamy smoothie became my little morning ritual, especially on days when I couldn’t stomach much else. Pineapple’s bromelain helped ease that uncomfortable tightness in my belly, while avocado gave me those healthy fats that made me feel fuller and more grounded.

Add a touch of ginger and some oats, and suddenly what started as a desperate attempt to keep food down turned into a nurturing meal that actually made me feel human again.

For an other green smoothie ideas, try my Dairy-Free Kiwi Green Detox Smoothie and Dairy-Free Mango Spinach Ginger Smoothie. 

Prep Time: 5 minutes / Total Time: 5 minutes / Yields: 1 serving

Ingredients (This is It!)

• 1/4 cup fresh or frozen pineapple chunks 
• 1/2 small avocado, pitted and peeled
• 1/2 frozen banana (or 1-2 tablespoons honey for sweetness)
• 1/4-inch piece fresh ginger, grated (or 1/4 teaspoon ground ginger)
• 3 tablespoons old-fashioned rolled oats
• 1 1/4 cups coconut water or water

Preparation Instructions

1. Add all the ingredients to a blender: frozen pineapple, avocado, frozen banana (or maple syrup), grated or ground ginger, oats, and coconut water.
2. Blend on high speed until the mixture is completely smooth and creamy.
3. Pour into a glass and serve immediately.

Tips For the Best Pregnancy-Safe Pineapple Avocado Smoothie

• Make it creamier: Swap the coconut water for 5-Minute Unsweetened Oat Milk or 10-Minute Unsweetened Almond Milk. Plus, you can add 1-2 tablespoons Greek yogurt. This will make the mixture creamy without it feeling "heavy" on your stomach. 
• Prep smoothie packs: Add the pineapple, avocado, banana, ginger, and oats to Ziploc bags and freeze as "smoothie packs". When you're ready for breakfast, throw everything into the blender, add water, blend, and enjoy! Smoothie packs freeze well for 2-3 months. 
• Use leftovers: I like to swap the frozen banana with 1/4-1/2 cup leftover Banana Nice Cream when I have some. 
• Mango Avocado Smoothie: Swap the pineapple in the recipe for frozen mango chunks for an equally tropical variation. 
• Add superfoods: For an extra boost of nutrients, add 1/2 tablespoon chia seeds or flax seeds to the recipe. 

How to Store This Bloating-Relief Pineapple Avocado Smoothie

• Fridge: Refrigerate any leftover smoothie in an airtight jar for up to 2 days. The consistency may thicken, but it will still be safe to drink. Adjust the consistency with a splash of coconut water or water. 

FAQs

A Note From My Chaotic Kitchen

If you’re in the thick of those exhausting first-trimester body changes — nausea, bloating, unpredictable hunger — this smoothie can be a gentle lifeline.

It’s light yet nourishing, creamy yet refreshing, and designed to calm both your stomach and your nerves. Think of it as a small kindness you can give yourself on the hard days, reminding you that your body is doing something miraculous, even if it doesn’t always feel that way. 

More Breakfast Smoothie Recipes

• Morning Sickness Blueberry Oat Smoothie
• Dairy-Free Pineapple Banana Smoothie (No-Oats)
• Pineapple Mango Smoothie
• Nausea-Relief Strawberry Banana Smoothie
• Dairy-Free Peanut Butter Banana Oat Smoothie
• Hydrating Melon Cucumber Smoothie