Morning Sickness Pineapple Avocado Smoothie (Great for Bloating-Relief Too!!)

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 equally nausea-soothing drink with a gingery boost, try my Hydrating Melon Cucumber Smoothie. 

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

Ingredients (This is It!)

• 1/2 cup fresh or frozen pineapple chunks (rinse and drain well if using canned pineapple)
• 1/2 an avocado, pitted and peeled
• 1/2 cup frozen banana chunks (or 1-2 tablespoons maple syrup for sweetness)
• 1/2-inch piece fresh ginger, grated (or 1/4 teaspoon ground ginger)
• 2-3 tablespoons old-fashioned rolled oats
• 1 cup 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 oat milk or 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. 
• 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 about this Pineapple Avocado Smoothie for Pregnancy & Postpartum

1. Is avocado safe during pregnancy?

Yes — avocado is one of the best foods to eat during pregnancy. It’s rich in healthy monounsaturated fats that support your baby’s brain development, plus folate, potassium, and fiber. Because it’s creamy and mild, avocado is often easier to tolerate when you’re dealing with nausea or food aversions.

2. Can pineapple and avocado be eaten together in pregnancy?

Absolutely — pineapple and avocado complement each other both nutritionally and in flavor. Pineapple provides vitamin C and digestive enzymes, while avocado delivers healthy fats and folate. Together, they balance sweetness and creaminess, making a soothing option for nausea or bloating.

3. Does pineapple reduce bloating during pregnancy?

Pineapple may help reduce bloating thanks to bromelain, a natural enzyme that supports digestion. While bromelain supplements are not recommended during pregnancy, the amount found in fresh pineapple is very small and safe to consume in moderation. Pairing pineapple with hydrating liquids like coconut water can further ease bloating discomfort.

4. Can I add Greek yogurt to smoothies while pregnant?

Yes, as long as the Greek yogurt is made from pasteurized milk. Adding it to this smoothie increases protein, calcium, and probiotics, all of which support both maternal and baby health. It also makes the smoothie creamier, which can help if you’re looking for a more filling option.

5. Is this smoothie good for postpartum recovery?

Definitely. Avocado and oats provide steady energy, while pineapple and ginger support digestion and reduce inflammation. Coconut water helps restore hydration, especially important after birth. It’s a quick, nourishing option for new moms who may not have the time or appetite for larger meals.

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. 

For more nausea-relief smoothies, check out my Morning Sickness Blueberry Oat Smoothie, Pineapple Mango Smoothie for Morning Sickness, and Nausea-Relief Strawberry Banana Smoothie.