5 Smoothie Recipes That Are Packed With Constipation-Relief Ingredients

Dealing with a bout of constipation is never fun, but thankfully, there are solutions to this problem that can be easily found in your kitchen. There are plenty of constipation-relieving ingredients you can incorporate into your diet in the form of a smoothie for easy sipping.

“Different foods contain different types of fiber, with the main two being soluble and insoluble fibre,” said Rebekah Shulman, RDN. “Soluble fibre forms a gel in the gut and helps feed our good bacteria, while insoluble fiber adds bulk to the stool and draws water into the gut, aiding in regular bowel movements.”

To help relieve constipation, Shulman recommends adding fibre-rich fruits, vegetables, whole grains, legumes, nuts, and seeds into a smoothie. If you need an extra boost, a few tablespoons of prunes or ground flaxseed can also help. In addition to this, Shulman suggests incorporating foods rich in probiotics such as yogurt, kefir, and kombucha into your smoothie for maximum constipation relief.

Beyond ingestible forms of relief, there are other ways to relieve constipation. Digestion isn’t all food-intake related, and a lot of your ability to have a healthy bowel movement could come from efforts in movement, proper sleep, and hydration.

“Other methods to help improve digestive health include increasing gentle movement such as walking, yoga, biking, and swimming, as well as managing stress and getting adequate sleep,” Shulman said. “Eating enough food to meet your body’s needs is also essential. Staying hydrated is also essential for ensuring stool doesn’t get too hard and difficult to pass. If constipation continues to occur, I’d recommend talking to your primary-care physician to rule out any underlying causes that may require medical interventions.”

So if you’re looking for a simple yet effective way to maintain your gut health and relieve constipation, smoothies are definitely an option. Featuring a handful of Schulman’s recommended high-fibre fruits and probiotic-rich ingredients, these six smoothies can help you get your bowel movements back on track.

Fit Foodie Finds

Creamy Strawberry Chia-Seed Smoothie

The creamy strawberry chia-seed smoothie has both Greek yogurt and chia seeds in it, two key ingredients that help regulate digestion. This smoothie is packed with delicious fruits like strawberries and bananas, mixed together with almond milk and vanilla extract. For those with a sweet tooth, this smoothie is a must try!

Make It Dairy Free

Vegan Blueberry Coconut Smoothie

This dairy-free vegan blueberry coconut smoothie is perfect for vegans, or simply those who love blueberries and coconuts. The key ingredient in this recipe is flaxseed, which can help relieve constipation. Additionally, this recipe has more delicious ingredients like banana, blueberries, rolled oats, coconut milk, unsweetened coconut shreds, and cashews.

Whitney Bond

Superfood Green Smoothie

The superfood green smoothie also has flaxseed to help relieve your constipation! This smoothie has a very different flavour profile than the other sweeter options, but it still packs a nutritious punch. Additional ingredients in the superfood green smoothie include spinach, avocado, protein powder, banana, almond milk, honey, and cinnamon.

Cotter Crunch

Orange Probiotic Immunity-Boosting Smoothies

Prefer your smoothies to be orange rather than green? Look no further than this list of orange probiotic immunity-boosting smoothies. These smoothies contain kefir and chia seeds, which can help move things along in your bowels. With deliciously fresh ingredients like dates, carrots, tangerines, orange juice, and ginger, these smoothies are bright, tangy, and great for your digestive health.

Sweet & Sorrel / Danielle P

Island Green Smoothie

Transport to a tropical oasis with this island green smoothie that is packed with chia and hemp seeds to help improve your bowel movements. Pineapple, mango, orange juice, banana, spinach, coconut pieces, vanilla, and cinnamon are the main ingredients in this smoothie that give this drink its beachy vibe.