Constipation can be relieved and avoided by eating a diet high in fiber, water, and antioxidants. Including the finest constipation smoothies in your regular diet, which is rich in constipation-fighting ingredients, is a wonderful way to stay healthy and improve your digestive health. Speaking of the topic today we have a smoothie for constipation.
How can smoothies help with constipation?
Smoothies are a popular choice for consumers looking for a convenient way to receive their daily amounts of vitamins and minerals. A base and a liquid are common components of smoothies. Fruits, vegetables, herbs, and even nuts and seeds can be used as the substrate, while the fluid can be water, fruit juice, yogurt, or milk.
Second, sorbitol is found in many fruits and vegetables used in smoothie recipes. This mineral is required to help the large intestine absorb more water. It’s a sugar alcohol found in fruits and vegetables that aids in the movement of feces through the digestive tract. You’ll get more sorbitol from your smoothie if you incorporate more fruits and veggies.
Finally, most smoothie recipes contain a large amount of liquid, such as water, which can assist to prevent constipation. Constipation can be relieved by staying hydrated and drinking plenty of water. This will keep your stools soft and allow you to have regular bowel movements. Constipation can be eliminated and prevented by just adding one smoothie to your daily diet.
Fruits and vegetables to include in a smoothie for constipation
Constipation is common among those who do not consume enough fiber or water throughout the day. Constipation can be caused by a lack of water, as well as a lack of soluble and insoluble fiber in the diet. Fortunately, by perfecting your smoothie recipe, you’ll be able to make a delicious blend of fruits, nuts, seeds, and veggies that will help you improve your digestive health and digestive enzyme quality.
You’ll want to look for smoothie recipes that are high in fiber, antioxidants, and vitamins while looking for the finest smoothie recipes to aid with constipation. The following are some of the greatest fruits and vegetables to put in your smoothie:
Blueberries – Blueberries are high in antioxidants, which are important for maintaining a healthy digestive tract and immune system.
Raspberries – Delicious and naturally sweet, raspberries can help improve your vitamin C levels.
Pears – While pears are high in antioxidants, their skins provide much-needed fiber to your digestive tract.
Prunes – This fruit is abundant in both fiber and sorbitol, which helps to keep things moving through your intestines. Constipation can be relieved by drinking prune juice.
Watermelon – High in vitamin C and high in moisture, watermelon can help you stay hydrated.
Celery – Celery is high in fiber and can help keep you regular and relieve constipation. It’s great in juice and smoothies.
Sweet Potato – A sweet potato is high in fiber and can help with constipation, especially if the skin is included in the smoothie.
Apples – Apples are not only a low FODMAP food, but they also include a lot of dietary fiber in the apple skins. Apple juice is excellent for relieving constipation.
Best 9 smoothies for constipation
The ability to adequately digest the meals you eat is the key to optimal digestion and maintaining your stomach in top shape. Digestive enzymes are found naturally in several foods, such as pineapple, avocados, mango, kefir, and papaya, which assist our systems break down the food we eat and absorb the nutrients better.
Furthermore, smoothies often require a cup or more of liquids, and staying hydrated is another strategy to avoid constipation. Choose from one of these nine smoothie recipes to help you stay in the toilet longer.
Oatmeal Smoothie
This smoothie is ideal for constipation because it contains fruits and nutritious grains. The oats and pears thicken the smoothie while also providing soluble and insoluble fiber. Fructose, a kind of sugar that is poorly digested and can serve as a laxative, is found in pears and apples. Pears also contain sorbitol, which, according to a November 2015 research published in Nutrition Today, may help avoid clogging.
Ingredients:- 1/2 apple (honeycrisp) (medium)
- Bartlett Pears, 1/2 pound
- 1 cup hemp milk 1 teaspoon maple syrup
- 1 teaspoon cinnamon powder
- 1 cup oats, cooked
- For a comforting, tasty oatmeal smoothie recipe with 5 grams of satisfying fiber per serving, combine cinnamon, maple syrup, apple, and pear with hemp milk and cooked oats.
- In a blender, combine all of the ingredients and blend until smooth.
Mochaccino Smoothie
The Mochaccino Smoothie made with cold-brew coffee could be your morning hero if you’re suffering from constipation. Yes, coffee poop does exist: While caffeine is a stimulant that might cause laxative effects, research published in the journal Gut in April 1990 discovered that decaf coffee can also help you go.
A banana adds sweetness, a creamy texture, and gut-friendly prebiotics to this smoothie. We recommend using a frozen banana to thicken your smoothie even more.
Ingredients:- 1 cup vanilla unsweetened almond milk
- Cold Brew Coffee (8 oz)
- 1 banana, medium
- Chocolate Pea Milk, 8 ounces
- Cacao Nibs, 1 ounce
- Blend together the milk, coffee, banana, protein, and cacao in a blender. Blend on high until everything is well incorporated and you have a silky consistency.
- To serve, pour into a glass and top with cocoa nibs.
Digestive Smoothie
This smoothie is as good as it sounds. Prunes are the main ingredient. Prunes are strong in insoluble fiber, which adds weight to your stool, and prunes include a form of soluble fiber that attracts water into your colon, which can help relieve constipation.
In fact, according to a February 2019 study published in Clinical Nutrition, combining prunes and fluids (as in this smoothie) increases stool weight and frequency. You’ll enjoy this constipation smoothie not only for the relief it gives, but also because it’s sweet and creamy.
Ingredients:- four prunes Dried Plums from California
- 2 tbsp ginger root
- 1 cup original rice milk
- 1/3 cup quinoa, cooked
- pomegranate seeds, 1/2 cup
- In a blender, combine all of the ingredients and blend until smooth. (If you can’t locate pomegranate seeds, use 1/2 cup pomegranate juice instead.)
Chia Mango Smoothie
If you’ve ever added chia seeds to a smoothie, you know how quickly they thicken it up. However, as detailed in an April 2016 issue of the Journal of Food Science and Technology, they can aid with peristalsis, or the movement of the walls of your GI tract that pushes food through your system.
It wouldn’t be a Chia Mango Smoothie without the mango, of course. Digestion enzymes in this tropical fruit assist your body in breaking down components of the food you eat.
Ingredients:- Mango Cubes (1 3/4 cup)
- 1 cup plain Greek nonfat yogurt (0% fat)
- Almond milk, unsweetened, 3/4 cup
- 2 tbsp Chia Seed, White, Organic Superfood
- 1 and 1/2 teaspoons lemon juice
- a quarter teaspoon of cardamom
- In a blender, combine the frozen mango cubes, yogurt, almond milk, chia seeds, lemon juice, and ground cardamom.
- Blend on high speed until smooth, covered.
- Pour into glasses that have been cooled. Serve with a pinch of cardamom on top, if desired.
Kiwi, Zucchini, and Apple Smoothie
Consider the fruits and vegetables such as kiwi, apple, and zucchini to be a constipation-relieving trio. Kiwifruit, like mangoes and pineapple, has digestive enzymes that aid digestion. Additionally, they bulk up your feces and draw water into your colon, which helps to break up any blockages and soften your stool in general.
Apples include fructose, which is another component that can aid in the start-up process. Insoluble fiber can also be found in zucchini.
Ingredients:- 1 kiwi fruit
- 1/2 cup sliced zucchini
- Green Apple Slices (1/2 cup)
- 1/4 cup kale, raw
- 1 teaspoon of lemon juice
- coconut water, 3/4 cup
- 4 ice cubes 1 teaspoon honey
- Peel and cut the kiwi into slices, keeping one slice for garnish.
- Blend the kiwi, zucchini, apple, kale, lemon juice, coconut water, honey, and ice until smooth in a blender.
- Pour into a glass, top with a kiwi slice, and serve immediately.
Sweet Potato Smoothie
Because of the sweet potato and maple syrup, this smoothie is on the sweeter side, but it’s well-balanced with the tartness of orange juice and a hint of spice from the cinnamon. Sweet potatoes are known to contain cellulose, an insoluble fiber. According to a study published in Critical Reviews in Food Science and Nutrition in May 2017, cellulose can speed up things in your gut, reducing overall transit time.
Ingredients:- sweet potato, 1/2 cup
- a single orange
- 1 teaspoon powdered maca
- 1 tsp cinnamon
- a teaspoon of maple syrup
- 1/2 cup almond milk, unsweetened
High Fiber Smoothie
Combining high-value fruits and vegetables will help you not only enhance your overall health but also get rid of constipation. The following are some of the greatest smoothies for constipation.
Ingredients:- 1 cup pineapple juice or water
- 1/2 bananas, frozen
- a dozen avocados
- 1 cup pineapple chunks (fresh)
- 1 tbsp. chia seed
- Combine the ingredients in a blender for around 35 seconds and drink right away.
- This high fiber smoothie recipe not only has lots of fluids to keep you hydrated, but it also has plenty of fiber to aid digestion.
- Plus, the avocado’s healthful fat might offer you a surge of energy.
Beet Smoothie
- 1 large beet
- 1 cup milk (can substitute almond milk)
- 1 inch nub fresh ginger
- ½ teaspoon organic psyllium husk powder
- stevia to taste
- Combine the ingredients in a blender for around 35 seconds and drink right away.
- This high-fiber smoothie recipe not only has lots of fluids to keep you hydrated, but it also has plenty of fiber to aid digestion.
- Plus, the avocado’s healthful fat might offer you a surge of energy.
Colon Health Smoothie
- 1 medium carrot
- 1 medium beet
- 1 medium apple
- handful of parsley
- 1.5 inch ginger
- 1 tbsp flax seed
- 1 tbsp hemp or flax oil
- ¾ cup water
Directions:
- Fruits and vegetables should be washed and chopped. Blend together all of the ingredients until smooth.
- The carrots and apples contribute fiber to this smoothie, while the beets provide a healthy dose of antioxidants to boost overall health and immunity.
Constipation affects millions of people throughout the world at some point, as difficult as it may be to admit. The inability to have frequent and regular bowel movements is not only annoying, but it may also be harmful to your health in the long run. Hence, Kerri Ann Jennings is very glad to share with you a smoothie for constipation, a method considers the most natural way to get rid of constipation. See you soon in some next posts in the future, hope you enjoy it!
