How to Make the Best Smoothies to Relieve Constipation

Yes! Smoothies made with high fiber fruits, such as berries, bananas, and kiwis, along with added sources of fiber such as chia seeds and flaxseed, can provide a good amount of dietary fiber that can help relieve constipation.

Adding yogurt can also be a good option for addressing constipation because it contains probiotics, which can promote gut health and help relieve constipation symptoms.

In fact, some evidence suggests that higher fruit intake is linked to increased levels of beneficial bacteria such as Lactobacillus acidophilus and Bifidobacterium, which can positively affect gut health and constipation.

When it comes to crafting delicious smoothies, the possibilities are endless. Here are some fiber-rich options to help you stay regular.

When preparing smoothies to help with constipation in toddlers, it’s important to choose gentle ingredients that still get the job done.

Remember to introduce new ingredients gradually to ensure that your toddler tolerates them well. Consult a pediatrician if you have any concerns about your child’s diet or constipation.

Banana-Berry Smoothie

• 1 ripe banana
• 1/2 cup mixed berries (blueberries, strawberries, raspberries)
• 1/2 cup plain yogurt
• 1 tablespoon ground flaxseed
• 1/2 cup water or milk (dairy or plant-based)

Blend all the ingredients until smooth.

Peachy Fiber Smoothie

• 1 ripe peach (pitted and peeled)
• 1/2 cup spinach leaves
• 1/2 cup almond milk (or any preferred milk)
• 1 tablespoon chia seeds
• 1/2 cup ice cubes

Blend all the ingredients until smooth.

Tropical Delight Smoothie

• 1/2 cup pineapple chunks
• 1/2 cup mango chunks
• 1/2 cup ripe papaya chunks
• 1/2 cup coconut water
• 1/4 cup plain yogurt

Blend all the ingredients until smooth.

Here are a few smoothie recipes that can help relieve constipation in both kids and adults:

Green Power Smoothie

• 1 cup spinach
• 1 ripe banana
• 1/2 cup pineapple chunks
• 1/2 cup chopped cucumber
• 1 tablespoon chia seeds
• 1 cup coconut water or almond milk

Blend all the ingredients until smooth.

Berry Blast Smoothie

• 1 cup mixed berries (blueberries, strawberries, raspberries)
• 1 ripe pear
• 1 tablespoon ground flaxseed
• 1 cup unsweetened yogurt or almond milk
• 1/2 cup water or coconut water

Blend all the ingredients until smooth.

Creamy Papaya Smoothie

• 1 cup ripe papaya chunks
• 1 ripe banana
• 1/2 cup plain yogurt
• 1 tablespoon honey (optional)
• 1/2 cup almond milk or pineapple juice

Blend all the ingredients until smooth.

Kiwi-Banana Smoothie

• 2 ripe kiwis, peeled and sliced
• 1 ripe banana
• 1 cup spinach leaves
• 1 tablespoon chia seeds
• 1 cup almond milk (or any preferred milk)
• honey or maple syrup (optional)

Blend all the ingredients until smooth.

A 2021 survey found that constipation was more prevalent during pregnancy (40%) and a few days after delivery (52%) than in females who were not pregnant (21%). During pregnancy, it’s even more important to address constipation naturally because many medications can travel across the placenta and affect your child.

Here are a few smoothie recipes suitable for pregnant people:

Tropical Fiber Smoothie

• 1 cup chopped ripe mango
• 1/2 cup pineapple chunks
• 1 ripe banana
• 1 tablespoon chia seeds
• 1 cup coconut water or almond milk
• 1/2 cup Greek yogurt (optional)

Blend all the ingredients until smooth.

Spinach-Berry Smoothie

• 1 cup spinach leaves
• 1/2 cup mixed berries (strawberries, raspberries, blueberries)
• 1 ripe banana
• 1 tablespoon ground flaxseed
• 1 cup almond milk or coconut water
• 1/4 cup Greek yogurt (optional)

Blend all the ingredients until smooth.

Creamy Oatmeal Smoothie

• 1/2 cup cooked oatmeal, cooled
• 1 ripe banana
• 1 tablespoon almond butter or peanut butter
• 1 tablespoon ground flaxseed
• 1 cup almond milk or dairy milk
• 1/2 teaspoon cinnamon (optional)

Blend all the ingredients until smooth.

If the smoothie alone doesn’t relieve your constipation, here are a few additional strategies you can try:

• Increase your water intake: Make sure you’re drinking enough water throughout the day to stay hydrated, as dehydration can contribute to constipation.
• Increase your fiber intake: Include more fiber-rich foods in your diet, such as whole grains, fruits, vegetables, and legumes. This can help add bulk to your stool and promote regular bowel movements.
• Move your body: Engage in regular physical activity, such as walking or gentle exercises. Movement can stimulate your bowels and help relieve constipation.
• Consider natural remedies: Certain natural remedies, such as flaxseed and herbal teas (including peppermint and ginger tea), may have mild laxative effects and can be incorporated into your routine with caution.
• Consult a healthcare professional: If constipation continues even after you’ve made changes to your diet and lifestyle, it’s a good idea to consult a healthcare professional for further evaluation and guidance.

Learn more about when constipation requires emergency care.

Incorporating high fiber fruits (such as berries, bananas, and kiwis) and fiber-rich additions such as chia seeds and flaxseed into your smoothies can be an effective and enjoyable way to increase your dietary fiber intake. Adding yogurt with probiotics can further support gut health.

By including these nutrient-dense ingredients in your smoothies, you can promote regular bowel movements and relieve constipation naturally.