Constipation is common, no matter your age or how healthy your lifestyle. It can be caused by a variety of reasons such as dehydration, poor diet, lack of exercise, or medication use. Typically, it can be easily remedied. Some people use medicine to regulate this kind of health issue, and others believe more in the power of nature.
For those who prefer a natural approach before turning to synthetic medications, look no further! In the article below, we offer ten delicious smoothie recipes for constipation, as well as a variety of plant-based foods that can help reduce and prevent constipation.
Did you know that foods rich in fiber are good for constipation prevention and relief? Fiber adds bulk to your stool, helping it to pass quickly through the colon. That’s why we added a few high-fiber smoothies for constipation as well. To add even more fiber to smoothies I like using fiber supplements like Benefiber. Unlike some other supplements, Benefiber is clear and taste-free and mixes well in smoothies.
Here are also 11 superfoods high in fiber that can help keep you regular and may even banish constipation completely. You’ll find our brand-new, delicious smoothies for constipation at the end of this article.
Best Ingredients for Laxative Smoothies
Tomatoes are rich in fiber, potassium, vitamin A, vitamin C, and vitamin K. They are also loaded with antioxidants that may help protect you from colon cancer and prostate cancer. They are best when used fresh and bought from local farmers. Tomato soup is a long-held preventative for constipation and can sometimes help relieve the symptoms if it does sneak on board. Since tomatoes have a natural laxative element, they can be a great addition to your diet no matter how you use them. Try them in salads, on your sandwiches, in soups and stews, or even in your fresh juices.
Prunes are top-notch when it comes to solving a constipation problem. This superfood is a great source of soluble and insoluble fiber that is great for encouraging the digestive system to move quickly and efficiently. Most of the foods listed here are also rich in fiber, but prunes have another constipation fighter called sorbitol. This is a substance that absorbs water and encourages bowel movements. Though some people worry about gastrointestinal upset with prunes, it’s usually safe to eat 5-10 prunes a day. You can eat them just like they are or soak them in water and mix them in your morning smoothies. You can also drink prune juice to get the same effect. If you want to learn more about the differences between prunes and plums click here.
When it comes to carrots and helping prevent and relieve constipation, you should focus on eating them raw. It’s important to eat your carrots raw because cooked carrots may lead to constipation, not cure it. It is also possible to combine carrots with other high fiber vegetables and fruits to maximize the effect. One medium-sized carrot contains about 3 grams of fiber. Carrots are tasty while juicing them, adding to smoothies, and shredded in oatmeal.
4. Chia seeds
Also read: 8 Chia Seed Smoothie Recipes
Chia seeds may be a good choice when it comes to constipation relief, despite their tiny size. This superfood is loaded with soluble fiber, but the real magic of these little helpers is that they absorb water. When they do, they develop a gel-like consistency that can keep the stool moist and easy to pass through the colon. Try some chia seeds in a smoothie, soups, or even make some delicious chia seed pudding.
5. Sour cherries
Sour cherries are another superfood packed with nutrients and a good amount of fiber. They are full of antioxidants that may reduce the risk of several chronic diseases and flavonoids that may improve your memory. A single cup of cherries contains 3 grams fiber, which is one-eighth of our daily fiber requirements. So, if you need a delicious cure for constipation and like a big kick of flavor, sour cherries may be your answer. You can use them in our laxative smoothies for constipation, fruit salads, or a quick snack all on their own. Just don’t eat more than a cup per day. More than a cup of cherries a day can cause diarrhea.
Many berries are good for constipation relief, but raspberries are one of the best with 8 grams of fiber per cup. That’s double what’s found in kiwis and strawberries. Raspberries are great on top of your parfait, smoothie, salad, or oatmeal. The fiber found in raspberries can help stool move smoothly through the digestive tract and it can feed the good bacteria found in the gut. Blackberries and strawberries are also a good source of fiber, so why not add a berry medley to your morning routine?
An apple a day keeps the doctor away isn’t just a catchy rhyme. The fiber in an apple can help relieve or prevent constipation. There are a variety of ways to enjoy apples. Try them fresh with the skin on, peeled, juiced, in smoothies, or even baked. While you can peel apples, it’s best to eat the skin, too. Most of the fiber is in that shiny peel! You will notice that a lot of our smoothies for constipation contain apples. They are so important for constipation relief and for your diet too.
Spinach is packed with fiber and magnesium. Both of these may be good for constipation relief. Can you believe that 4 cups of spinach contains 4 grams of fiber? You can take supplements with magnesium and fiber, but why swallow pills when mother nature already provided it in a tastier way? Drink your morning smoothies with super greens to maximize your magnesium and fiber and to stave off constipation.
9. Flax seeds
Flax seeds have many health benefits including being a natural laxative. They are rich in fiber and omega 3 fatty acids, as well as high in antioxidants. Flax also contains a soluble fiber called mucilage, and when it combines with water it forms a gel consistency that may keep your bowels moving softly and gently. For the best results, grind flax seeds before adding them to smoothies or other meals.
Kiwi fruit is another food that has a lot of fiber and a laxative effect. Thanks to its natural digestive enzyme actinidin, kiwi fruit may also prevent bloating. Kiwi is unusual because it contains two types of fiber: soluble and insoluble, which work together to help prevent and relieve constipation. With such powerful fiber in such a small package, you can eat a couple of kiwis a day and may see quick results. They taste amazing in a variety of foods and drinks, so don’t be afraid to experiment with this yummy, fuzzy fruit.
11. Citrus fruits
Citrus fruits are not a laxative exactly, but they have natural laxative properties that can help with constipation issues. Surprised? A compound called flavanone naringenin from oranges and other citrus fruits promote the laxative effect. Orange juice contains water and fiber and that’s a match made in heaven when it comes to constipation relief.
Also read: are fruit and vegetable smoothies healthy
There are several other superfoods that can help relieve or prevent constipation. Try adding lots of pears, figs, artichoke, celery, rhubarb, sweet potato, beans, peas, and lentils to your diet.
What Else Can You Do to Relieve Constipation?
If you suffer from constipation regularly, try the Squatty Potty. You might have seen it on Shark Tank. This innovative toilet stool is designed to elevate your feet and open your colon for better elimination. It’s an effective and natural approach to improve symptoms of constipation. You can experience a more complete elimination and your bathroom visits can be much, much shorter. It stores easily under most toilets. Check out the Squatty Potty here on Amazon.
Smoothie Recipes for Constipation
Now that you know the best ingredients to add to your smoothies, why not try one of our delicious smoothie recipes for constipation and see how much better you will feel!
Some of the following smoothie recipes for constipation include leafy greens, nuts, tiny seeds and ice – the toughest ingredients for any blender. To get the best results, you’ll need a high-speed blender. For powerful blenders that will blow your mind, without blowing your bank account, check out our 11 cheaper Vitamix alternatives.
➀ Best Smoothie for Constipation
➁ Bring the Beet In
➂ Peach Smoothie
➃ Prune Smoothie for Constipation
➄ Green Smoothie for Constipation
Also read: How to get rid of tea tree oil odor
➅ Yellow Magic Smoothie
➆ Fruit Smoothie for Constipation
➇ Constipation Relief Smoothie
➈ High-Fiber Smoothie for Constipation
➉ Chia Laxative Smoothie
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These are some of the best smoothie recipes for constipation. Every smoothie is loaded with fiber and has natural laxative properties that can help you prevent and relieve constipation. If you enjoyed the benefits – let us know! We’d love to hear from you in the comments below.