There are so many varieties of smoothies, each with its unique flavor and properties. Among these, some are considered the best smoothies for constipation.
Constipation is never fun to deal with. Countless people worldwide deal with constipation at one point in their life or another.
What, then, is constipation, how can smoothies be used to deal with it, and what are some of the best smoothies for constipation?
These are some of the questions to be answered in this article.
What is Constipation?
Constipation is the inability to have frequent and regular bowel movements. I.e., when one’s bowel movement is tough or happens less often than expected, it is defined as having fewer than three bowel movements a week.
Constipation is uncomfortable and can have an impact on your health too. You will feel much better when your body is back on track.
Some signs of constipation are:
- Your bowel movement is painful, and stools are difficult to pass.
- Your stools are dry and hard.
- You have a feeling that you have not fully emptied your bowels.
How Can Smoothies Be Used to Deal With Constipation?
Constipation generally can be handled when one consumes a diet rich in fiber, water, and antioxidants, and drinking these keeps one healthy and improves one’s digestive health.
The good news is that some of the best smoothies to be examined in this article are rich in the aforementioned.
Smoothies call for a good amount of liquids and are made up primarily of fruit and vegetables and soluble and insoluble fiber.
All these, which make up the chuck of smoothies, are known to promote the movement of waste through the digestive system by increasing stool bulk.
This means smoothies can help anyone suffering from constipation or irregular stools. Isn’t that amazing? You get to consume foods that are not just delicious but also healthy too.
What Are Some of the Best Smoothies for Constipation?
As we have mentioned earlier, smoothies can help relieve constipation. All you need to make a delicious and effective smoothie is to get the right ingredients.
Note that in this article, the ingredients in our smoothie recipe can be blended as desired. Where there is animal milk or butter, vegans can replace them with plant-based ones, and the result would still be very effective.
Coconut beverages or almond milk can replace animal milk. Read on as we examine some of the best smoothies for constipation.
1. Mocha Coffee Smoothie
One of the best smoothies for constipation is Mocha coffee smoothie
The recipes for making this smoothie are:
- 250ml water or milk (it all depends on the individual) vegans would want to avoid animal-based ingredients.
- 1 small frozen banana
- 200ml coffee
- 1 teaspoon of almond butter
- 1 teaspoon cocoa powder
- Half an avocado
The coffee acts as a natural laxative that can help you go to the toilet; the banana is a source of soluble fiber and helps relieve constipation. The banana also adds thickness and sweetness to the smoothie.
2. Chia Mango Smoothie
As the name suggests, the primary ingredients for this smoothie are chia and mango. This is also among the best smoothie for constipation.
Other Ingredients are:
- 1 cup frozen mango chunks
- 1 cup spinach
- 2 tablespoons of Greek yogurt
- 250ml Almond Milk
- 2 teaspoon chia seeds
- Half a lemon, squeezed.
The popular tropical fruit mango, as commonly known, contains digestive enzymes, which help the body digest the foods we consume. This, of course, relieves constipation.
Chia seed, on the other hand, also helps with peristalsis (the movement of the walls of your GI tract, which pushes food through your system). Chia seeds also add thickness to the smoothie.
3. Oatmeal Smoothie
Oatmeal Smoothie is made up of fruits and whole grains, and this recipe is also one of the best smoothies for constipation. Here, apples, pears, and oats work together in this smoothie to prevent you from feeling bloated or backed up.
The ingredients are:
- 1/2 Honeycrisp Apple (medium)
- 1 cup Hemp Milk
- 1/2 med Pears, Bartlett
- 1 pinch of ground cinnamon
- 1 cup cooked oatmeal
Pears and apples contain fructose which acts as a laxative, and pear on its own also contains sorbitol, which aids bowel movement. More so, oats and pears are rich in soluble and insoluble fiber and add thickness to the smoothie.
4. Kiwi, Zucchini, and Apple Smoothie
The name of this smoothie already highlights its significant ingredients.
The ingredients are:
- 1 fruit kiwi
- 1/2 cup zucchini, sliced
- 1/2 cup green apple slices
- 1/4 cup raw kale
- 1 tablespoon of lemon juice
- 3/4 cup coconut water
- 1 teaspoon honey
- 4 ice cube
As mentioned earlier, apples contain fructose, which aids digestion. Zucchini is a source of insoluble fiber, and the kiwifruit contains digestive enzymes that help with digestion, helps to break up any blockages, and soften stool.
Overall, all these make Kiwi, Zucchini, and Apple Smoothie one of the best smoothies for constipation.
They are packed with healthy ingredients that relieve constipation, are low in calories, and help regulate blood sugar levels.
5. Avocado Pineapple Smoothie
This smoothie is a high-fiber smoothie recipe considered to be among the best smoothies for constipation
The ingredients for this smoothie are:
- 1 cup of water or pineapple juice
- 1/2 frozen banana
- 1/2 avocado
- 1 cup fresh pineapple chunks
- 1 tablespoon of chia seeds
The avocado is a source of soluble and insoluble fiber that helps relieve constipation. Pineapple, on the other hand, contains bromelain (an enzyme that is helpful for bowel function).
More so, chia seed, another ingredient in this smoothie, is also suitable for constipation, and they are also a source of fiber and protein in this smoothie.
6. Strawberry-Blueberry-Banana Smoothie
Made of strawberries, blueberries, and bananas, this is one delicious smoothie that works amazingly for constipation.
The ingredients for this delicious goodness are:
- ½ cup frozen strawberries
- ½ cup frozen blueberries
- 1 small ripe banana (frozen, if desired)
- ¾ cup chilled unsweetened cashew milk, plus more if needed
- 1 tablespoon cashew butter
- 1 tablespoon hulled hemp seeds
Blueberries and strawberries are both high in fiber, which makes them an excellent choice of natural laxatives. The ripe banana here is a soluble fiber that absorbs water and helps relieve constipation.
Cashew butter and cashew milk are lactose-free and have healthy doses of unsaturated fats, iron, and magnesium.
Hemp seeds contain insoluble fiber that adds bulk to your stool and may help food and waste pass through your gut. When combined to produce this smoothie, all these work wonders in relieving constipation.
7. Green Smoothie
Packed with delicious ingredients that relieve constipation, a green smoothie can be made with any greens combined with fruit for sweetness and flavor.
The Ingredients to be used here are:
- 2 cups spinach
- Fresh ginger grated
- 1 cup frozen raspberries
- 1/2 avocado
- 2 tablespoon chia seeds
- 1/2 cup of milk, or any nut milk
- 250ml water or milk
- Apple– 1 apple sliced into pieces
Chia seeds help your GI tract’s movement, which in turn aids digestion and bowel movement. They also make smoothies thick.
The remaining ingredients are full of fiber and water (apart from the water added to the smoothie), which are suitable for digestion and bowel regularity.
All these ingredients work in tandem to maintain bulk in the stools and keep them soft so they pass through the bowels quickly. Little wonder then that it is considered to be among the best smoothies for constipation
8. Water Mellon and Pineapple Smoothie
This smoothie recipe is simple yet very effective and among the best smoothies for constipation.
Watermelon and pineapple are great hydration fruits. They are also a good source of Vitamin C that could help relieve bloating and indigestion.
The ingredients for this smoothie are:
- 2 cups cubed watermelon – chilled
- 1 cup frozen pineapple
- ½ inch ginger
- Basil leaf and sliced lemon (for garnish)
Watermelon helps in bowel improvement and clears the digestive tract. Pineapple, on the other hand, also possesses fluids and water that help create a smooth passage for stool. As we mentioned earlier, it contains an enzyme called bromelain, which improves bowel function.
9. Apple and Orange Smoothie
Apple and Orange smoothies are among the best smoothies for constipation. The name of this smoothie highlights the major components already.
Notwithstanding, let’s look at the ingredients for this smoothie.
- 1 large Apple
- 1 Orange
- 5 Strawberries
- 2 spears Pineapple
- ½ c Oatmeal
- ½ c Juice of your choice
Orange, as commonly known, is full of vitamin C and fiber. It also has naringenin, a flavonoid that can work as a laxative.
Apple, on the other hand, is loaded with pectin fiber. The properties inherent in orange and apple help relieve constipation.
Strawberries and oatmeal are both rich in fiber and aid digestion. Pineapple, which is rich in fluids, and bromelain, aids bowel function.
All these make apple and orange smoothies an excellent choice for treating constipation.
