Can smoothies help constipation?

Constipation is a common condition affecting people of all ages. It occurs when stool passes through the large intestine too slowly, causing it to become hard, dry and difficult to pass. Constipation can cause stomach pain, bloating, and a feeling of incomplete evacuation after using the bathroom. While constipation may seem like an annoyance, it can greatly impact quality of life if it becomes chronic.

Making dietary and lifestyle changes is usually the first line of treatment for constipation. Increasing fiber, fluid intake, exercise and establishing regular bathroom habits can help get things moving more regularly. But when diet and lifestyle approaches fall short, some turn to smoothies as a natural way to help relieve constipation.

What Causes Constipation?

There are several factors that can contribute to constipation:

• Not enough fiber in the diet
• Dehydration/not drinking enough fluids
• Lack of exercise/physical activity
• Changes in routine or travel
• Ignoring the urge to have a bowel movement
• Certain medications like opioids, antacids, iron supplements
• Various medical conditions like thyroid disorders, diabetes, neurological conditions

When stool moves too slowly through the colon, more water is absorbed leading to hard, dry stool that is difficult to pass. Smoothies with the right ingredients may help by adding fiber, fluid and nutrients to combat constipation.

How Can Smoothies Help Relieve Constipation?

Smoothies can be an easy way to increase fiber and fluid intake, which are two keys for overcoming constipation. Here’s how smoothies may alleviate constipation:

• Fiber – Blending high fiber fruits, vegetables, nuts and seeds can substantially boost daily fiber intake.
• Fluids – The liquid base of smoothies helps increase hydration.
• Probiotics – Adding probiotic-rich foods like yogurt may improve gut health.
• Magnesium – Blending magnesium-rich foods may help draw water into the intestines.
• Fruit enzymes – Enzymes in fruits like pineapple and papaya may help improve digestion.

The fiber, fluids and nutrients provided in a well-constructed smoothie can work together to help get things moving through the digestive tract. But not all smoothie ingredients are created equal when it comes to relieving constipation.

Best and Worst Smoothie Ingredients for Constipation

Packing a smoothie full of the right ingredients can help combat constipation. Here are some of the best (and worst) ingredients to use:

Best Smoothie Ingredients for Constipation

• Prunes – Rich source of fiber and sorbitol, a natural laxative.
• Figs – Provide a big fiber boost and may have laxative effects.
• Flaxseed – High in soluble and insoluble fiber to bulk up stool.
• Chia seeds – Gel-forming soluble fiber helps improve regularity.
• Hemp seeds – 10g of fiber in just 3 tablespoons, plus omega-3s.
• Oats – Excellent source of soluble and insoluble fiber.
• Berries – Blueberries, raspberries and strawberries add fiber.
• Pears – Provide fiber, fluids and sorbitol.
• Spinach – Leafy greens add bulk and magnesium to smoothies.
• Yogurt – Probiotics improve gut health and magnesium draws in water.

Worst Smoothie Ingredients for Constipation

• Bananas – Can be binding due to high starch content.
• Applesauce – Provides fiber but loses out on fluids vs raw apple.
• Chocolate – Cocoa powder and cacao nibs add binding fat to smoothies.
• Peanut butter – Healthy fat but can make constipation worse.
• Protein powder – Whey or plant proteins thicken up smoothies.
• Ice cream – Lots of binding fat, sugar and dairy.
• Avocado – Healthy fat but contains little fiber and can be binding.

Focus on packing smoothies full of the best ingredients while limiting potentially binding foods. Aim for a good balance of soluble and insoluble fiber sources.

Smoothie Recipes to Help Relieve Constipation

Here are 3 highly effective constipation-fighting smoothie recipes to try:

1. Pineapple Prune Smoothie

Ingredients:

• 1 cup prunes, pits removed
• 1 cup pineapple chunks
• 1 banana
• 1 cup coconut water
• 2 tbsp chia seeds
• 1-inch ginger, peeled

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Enjoy immediately.

Prunes, pineapple, banana and ginger make this smoothie a constipation-crushing powerhouse. Chia seeds provide an extra fiber boost.

2. Green Detox Smoothie

Ingredients:

• 1 pear, cored and chopped
• 1 cup spinach
• 1⁄2 cup plain Greek yogurt
• 1 tbsp ground flaxseed
• 1⁄2 banana
• 1 cup coconut water
• 1-inch ginger, peeled

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Enjoy immediately.

This green smoothie provides a big fiber and hydration boost. Greek yogurt adds probiotics, while ginger stimulates digestion.

3. Berry Almond Smoothie

Ingredients:

• 1 cup almond milk
• 1⁄2 cup Greek yogurt
• 1⁄2 cup raspberries
• 1⁄2 cup blueberries
• 2 tbsp almond butter
• 1 tbsp psyllium husk powder
• 1 tbsp flaxseed

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Enjoy immediately.

The psyllium and flax bulk up this berry smoothie, while almond butter provides healthy fats. Blueberries and raspberries add antioxidants.

Tips for Using Smoothies to Relieve Constipation

Here are some tips to get the most out of smoothies for constipation relief:

• Make smoothies part of a high fiber diet – also eat plenty of whole fruits, vegetables, beans, lentils, nuts and seeds.
• Stay well hydrated by drinking smoothies slowly and aiming for 8-10 cups of fluids daily.
• Include a probiotic source like yogurt to support healthy gut flora.
• Rotate constipation-fighting ingredients – try prunes one day, flaxseed the next.
• Exercise daily to keep things moving through the colon.
• Try warm smoothies – heat helps move things along.
• Limit binding ingredients like bananas, chocolate and peanut butter.
• Don’t gulp down smoothies – drink slowly to prevent bloating.
• Introduce smoothies gradually if you have irritable bowel syndrome.

Be patient, as it may take some trial and error to discover which smoothie recipes and ingredients work best to get your system regular.

Smoothie Alternatives for Constipation

While smoothies can be helpful for overcoming constipation, they aren’t the only natural option to consider. Here are some other remedies to try:

• Probiotic supplements – Help restore healthy gut bacteria.
• Magnesium citrate – Draws water into the colon to soften stool.
• Triphala – Herbal supplement used in Ayurveda to improve bowel regularity.
• Exercise – Physical activity stimulates the digestive system.
• Abdominal massage – Can help stimulate bowel movements.
• Squat toilet – Puts the body in a natural position to have a bowel movement.

For chronic constipation, work with your healthcare provider to determine if an underlying condition may be causing your symptoms. Getting to the root cause will allow more effective treatment.

The Bottom Line

Packed with fiber, fluids and beneficial nutrients, smoothies can be an effective home remedy for relieving constipation. The best smoothies for constipation contain ingredients like prunes, pear, flaxseed, spinach and probiotic yogurt. Limiting binding foods like bananas and peanut butter is also helpful.

Drinking high fiber smoothies as part of a balanced diet, while staying active and hydrated, may alleviate occasional constipation. But chronic constipation requires working with a doctor to identify potential underlying causes. Use smoothies as one part of an overall lifestyle approach for keeping your digestive system regular.

Type of Fiber	Benefits	Food Sources
Soluble Fiber	Absorb water to soften stool Slow digestion	Oats, beans, lentils, apples, citrus fruits
Insoluble Fiber	Adds bulk to stool Speeds transit through colon	Whole grains, bran, vegetables, nuts and seeds