Smoothies containing fiber-rich foods like fruit, chia seeds, and flaxseeds can help get things moving again.
Almost everyone gets constipated sometimes. Constipation is when you poop less than three times a week, and your poop is dry and hard to pass. You might also feel bloated and crampy and just not your normal happy self.
There are things you can do to manage or prevent constipation. Eating more fiber and drinking more fluids may help. Fiber adds bulk to your poop, which helps to keep it moving through your digestive system. Drinking enough fluids helps prevent your poop from drying out.
Smoothies are a great way to fit in some extra fluid and fiber. You can put all kinds of stuff into a smoothie. Fruit, a staple in most smoothies, provides both fiber and fluid. Chia seed or flaxseed are used in these recipes for an extra fiber boost. These powerful little seeds have both been studied and found to help with constipation.
Try some of these yummy smoothies to help get things moving.
- Frozen fruit is used in these recipes to make the smoothie thicker and colder. You can substitute fresh fruit, but you might want to add a handful of ice cubes to improve the texture.
- You can use cow’s milk or any nondairy milk in these recipes.
- You can use flaxseed, chia seed, or a mix of both, depending on what you have around.
- If you want extra sweetness, you can use vanilla yogurt instead of plain for recipes with yogurt or use sweetened nondairy milk in place of unsweetened types. You can also add a teaspoon or 2 of maple syrup or honey to the ingredients before blending.
Typically, studies look at overall dietary patterns, rather than focusing on specific foods to help with constipation.
We do have some data on kiwis, though! And the research shows that eating more kiwis may help you poop. Kiwis are high in fiber and have some natural enzymes that help to give them a laxative effect. Strawberries and flaxseed also add extra fiber to this smoothie.
Start to finish: 5 minutes
Serves: 1–2 people
Ingredients
- 1/2 cup milk
- 1/2 cup plain Greek yogurt
- 2 kiwis, skin removed and cut into cubes (approx 1 cup frozen kiwi)
- 1 cup frozen strawberries
- 2 tablespoons ground flaxseed
Directions
- Add all ingredients to a blender.
- Blend until smooth.
Berries of all kinds are great sources of fiber and fluid. Some research suggests that berries are one of the best types of fruit to support healthy gut bacteria. You can use one type of berry, or try a mix. Up to you!
Start to finish: 5 minutes
Serves: 1–2 people
Ingredients
- 2 cups frozen berries (raspberries, strawberries, blueberries, or a mix)
- 1/2 cup milk
- 1/2 cup plain Greek yogurt
- 1/2 banana
- 2 tablespoons ground flaxseed
Directions
- Add all ingredients to a blender.
- Blend until smooth.
Avocados are high in soluble fiber. Soluble fiber helps to keep stool soft and easier to pass by holding in more fluid. Along with the avocados in this smoothie, mango, pineapple, and chia seeds are also great sources of fiber.
Start to finish: 5 minutes
Serves: 1–2 people
Ingredients
- 1/2 avocado
- 1 cup milk
- 1 cup frozen mango
- 1/2 cup frozen pineapple
- 2 tablespoons chia seed
- 2 teaspoons maple syrup or honey
Directions
- Add all ingredients to a blender.
- Blend until smooth.
This smoothie features peaches and raspberries. Raspberries help to support healthy gut bacteria. Peaches are a stone fruit. Stone fruits contain sorbitol, which can have a laxative effect.
Start to finish: 5 minutes
Serves: 1–2 people
Ingredients
- 1 cup frozen peaches
- 1 1/2 cups frozen raspberries
- 1 cup milk
- 2 tablespoons chia seed
Directions
- Add all ingredients to a blender.
- Blend until smooth.
This is like drinking that childhood favorite, a peanut butter and jam sandwich. Sounds weird, but it’s tasty! Oats, peanut butter, banana, strawberries, and flaxseed are all fiber sources in this smoothie. Like avocados, oats are a source of soluble fiber, which helps to keep your poop softer.
Start to finish: 5 minutes
Serves: 1–2 people
Ingredients
- 1/2 cup milk
- 1/4 cup oats
- 1 tablespoon peanut butter or almond butter
- 1 cup frozen banana slices (approx 1 banana)
- 1/2 cup frozen strawberries
- 2 tablespoons ground flaxseed
Directions
- Add all ingredients to a blender.
- Blend until smooth.
Dates contain sugar alcohols, which act like a natural laxative.
Depending on your blender, you may need to soften the dates before you blend them. To do this, place your dates in a bowl, then add enough hot or boiling water to cover them. Soak the dates for about 10 minutes, then drain the extra water. You can now add the dates to the blender with the rest of your ingredients.
Start to finish: 5 minutes
Serves: 1–2 people
Ingredients
- 1 cup milk
- 1 cup frozen mango
- 1 cup frozen blueberries
- 3 Medjool dates (make sure the pits are removed)
- 2 tablespoon ground flaxseed
Directions
- Add all ingredients to a blender.
- Blend until smooth.
Fiber and fluids can be helpful in managing constipation. Blend up a smoothie to get fiber and fluids in one cool serving.
If adding more fiber and fluids isn’t enough on its own to manage your constipation, that’s OK. Many people also use other strategies such as pelvic floor therapy, exercise, supplements, or medications to manage constipation. Speak with a healthcare professional to see what strategy is right for you.