The Best Smoothie for Constipation Relief 

“The Best Smoothie for Constipation Relief ” was written by Ashley Watson Stephens and edited/reviewed by Aly Bouzek, MS, RDN.  Ashley is a dietetic intern at Lamar University in Beaumont, TX. 

>> Click to jump to Best Smoothie for Constipation Relief Recipe <<

Table of Contents

• What is Constipation?
• Benefits of Smoothies for Constipation
• Smoothies for Constipation Relief for Any Lifestyle!
• How Often Should You Drink a Smoothie for Constipation?
• Non-smoothie Ways to Prevent Future Constipation 
• The Best Smoothie for Constipation Relief
• Infographic: The Best Smoothie for Constipation Relief
• Additional Smoothie Benefits 
• Conclusion

Imagine this scenario: you wake from a restful night’s sleep to hear that old familiar sound of your stomach grumbling. 

You are filled with excitement because three days have passed since your last bowel movement, and you think today could be THE day you’ve been waiting for. 

You shuffle to the bathroom, newspaper or phone in hand, get your squatty potty in position, roll out your toilet paper, and wait… and wait. Nothing happens.  

Frustrated and confused, thoughts begin to fill your head such as: 

• “Why is this happening to me?!” 
• “Will I ever poop again?” 
• “Should I be worried?” 
• “Can I fix this?”
• “What do I need to do to make this better?” 

Do you constantly find yourself or someone you care for struggling and straining to produce a bowel movement regularly, frustrated time and time again by the empty toilet staring back? 

Sound familiar? If this is you, then you’ve come to the right place!  

Constipation can strike at any time, but knowing what to do about it once it rears its head, is half the battle – and we are here to help!  We are going to take a short dive into what causes constipation and then we’ll equip you with the BEST smoothie for constipation relief!

What is Constipation?

Throughout life, almost everyone will experience constipation at some point, from toddlers to older adults.

It is a common yet frustrating condition, but fortunately, one with an easy solution (in most cases). 

In fact, in the United States alone, chronic constipation leads to 8 million visits to medical providers per year. 

You might be constipated if you:

• produce less than three bowel movements per week
• have difficulty or experiencing pain passing stool
• produce dry, hard, or lumpy stools
• feel that not all of your stool has passed

Interested in learning more? Check out Treating Constipation in the Elderly. 

What Causes Constipation? 

You now have a general idea of what constipation is and you’ve determined that constipation is what you or your loved one are dealing with. Now, let’s talk about what may be the culprit behind your current woes. 

Constipation can be caused by multiple factors. Many medical conditions and medications can be the culprit behind your constipation. 

Some conditions that could be responsible for constipation include:

• Irritable Bowel Syndrome (IBS)
• Pelvic floor disorders
• Parkinson’s Disease
• Stroke
• Diabetes
• Alzheimer’s Disease. 

Some prescription and over-the-counter medications and dietary supplements could also be to blame for your constipation. 

The amount of dietary fiber we get from our foods each day also plays a major role in constipation. Did you know that the recommended daily amount of fiber is 31 grams for men and 25 grams for women (28 grams and 22 grams respectively, if you’re 51 years and older)?

Not sure if you’re getting enough fiber? Learn how in Too Much Fiber or Too Little? Know the Signs.

Most Americans don’t even come close to reaching those fiber numbers. Unfortunately, as we age our appetite decreases, resulting in increased chances of not reaching those goals and increasing the risk of constipation (and possibly other medical conditions). 

Learn all about fiber in our comprehensive guide: High Fiber Foods 101.

Who Gets Constipated? 

Constipation has a significant impact on quality of life. Although no one is exempt from the chances of getting it, constipation trouble is more prevalent in the elderly and in women. 

Unfortunately, since we can’t reverse the aging process or completely change our genes, we can add daily habits that can transform our future for the better. So if you or your loved one falls into either of those two categories, don’t despair!

We recommend that you speak to your doctor if your constipation troubles continue, as it could be linked to a more serious issue. Fortunately, there are things you can start doing now to increase the chances for constipation relief. 

Are Supplements Needed?

Yes and no. It depends because everyone’s needs are different. There is a lot of research that supports a prebiotic supplement as well as a probiotic supplement. However, an increased fiber diet consisting of whole foods should be the first step toward constipation relief. 

Benefits of Smoothies for Constipation

Smoothies have recently become popular, and for good reason! You can search for smoothies all over the internet and social media and find a bunch of options.

However, while those smoothies may look delicious, they may not be the best solution for your current constipation problem and could possibly make it worse. 

This is why we are sharing the best smoothie for constipation – so you can stop the endless searching and get on with your life (smoothie in hand)!

Smoothie: A Great Choice for Constipation Relief 

The reason why we are such fans of a smoothie for constipation relief is simple. Smoothies can be an excellent way to get in calories, probiotics, protein, vitamins, and minerals, and fiber. Remember fiber? It’s the golden ticket to naturally regulating your bowel movements.

Because smoothies are more of a liquid than a solid, they hang around in your stomach for a shorter time. Smoothies digest in approximately 40-60 minutes versus 120 minutes for solid foods.

This is good news because it means the constipation-busting ingredients are making their way to your large intestine (where poop is made) faster!

Constipation Smoothie Customization: Your Smoothie, Your Way!

While we are providing you with a simple yet effective smoothie to get your bowels moving, you should know that this recipe can also be adjusted to meet your needs or desired flavor profile. This is hopefully going to be a new habit for you, so changing it up a bit is A-OK with us.

Smoothies for Constipation Relief for Any Lifestyle!

Some people may wince at the idea of having to drag the blender out and clean it every day. We get it. If that is you, then these tips may help relieve that burden. 

*Note, this section includes affiliate links. As an Amazon Associate I earn from qualifying purchases.

Tip #1

Try a store bought premade smoothie. We live in an age where just about everything can be accessed at our fingertips. Here are some smoothies to try:

Smoothie	Size	Calories
Forager Project, Organic Probiotic Mango Peach Smoothie*	12 oz bottle	240
Forager Project, Organic Probiotic Blackberry Smoothie*	12 oz bottle	250
Naked Juice, Blue Machine*	15.2 oz bottle	320
Naked Juice, Red Machine*	15.2 oz bottle	320
Bolthouse Farms, Protein Plus Strawberry	15.2 oz bottle	340

Checking for the following things when buying a premade smoothie can be helpful depending on your individual health goals: 

• Does the smoothie contain whole foods (checking the ingredients list)?
• How much fiber is in the smoothie?
• Read the reviews when purchasing online to help you get an idea for taste, texture, and flavor.

Tip #2

Invest in a portable blender*! Portable blenders are the size of a thermos and you can take (and mix) your smoothie with you wherever you go. Besides being portable, they’re also much easier to clean and you can prepare your smoothie whenever you’re ready! 

Looking for delicious high fiber smoothie add-ins? Check out our article High Fiber Smoothie Recipe for all the details! 

Tip #3

Make your smoothies ahead of time. These 12 oz plastic bottles* are perfect for storing your smoothies for later! You can double or triple your recipe, fill up the containers, and have a smoothie for different days. 

Remember to take it out of the freezer for about 30 minutes before drinking. 

How Often Should You Drink a Smoothie for Constipation?

While you are constipated, we recommend a smoothie every morning for at least 5 days of the week.

This should get your body used to receiving an added daily dose of fiber each day without overdoing it. 

When making your smoothie, you may think that adding an extra serving of an ingredient to consume your day’s worth of fiber could solve your constipation problems faster.

But, too much fiber too quickly could actually make your symptoms worse. 

When increasing your fiber, take it nice and slow so that your body can learn how to best digest and use the fiber. Patience, consistency, and increasing fiber slowly are key. 

You’ll also want to make sure that you’re drinking enough water and staying hydrated. Doing so will help you avoid dehydration and avoid any discomfort from increasing your fiber.

Once your bowels have returned to their regularly scheduled program, you can safely cut back to drinking a smoothie a few times a week. Just as long as you are reaching your daily fiber goals and everything is moving as it should.  

Can a Smoothie a Day Keep the Constipation Away?

A smoothie a day can be a fantastic and beneficial addition to your diet, helping you reach your daily fiber goals. 

If you are part of the “smoothie a day club” and have no issues making this a daily habit, then kudos to you! We think you are really going to enjoy the added benefits, which we’ll discuss below.  

Shake (or Blend) Things up to Prevent Boredom 

Variety is the spice of life, right? Well, this is no different. The best way to prevent “smoothie boredom” is to change ingredients as often as you need to. 

Here are some smoothies you can try that provide good sources of fiber, protein, healthy fats, vitamins, and minerals: 

• High Fiber Smoothie  
• High Calorie Smoothies for Weight Gain
• 7 Delicious Homemade Protein Smoothies
• Low FODMAP Smoothie for IBS
• Vegan Weight Gain Smoothie 

Non-smoothie Ways to Prevent Future Constipation 

If making a smoothie every day or 3 times a week begins to feel like a chore, then it may be time to take a little break. Here are some ways that you can still keep your bowels moving, without a smoothie. 

Meeting Your Fiber and Caloric Needs

Balance is key. High fiber foods include:

• Beans
• Vegetables
• Fruits
• Whole grains (such as brown rice and popcorn)
• Seeds
• Nuts
• nut butters
• Whole-grain cereals
• Starchy foods (such as sweet potatoes and pumpkin)

Keep in mind that not all high fiber foods may agree with your stomach and could cause excessive or trapped gas. If something doesn’t work for you, that’s okay! Move on from that food and try something else. 

This FREE Printable List of High Fiber Foods is a great resource that you can use to start adding fiber to your diet. 

Also, if you or your loved one are not getting enough calories, then it too can contribute to constipation. Make sure you are getting your meals and snacks in and reaching your calorie needs every day. 

If this is something you struggle with, then try visiting our High Calorie article archive for more information and high calorie meal and snack ideas.

Physical Activity

Physical activity plays a big part in how active our bowels are. The more you move, the more they move.  

Try incorporating short walks after your meals. This can help your bowels move regularly and can help you avoid constipation. Aim for 10-15 minutes per walk. Speak with and get approval from your healthcare provider before starting a new exercise routine.

Stay Hydrated 

Hydration, hydration, hydration! Excess liquids may have you going to the restroom more often. But, the reason it helps when it comes to constipation is that adequate fluids, along with fiber, may soften stools and make them easier to pass. 

It is recommended that men consume around 15 ½ cups of fluids per day, and women consume around 11 ½ cups of fluids per day. Keep in mind that this doesn’t mean only water. Anything that is liquid at room temperature counts as a fluid such as:

• Juice
• Milk
• Tea
• Sports drinks
• Oral nutrition supplement drinks (like Ensure or Boost)
• Smoothies
• Milkshakes
• Ice cream
• Popsicles
• Jell-O

The Best Smoothie for Constipation Relief 

Without further ado, here is the best smoothie for constipation relief! 

Calories: 470
Protein: 25 grams
Carb: 85 grams
Fiber 20 grams

The Best Smoothie for Constipation Relief

Remember, if you don’t like an ingredient or want to change the flavor profile, then you can always swap an ingredient for something else! Here is a list of some other high-fiber foods that would make excellent substitutions.

Ingredients:

• 1- 5.3 oz container of low fat, plain Greek yogurt
• 1 cup spinach
• 1 cup raspberries
• 1 Tbsp chia seeds*
• ¾!– /wp:list-item –>
• ½ fully ripe banana 
• ⅓ cup dry oat bran cereal 
• Ice as needed

Directions:

1. Cut banana in half (store the other half in the refrigerator or freezer)
2. Add all ingredients to blender
3. Blend until smooth (about 45 seconds to 1 minute)
4. Add additional ice and/or liquid as needed
5. Enjoy!

Ingredient Notes

Greek yogurt not only provides you with calcium and protein, but it also contains probiotics that are necessary for a healthy, happy gut.

Spinach is a powerhouse of nutrients which includes vitamins A, C, E, and K, iron, magnesium, folate, potassium, and calcium. 

Raspberries are a great way to add more fiber to your smoothies. Just 1 cup of raspberries provides almost 10 grams of fiber!

Chia seeds are great for boosting fiber. One ounce offers more than 9 grams of fiber! *Note that chia seeds are best when soaked in a liquid. If you are making a smoothie to drink right away and you don’t want chia seeds, then flax seeds are a great alternative.

Apple juice may provide a very gentle laxative effect and can help you meet your daily fluid goals. Remember, staying hydrated can help relieve constipation. 

Bananas, when fully ripe, contain soluble fiber and may help treat constipation for some people. (1) Bananas also contain a substance that stimulates the growth of good bacteria in the gut.

Oat bran cereal is another great source of fiber. Just ⅓ cup of oat bran cereal can offer 5-7 grams of dietary fiber (depending on the brand chosen).

Pro Tips

Some people enjoy their smoothies extra cold. If this is you, then try using frozen fruit instead of ice for a cold and creamy textured smoothie!

Other ways to make your smoothie colder include using frozen bananas, frozen riced cauliflower, and even frozen yogurt cubes or frozen juice cubes (make them in your ice cube tray!).

Additionally, if the smoothie is too thick, then add a few tablespoons of cold water at a time until you reach the consistency that you want. Be careful not too add too much water at once – a watery smoothie will have a lower/blander flavor profile.

Another tip that may be helpful (especially if you don’t own a high-powered blender) is to add your ingredients in a specific order. The order below will have you add your ingredients in order of weight – with the lightest ingredients added first.

This can help your blender work more efficiently as it can blend through the lighter ingredients and use the moisture from those ingredients to help blend the heavier/denser ingredients.

We suggest adding your ingredients in this order:

1. Vegetables
2. Fruits
3. Liquids (juice, water, etc.)
4. Dairy (yogurt, milk, plant-based milks)
5. Nuts and seeds
6. Additional toppings that you enjoy!

Infographic: The Best Smoothie for Constipation Relief

Below you will find a helpful infographic for our smoothie recipe. Click The Best Smoothie for Constipation Relief PDF for a printed version.

Additional Smoothie Benefits 

Below are just a few of the potential added benefits that you may get from consistently adding our smoothie for constipation relief to your diet. 

Added Energy Boost 

It’s true! When you start adding nutrients that your body needs, you may notice that you start to feel better and more energized. This includes having more energy to do more things for yourself and you may even get a better night’s sleep.

Stronger Bones + Stronger You 

It’s no secret that as we age, our bones have a tendency to weaken and our muscles can find themselves getting smaller and smaller. This leaves us unable to do things that we once could. 

Adding extra calcium and protein to your smoothie can give your bones and muscles the nutrients they need to maintain, or even build, a stronger you. 

Fuller Life

That’s right. Vegetables, fruits, seeds, nuts, and whole grains, like those found in some smoothies, are full of nutrients that are not only good for your gut but are also good for your whole body. 

Being in good health increases your quality of life. Fueling your body with nutrients it needs is a great first step for your health. 

Beneficial for Your Wallet

Making your own smoothie will likely be cheaper than opting for a store-bought version. If you are worried about some of your ingredients spoiling, look for smaller quantities at the store or try freezing ingredients until you are ready to use them. (Popular choices for freezing for future use include: spinach, bananas, and berries).

Additionally, you can also buy your dry ingredients in bulk which is cheaper in the long run. Nuts, seeds, grains, cereals, and dried fruits can sit in your pantry for quite awhile before expiring.

Conclusion: Smoothie for Constipation Relief for the Win!

We hope this smoothie not only brings you the relief from constipation that you were looking for, but that it also helps you feel better all around. 

When adding more fiber to your diet, do so slowly and consistently. And don’t forget to hydrate!

Unwelcome side effects like gas, bloating, and stomach discomfort are likely if you forget to drink enough water and other liquids. Setting a timer throughout the day can help you reach your water goals!

If you love this smoothie and are searching for high quality smoothie recipes or just more resources to boost your or your loved one’s quality of life, then visit The Geriatric Dietitian.

Remember, constipation can be a serious issue that is not always caused by a lack of fiber in your diet. It is always important to consult with your healthcare provider should your constipation persist. 

We know that was a lot of information to digest, so we will part you with a, “Keep calm and constipation smoothie on!”