Some people find it awkward to discuss constipation, or other digestive issues. An estimated 15-20% of people worldwide are affected by constipation. In the United States, nearly 42 million people are affected, and many of them require hospital visits annually. 

What Is Constipation?

Everyone is different, and that can apply to many things, but there is a clear definition of what constipation is. Constipation is a digestive problem that is characterized by having three or less stools per week, or having a difficult time passing stool. It is quite common and you can treat it by making changes to your diet and exercise plan, although it can occasionally require medication. Long-term constipation, or chronic constipation, may require treatment of an underlying healthy condition that can cause or worsen constipation. Symptoms can include:

• Straining or pain when passing stools
• Fewer than three stools per week
• A feeling that the rectum is blocked
• A feeling that not all stool has passed
• The need to use something, like a finger, to help pass stool

How Can You Improve Constipation With Smoothies?

People who suffer from constipation tend to have diets low in fiber, or they do not consume enough water throughout the day. Failure to drink enough water throughout the day can cause a person to feel constipated. Additionally, limited intake of soluble and insoluble fiber can lead to ongoing constipation and an unhealthy microbiome. 

Where do smoothies enter the equation? Well, you can increase your intake of both fiber and water, in addition to essential vitamins, minerals, and other nutrients, by adding a blend of fruits, vegetables, nuts, and seeds to your smoothies.

Selecting Ingredients

In search of great smoothie recipes to help alleviate constipation? You want to find recipes that are high in vitamins, minerals, antioxidants, and fiber. Some of the best fruits and vegetables to include in your smoothie are:

• Pears: Brimming with antioxidants and natural sweetness, pears provide much needed fiber to encourage healthy digestive function. 
• Apples: Apples are great to include in smoothies if you follow a low FODMAP diet. They have lots of fiber, especially in the peels, and their natural juice is great for constipation relief. 
• Blueberries: Blueberries contain anthocyanins, which are antioxidant compounds that work to encourage healthy brain, immune, and digestive function and fight oxidative stress. They are also naturally sweet and contain a big boost of vitamin C. 
• Watermelon: Rich in both vitamin C and water, watermelon is a great ingredient to enhance your hydration efforts. 
• Celery: Celery is a popular ingredient in juices and smoothies because it is rich in water and fiber. The downside to juicing celery is that you lose that fiber. Just keep in mind that celery has a strong flavor, so pair it with apples, pears, or other sweet fruits to help combat its intensity.
• Prunes: Not only are prunes rich in fiber, but they also contain a lot of sorbitol, which helps to keep things moving through the intestines. Pure prune juice is a great natural remedy for constipation.

Best Smoothies For Constipation

When you mix fruits and vegetables that contain diverse nutritional profiles, you can help enhance overall health, while potentially relieving constipation in the process. Below, we have three smoothies that may help get things moving. 

Beet Smoothie

Ingredients:

• 1 large beet, peeled and cubed
• 1 cup unsweetened almond milk
• 1-inch knob of ginger, peeled and grated
• 1/2 tsp organic psyllium husk powder
• Raw agave nectar, to taste

Instructions:

• Add all of the ingredients to a blender and blend until smooth. Make sure to blend thoroughly to break down the beets.
• Pour into a large cup and enjoy immediately. 

Fiber-Rich Smoothie

Ingredients:

• 1/2 cup filtered water
• 1/2 banana, frozen
• 1/2 avocado
• 1 cup pineapple, cubed
• 1 tbsp chia seeds

Instructions:

• Add all of the ingredients to a blender and blend for about 30-60 seconds. 
• Pour into a large cup and enjoy immediately. 

Smoothie For Colon Health

Ingredients:

• 1 medium carrot, peeled, and roughly chopped
• 1 medium apple, cored and roughly chopped
• 1.5-inch knob of ginger, peeled, and grated
• 1 medium beet, peeled, and roughly chopped
• Handful of parsley
• 1 tbsp flaxseed powder
• 1 tbsp flaxseed oil
• 3/4 cup filtered water

Instructions:

• Add all of the ingredients to a blender and blend on high until smooth. This may take up to one minute or more, depending on your blender. 
• Pour into a large cup and enjoy immediately.

Vincent Stevens

Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.