Some people don’t like to discuss the topic of bowel movements, or lack thereof. We embrace the taboo conversation topic because it is a common concern that can happen to anyone. Fortunately, there are many easily accessible, natural remedies that can help get things moving. One of the easiest ways to encourage that process is to consume fiber-rich fruits and vegetables, especially in smoothie form.
Different foods contain different types of fiber, the primary two being soluble and insoluble fiber. Soluble fiber forms a gel in the gut and works to feed healthy bacteria that inhabit the gut. Insoluble fiber adds bulk to stool and draws water into the gut to aid the elimination of stool. You can click here to learn more about soluble and insoluble fiber.
Can Smoothies Help Relieve Constipation?
Smoothies made with high fiber fruits like bananas, kiwis, and berries, in addition to chia seeds and flax seeds, can provide the gut with enough dietary fiber to relieve constipation. Some evidence indicates that increasing your intake of fruit can promote beneficial bacteria in the gut. Adding yogurt to smoothies can also help relieve constipation due to the presence of probiotics, which work to relieve constipation and optimize gut health.
Smoothies For Toddlers
If toddlers suffer from constipation, make sure to choose gentle ingredients to encourage bowel movements. Ideally, introduce new ingredients gradually to ensure that the toddler can tolerate them. Consider consulting a pediatrician if you have concerns about the child’s diet or constipation. It goes without saying, but the instructions for all of the following recipes are very simple: add all of the ingredients to a blender, blend until smooth, and then enjoy.
Banana Berry Smoothie
- 1 banana, peeled and sliced
- 1/2 cup mixed berries
- 1 tablespoon ground flaxseed
- 1/2 cup plain yogurt
- 1/2 cup water
Tropical Delight Smoothie
- 1/2 cup pineapple, cubed
- 1/2 cup mango, cubed
- 1/4 cup plain yogurt
- 1/2 cup papaya, cubed
- 1/2 cup coconut water
Peachy Fiber Smoothie
- 1 peach, pitted and sliced
- 1/2 cup spinach
- 1/2 cup almond milk
- 1 tablespoon chia seeds
- 1/2 cup ice cubes
Smoothies For Kids And Adults
Kids and adults can tolerate ingredients a little better than toddlers can. That said, make sure that there are no food allergies or sensitivities prior to enjoying the following smoothies. For the following recipes, add all of the ingredients to a blender, blend until smooth, and then enjoy.
Berry Blast Smoothie
- 1 cup mixed berries
- 1 pear, cored and cubed
- 1/2 cup water
- 1 cup plain yogurt
- 1 tablespoon ground flaxseed
Kiwi Banana Smoothie
- 2 kiwis, peeled and sliced
- 1 banana, peeled and sliced
- 1 cup spinach
- 2 tsp grade A maple syrup
- 1 tablespoon chia seeds
- 1 cup almond milk
Green Power Smoothie
- 1 cup spinach
- 1/2 cup pineapple, cubed
- 1 banana, peeled and sliced
- 1/2 cup cucumber, chopped
- 1 tablespoon chia seeds
- 1 cup coconut water
Creamy Papaya Smoothie
- 1 cup papaya, cubed
- 1/2 cup plain yogurt
- 1 banana, peeled and sliced
- 1/2 cup almond milk
Smoothies During Pregnancy
According to a 2021 survey, constipation was more prevalent during pregnancy and a few days after delivery than in females who were not pregnant. During pregnancy, it is integral to address constipation naturally because medications or laxatives may travel across the placenta and affect the fetus. As always, add all of the ingredients to a blender, blend until smooth, and enjoy.
Creamy Oatmeal Smoothie
- 1/2 cup cooked oatmeal, cooled
- 1 banana, peeled and sliced
- 1 tablespoon almond butter
- 1 cup almond milk
- 1 tablespoon ground flaxseed
- 1/2 teaspoon cinnamon (optional)
Tropical Fiber Smoothie
- 1 cup mango, cubed
- 1 banana, peeled and sliced
- 1/2 cup pineapple, cubed
- 1 tablespoon chia seeds
- 1 cup water
- 1/2 cup plain yogurt
Green Berry Smoothie
- 1 cup spinach
- 1 banana, peeled and sliced
- 1/2 cup mixed berries
- 1 tablespoon ground flaxseed
- 1 cup almond milk
