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.

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It’s officially winter, people! Just because the weather is colder and the decorative lights adorn houses, that doesn’t mean that fresh produce takes a backseat to comfort foods. In fact, the colder months actually bring some of the most nutrient-dense fruits and vegetables of the year. Winter produce is typically hearty, flavorful, and especially good for supporting the body when daylight is short and colds and flus are circulating. Consider this article a tour of some of the best seasonal winter produce; plus, your body will thank you for eating them.

Citrus Fruits (Oranges, Grapefruits, Lemons)

Think of winter as citrus season, and that’s no accident. It’s exactly when you need them most, as they are naturally rich in vitamin C, which supports immune function and helps the body absorb iron from plant-based foods. Vitamin C also works to enhance collagen production, which your skin desperately needs during dry winter weather. Citrus fruits also contain antioxidants that work to protect cells from damaging free radicals. Plus, their bright, fresh flavor is a mood booster during those gray winter days.

Kale

Kale is one of those leafy greens that thrives in cold weather, and frost actually makes it taste slightly sweeter. That’s true for a lot of other root vegetables, such as parsnips and sweet potatoes, as well. The light snow cover somehow makes them a little sweeter! Kale is rich in vitamins A, C, and K, all of which aid immune function, bone health, and vision. It also contains compounds that support heart health and help reduce inflammation. For such a tough-looking green, it’s surprisingly nutrient-dense. Just make sure to remove the thick, fibrous stems before you enjoy, as they can taste quite bitter.

Brussels Sprouts

Once unfairly hated, Brussels sprouts are now a winter favorite, and you can commonly see them on restaurant menus. These little green bulbs are rich in fiber, which helps keep you regular and may promote better heart health. The vitamin C in Brussels sprouts support immunity, but it also helps protect cells and may support long-term health.

Sweet Potatoes

A classic winter staple, sweet potatoes are filling, comforting, and quite versatile. They contain a lot of beta-carotene, which the body converts into vitamin A to support vision and immune health. Sweet potatoes also provide complex carbohydrates for steady energy, in addition to fiber that helps keep you full and supports gut health.

Carrots

It’s hard to think of carrots as a winter produce item, considering that you can buy them throughout the year. They are especially tasty during winter and just like sweet potatoes, carrots are rich in beta-carotene, which supports eye health and immune function. They also contain antioxidants and fiber, making them good for both overall health and digestion.

Beets

Beets are a cold-weather root vegetable with a vibrant crimson color and bold, earthy flavor. Beets contain nitrates that help to encourage healthy blood flow and heart function. They’re also a source of folate, which is integral for cell growth and healthy fetal development, and they contain antioxidants that help reduce inflammation.

Winter Squash (Butternut, Acorn, Kabocha)

As the name suggests, these squash varieties are freshest during winter, although they show up during mid-to-late fall. Winter squash are built for the season, as they have thick skin, long shelf life, and tons of nutrients. Most of them have a rich, orange flesh, meaning they are naturally rich in beta-carotene, but they also contain vitamins A and C, which encourage immune and skin health. They also provide potassium, which helps to naturally lower sodium levels in the body, a process that may lower blood pressure levels. Their natural sweetness makes them perfect for cozy winter meals, such as stews, soups, or roasted vegetable medleys.

Apples and Pears

Even though apples and pears are classic fall fruits, they are still going strong throughout winter. Both apples and pears are rich in fiber, especially in their skins, offering support to the digestive system and helping to keep blood sugar stable. They also contain antioxidants that support heart health and overall wellness.

Winter produce may not always look the most appealing, but it’s hearty, nutrient-dense, and exactly what the body needs during colder months. Plus, eating seasonally means better flavor, better nutrition, and often better prices. Even when it’s freezing outside, your plate can still be colorful, fresh, and full of health/life.

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Feeling tired or low on energy? Pears give you steady energy with simple sugars + fiber, no crash. They’re packed with antioxidants for joint comfort and vitamin K + copper for healthy skin and strong bones. Add them to meals or enjoy fresh for an easy wellness boost.

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The autumn harvest brings an array of root vegetables for comforting, hardy recipes that warm the soul. You’ll also see numerous fruits that you don’t typically see any other time of year. We don’t know about you, but fruit that is in season for a limited time is very exciting. Not only do these fruits exhibit impressive nutritional profiles, but they also taste great and are quite versatile. 

A 2020 study found that vegetarians who ate a diverse mix of fruits and vegetables had a lower risk of stroke than non-vegetarians who ate meat. An additional study from 2021 also gives people a reason to eat more fruits and vegetables. In this study, participants who ate the recommended five servings of fruits and vegetables per day experienced a lower risk of death than those who ate fewer servings. Additionally health experts encourage people to eat seasonal produce items because they are at peak freshness and nutritional value. Choosing seasonal produce will also help reduce your carbon footprint, as fresh and local items don’t need to be transported long distances. We are talking about farm to table!

For more inspiration and information about seasonal produce items, visit your local farmer’s market and talk with the farmers. They are very knowledgeable about the flavor profiles and how to use/cook with the various produce items. To buy you some time until that happens, we’ve outlined the top seven fall fruits below. 

Kumquats

Don’t know what kumquats are? They are about the size of grapes, but they are citrus fruits and happen to be one of the best sources of fiber and vitamin C. Although they are technically winter fruits, they often show up in mid to late fall. In some areas, such as the Southern United States, they are available year round because of the warmer climates. Kumquats are the only citrus fruit that you can eat with the peel, which contains even more antioxidants than the fruit’s flesh. 

Quinces

A lesser known fall fruit, the quince is probably not in your regular fruit rotation. It resembles a lumpy, slightly larger pear, exhibiting a bright green skin. Quince is naturally rich in vitamin C, potassium, copper, fiber, and antioxidants, including rutin and caffeoylquinic acid. Most people boil quince to enjoy it, as that is the best way to enjoy the best flavor. Quarter the fruit, remove the core and seeds, and boil for about 40 minutes. You can add the flesh to juices, tarts, sweet treats, and purees. 

Pears

We are going from the quince, a fruit that somewhat resembles a pear, to the actual pear fruit. From Anjous and Bartletts to Forelle and Seckels varieties, pears are a hydrophilic food, meaning they fill you up quickly and love water. Pears contain the complex carbohydrate known as pectin, which acts as a detox agent, immune system stimulant, and gastrointestinal tract regulator. According to several studies, eating pears on a regular basis may help reduce bad cholesterol levels and regulate the body’s absorption of sugar. 

Cranberries

You cannot have an article that details the best fall fruits and leave cranberries off the list. Fresh cranberries are only available for a limited time, typically from mid to late fall. Harvested in places like the Northeast United States, cranberries are valuable sources of plant compounds like benzoic acid, anthocyanins, quercetin, vitamin C, and epicatechins. Cranberries go great in sauces, pies, scones, muffins, salads, smoothies, and desserts. A 2022 study found that participants who took a cranberry supplement (the equivalent of one cup of cranberries) daily for 12 weeks improved memory and lowered LDL (bad) cholesterol. 

Apples

Apples are the quintessential fall fruit, and one of the best fall outings is to go apple picking at an orchard. Available in many varieties, apples are excellent sources of fiber, vitamin C, and polyphenols, which are beneficial plant compounds that exist in plant-based foods. Polyphenols may help to reduce the risk of heart disease and type 2 diabetes, according to several research studies. Flavonoids, which are also present in apples, may help reduce the risk of Alzheimer’s disease and general cognitive decline. 

Grapes

Although grapes are available year round, they boast their best flavor during fall. Enjoy varieties like champagne, concords, holiday seedless, and many others. Grapes don’t seem to get a lot of attention when it comes to nutrition, but they are excellent sources of vitamin C, vitamin K, and antioxidants like resveratrol, an anti-inflammatory compound that keeps your skin looking young. Grapes also contain anthocyanin, another antioxidant that has ties to longevity. 

Passion Fruit

Passion fruits are available in the early- or mid-fall months, and they grow in climates that are always warm. The actual fruit is quite gelatinous, with black seeds that are also edible. The taste is a bit sour, but riper passion fruits tend to be on the sweeter and highly fragrant side. You can incorporate passion fruit into acai bowls, smoothies, and juices. They are naturally rich in vitamin A, vitamin C, beta-cryptoxanthin, carotenoids, and other polyphenols.

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There are several signature fall fruits, including apples, persimmons, pomegranates, grapes, figs, and cranberries. One of our favorite fall fruits is the pear, which is as versatile as it is refreshing and delicious. Pair your pears with sweet, spicy, savory, or tart flavors and you’ll be pleased. That’s why we added ginger to this pear smoothie. The natural sweetness of the pear is a great balance to the spicy kick of the fresh ginger.

Pears are often underutilized ingredients in smoothies. They are popular to enjoy as healthy snacks, but people also add them to salads and some desserts. These bell-shaped fruits deserve a little more attention in smoothie recipes, not only for their flavor, but also for their impressive nutritional profile. A single medium pear provides:

• Calories: 101
• Carbohydrates: 27 grams (g)
• Protein: 1 g
• Fiber: 6 g
• Vitamin C: 9% of the daily value (DV)
• Potassium: 4% of the DV
• Copper: 16% of the DV
• Vitamin K: 7% of the DV

The same serving also provides small amounts of other micronutrients, including folate, niacin, provitamin A, and polyphenol antioxidants. Pears with green skin, such as Bartlett pears, contain lutein and zeaxanthin, two compounds that are integral for healthy vision. Ruby-red pears, for example, contain anthocyanins that may help improve heart health and protect against certain types of cancer.

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The days are getting shorter and the warmer clothes are emerging from the closet. Football games are on Sundays and pumpkin spice lattes are back. Fall is here, ladies and gentlemen, and so are some impressive seasonal produce items. Purchasing seasonal produce items is not only more affordable, but also much tastier and more nutritious. 

Why Buy Seasonally?

Purchasing seasonal produce is one of the freshest ways to eat. Some items are available year round, but the best time to eat them is when they are in season. If you can connect with local growers and farmers at farmer’s markets, that’s an even better way to get your produce. Plus, you may learn a bit more about the produce you purchase from them! Buying locally and seasonally means that your produce doesn’t have to travel far from where it was picked. Unlike out of season produce, seasonal produce does not require early picking for long travel and distribution. Seasonal produce has more time to ripen on the vine, which actually increases the nutritional content. 

Pears

Pears are available throughout the year, but the fall season yields a wider range of varieties and flavors. It’s important to pick pears while they are still firm and allow them to ripen on counter. Pears are what you call a hydrophilic food, meaning that they’re water-loving and fill you up quickly. According to nutritionists, the complex carbohydrate called pectin acts as a natural detoxifier. 

Green Beans

Many people enjoy green bean casserole as a classic fall dish, but you can create much healthier recipes using fresh green beans. They are great sources vitamin K and a significant amount of silicon, which is a mineral that supports healthy connective tissues and bones. The fiber content helps to smooth out the digestive process, while the phytonutrients help to fight free radicals in the body. 

Beets

Beets are edible from their bitter leafy tops down to the vibrantly crimson bulbous root. People either love or hate them, as they offer an earthy flavor. Red beets are the most popular varieties, but some stores and farmer’s markets carry other interesting varieties, including candy cane or golden beets. Beets are excellent sources of nitrates and may support healthy blood pressure levels. They also contain phytonutrients called betalains, which exhibit anti-inflammatory and antioxidant benefits. 

Grapes

Grapes are available throughout the year, but the best and freshest flavors are available during the fall. Champagne grapes, concords, and other holiday varieties are abound! Grapes contain resveratrol, which is an anti-inflammatory compound that keeps the skin looking young. They also offer various antioxidants, vitamin C, and vitamin K. Avoid wilted stems or wrinkled grapes in a bunch because the rest will soon follow suit. 

Brussels Sprouts

Some people might say that Brussels sprouts are misunderstood, while others understand them perfectly. Belonging to the cruciferous vegetable family, Brussels sprouts are excellent sources of vitamin K and organosulfur compounds, which have antioxidant properties that protect cells. During fall, you can often find Brussels sprouts on the stalk, and they are the freshest in that form. 

Persimmons

The persimmon is a delicacy from East Asia, but they have grown popular in recent years. These orange fruits look like smaller, yellowish tomatoes and they offer protective compounds like lycopene and beta-carotene. It’s important to only eat them when they are ripe, otherwise they have an unpleasantly tart flavor. Hachiya and Fuyu persimmons are the two varieties that grow in the U.S., and you can only buy them during fall. 

Cranberries

Fresh cranberries, not cranberry sauce or other sugary canned varieties, are only available for a limited time during the fall. Once they are gone, you don’t see them again until next fall. This holiday staple exhibits powerful phytonutrients, manganese, dietary fiber, and lots of vitamin C. According to several studies, they help to improve skin, eyesight, and may even lower bad cholesterol levels. Look for brightly colored berries and skip the bags that have shriveled or discolored berries. 

Okra

People think that okra only belongs in a deep fryer, but there are so many other ways to prepare it. Chefs worldwide use okra for its thickening properties. From gumbo and other stews to traditional Indian curries, okra is an amazing vegetable with an impressive nutritional profile. Okra pods contain vitamins C & K, lots of fiber, and folate. When shopping for okra, look for pods that are bright green, firm, and no longer than four inches. 

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We love a kale salad, folks. That is especially true when pomegranate arils, pears, pecans, and and maple tahini dressing accompany nutritionally dense kale. You get a nice balance of sweet and tart flavors with varying textures. We are talking about sweet, tart, salty, nutty, and creamy and crunchy. And the maple tahini dressing ties everything together, making this the perfect kale salad for the holiday season.

This kale salad, as you can see in the picture, requires some serious chopping skills. Chopping the kale thinly helps break down the fibrous nature, which makes for a more enjoyable eating experience. Just make sure to remove the thick stems and massage the leaves prior to slicing the leaves thinly. That will really help to break down the fibrous texture. Additionally, the pears are cut into matchsticks, but you can cube them or slice them thinly. Whichever type of cut you prefer is the exactly the way to do it!

We love salads that have multiple textures and layers of flavor. What ties everything together, much like the rug in The Big Lebowski, is the creamy maple tahini dressing. The nutty tahini makes this dressing incredibly luxurious and you get a little zing from the apple cider vinegar and sweet hint of maple syrup. It is a dressing that you can enjoy not only on this salad, but on other salads also. If you find a salad that works with this dressing, be sure to reach out and lettuce (wink wink) know about it!

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Get your fall palate ready because your taste buds are about to go crazy for this delightful homemade vegan pear butter. This is a smooth and creamy spread that captures the essence of fall in every spoonful. It goes great on toast, mixed into yogurt, or as a topping for pancakes. You can even incorporate some into your chia pudding or overnight oats. It’s a simple yet luxurious treat crafted from ripe pears, which you simmer slowly with warming cinnamon and sweetened to perfection with maple syrup.

What you end up with is a velvety butter that is not only delicious, but also versatile. This vegan and naturally sweetened pear butter is a great way to preserve the flavors of fall, utilizing seasonal pears, which are not a prominent ingredient in a lot of recipes. Pears are great to enjoy raw in salads and smoothies, but you can also cook them down. You just want to use ripe pears to avoid a tart flavor. By eating pears, you can reap some of their impressive health benefits, which include:

• Pears are naturally rich in dietary fiber, which is an essential nutrient for optimal digestion. Researchers note that a high-fiber diet can help maintain healthy weight, lower cholesterol levels, and prevent constipation.
• Pears contain flavonoids and vitamin C, which are antioxidants that work to combat oxidative stress in the body. Antioxidants work to reduce the risk of chronic diseases, in addition to benefitting immune function and cell health.
• According to researchers, regular pear consumption has been associated with improved heart function. The fiber content of pears, in addition to the antioxidant properties, works to support healthy cholesterol levels and reduce inflammation, two things that reduce the risk of heart disease.

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A fruit salad is really any combination of fruits, but this recipe calls for classic fall produce items. Pears and apples offer a refreshing crunch, but they can easily turn brown. That won’t happen in this recipe because of the lemon dressing.

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A nutritional survey found that about 95% Americans do not meet their recommended daily intake (RDI) of fiber. The RDI of fiber ranges from 21-38 grams, depending on your age and gender. Most people have a lot of room for improvement on this nutrient, which plays an essential role in regulating bowel movements, nurturing the gut, and filling you up. In this article, we detail easy ways to add more fiber to your diet. 

Try Chickpea Pasta

It’s hard not to love pasta, especially because you can usually throw a recipe together in 30 minutes or less. The unfortunate reality is that most people use jarred sauce (full of sodium) and boxed pasta enriched with poor quality ingredients. Instead of feeling tired and bloated, consider switching to chickpea pasta to increase your fiber intake. Two ounces of chickpea pasta (about one cup of noodles) offers eight grams of fiber, which is a major increase from two grams of fiber from regular pasta. Chickpea pasta also has twice the protein content as regular pasta and it’s gluten-free!

Add Lentils To Grain Bowls

You can easily customize grain bowls, but a lot of people like to use rice as the base. Rice, even brown rice, is not the best source of fiber. One cup of brown rice offers 1.6 grams of fiber, while a mere half-cup of lentils offers eight grams of fiber. If you enjoy rice, consider a lentil-rice mixture to enhance the fiber content of your grain bowl. Plus, a half-cup of lentils offers nine grams of protein, and a good portion of the fiber in lentils comes from prebiotics, which feed the probiotics in your gut. 

Blend Kiwis Into Your Smoothies

Kiwis have an incredible vitamin C content and they are bursting with antioxidants. They also contain fiber, with two kiwis offering four to five grams, depending on the size. Half of that fiber content, however, is concentrated in the skin. Most people do not enjoy snacking on fuzzy kiwi skin, though. In order to reap all the fiber benefits of kiwis, toss a couple whole kiwis into your smoothie. You won’t even taste the skin!

Eat Chia Pudding With Berries

Most dietitians agree that breakfast is the best meal of the day to load up on fiber-rich foods. In doing so, you will be full and energized until lunch, avoiding unnecessary snacking. Both chia seeds and berries contain a lot of fiber, despite their small size. A half-cup of raspberries and one tablespoon of chia seeds provide four grams of fiber, each. We have many chia pudding recipes available in our recipe section (click here) if you need some inspiration. 

Snack On Nuts And Figs

Each fig, depending on the size, generally provides one gram of fiber, and one serving of figs is roughly between three to five fruits. Pair those figs with a quarter-cup of almonds for four more grams of fiber and six grams of protein. That makes almonds and figs an ideal snack to give you a natural pick-me-up and fill you up between meals. 

Add Pears To Your Salads

Pears are sneaky fiber superstars, with one medium pear offering five to six grams of fiber. Can you enjoy pears as healthy snacks from time to time? Sure, but adding them to salads can give you a better fiber bang for your buck. Pair your pears with kale (one gram of fiber per cup) and other fiber-rich ingredients for a filling, lunchtime salad!

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