What kind of smoothies help you poop?

Smoothies can be a great way to get more fiber and nutrients into your diet, which can help keep your digestive system regular. Certain ingredients are particularly beneficial when it comes to maintaining bowel movements. In this article, we’ll explore what makes a good poop-promoting smoothie and provide recipes to try.

Why Smoothies Help with Pooping

There are a few key reasons why smoothies can get things moving:

  • Smoothies allow you to pack in fruits and vegetables. Fruits and veggies provide fiber, which adds bulk to stool and helps it move through the digestive tract. Many people don’t get enough fiber from food alone, so smoothies can help increase intake.
  • Blending breaks down fiber. While generally fiber is great for digestion, some kinds can be hard to digest if not broken down properly by chewing. Blending helps release nutrients and fiber, making them easier to digest.
  • Ingredients like yogurt provide probiotics. Probiotics help maintain gut flora, which influences healthy digestion. Yogurt and fermented foods in smoothies add good bacteria.
  • Liquid is absorbed quickly. The liquid base of smoothies helps keep you hydrated, which is key for avoiding constipation.

By combining gut-healthy ingredients, smoothies create the perfect digestive-friendly drink.

Best Smoothie Ingredients to Help You Poop

Focus on ingredients that provide fiber, probiotics, and fluids. Here are some of the best options:

Fiber-Rich Fruits

  • Raspberries – 8g fiber per cup
  • Blackberries – 8g fiber per cup
  • Pear – 6g fiber per medium fruit
  • Apples – 4g fiber per medium fruit
  • Bananas – 3g fiber per medium banana
  • Strawberries – 3g fiber per cup
  • Blueberries – 3g fiber per cup
  • Mango – 3g fiber per cup
  • Figs – 3g fiber per medium fig


  • Spinach – 4g fiber per cup
  • Broccoli – 5g fiber per cup
  • Carrots – 3g fiber per large carrot
  • Sweet potatoes – 4g fiber per medium potato

Nuts and Seeds

  • Almonds – 4g fiber per oz
  • Chia seeds – 11g fiber per oz
  • Flaxseeds – 8g fiber per oz
  • Hemp seeds – 3g fiber per oz

Whole Grains

  • Oats – 4g fiber per 1/2 cup
  • Quinoa – 5g fiber per cooked cup
  • Brown rice – 4g fiber per cooked cup
  • Whole wheat bread – 4g fiber per slice

Probiotic Foods

  • Yogurt
  • Kefir
  • Sauerkraut
  • Kombucha
  • Kimchi


  • Water
  • Coconut water
  • Almond milk
  • Oat milk

Smoothie Recipes to Get Things Moving

Here are some tasty, poop-promoting smoothie recipes to try:

1. Berry Banana Smoothie

Bananas and berries provide potassium and fiber. Greek yogurt adds protein and probiotics.

  • 1 banana
  • 1 cup strawberries
  • 1/2 cup blueberries
  • 1/2 cup raspberries
  • 1/2 cup Greek yogurt
  • 1 cup almond milk

2. Green Berry Smoothie

Leafy greens provide magnesium to help relax muscles along the digestive tract. Berries add antioxidants.

  • 1 cup baby spinach
  • 1/2 banana
  • 1 cup mixed berries
  • 1 tbsp ground flaxseed
  • 1 cup coconut water

3. Pineapple Coconut Smoothie

Pineapple contains the enzyme bromelain, which aids digestion. Coconut provides electrolytes.

  • 1 cup pineapple chunks
  • 1/4 cup coconut flakes
  • 1/2 banana
  • 1/4 cup Greek yogurt
  • 1/2 cup coconut water

4. Pear and Spinach Smoothie

Pears and spinach provide prebiotics to feed good gut bacteria. Chia seeds add omega-3s.

  • 1 ripe pear, chopped
  • 1 cup baby spinach
  • 1 tbsp chia seeds
  • 1/2 cup kefir
  • 1 cup almond milk

5. Carrot Apple Smoothie

Carrots contain carotenoids that may promote healthy bowel function. Apples provide pectin fiber.

  • 2 medium carrots, chopped
  • 1 green apple, chopped
  • 1 tbsp oats
  • 1/2 cup Greek yogurt
  • 1 cup water

Tips for Making the Most Poop-Friendly Smoothies

  • Use vegetables and fruits with edible skins when possible – skins contain valuable insoluble fiber.
  • Add a small amount of healthy fat like nut butter, avocado, or coconut. This helps absorb fat-soluble nutrients.
  • Include probiotic-rich ingredients like kefir, yogurt, sauerkraut juice.
  • Freeze ingredients ahead of time to create thicker, ice cream-like texture.
  • Blend till smooth but avoid overblending which destroys fiber.
  • Drink promptly as nutrients degrade over time.
  • Use organic produce when possible to avoid pesticides.
  • Make 2-3 servings. Store extra portions in fridge up to 2-3 days.
  • Add chia, flax, or hemp seeds for extra fiber and omega-3s.
  • Pair smoothies with high fiber snacks like fruit, vegetables, nuts.

How Often Should You Drink Poop Smoothies?

Consistency is key when using smoothies to aid digestion. Here are some tips on frequency:

  • 1 smoothie every day is ideal for maintenance.
  • Can drink up to 2-3 smoothies daily if trying to overcome constipation.
  • Slowly increase how often you drink smoothies to let gut flora adjust.
  • Listen to your body. Reduce frequency if you experience diarrhea.
  • Drink in mornings to get digestive benefits during the day.
  • Have at least 30 minutes after smoothie before eating a meal.

Pay attention to when nature calls after drinking a smoothie to gauge whether you should adjust frequency.

Are Smoothies Better Than Juice for Pooping?

Smoothies have some advantages over juice when it comes to helping you poop:

  • More fiber – Blending keeps insoluble fiber intact vs juicing strips it away.
  • Thicker consistency – Smoothies move through the gut slower allowing better nutrient absorption.
  • Slower blood sugar spike – Fiber blunts sugar spike from fruits to avoid energy crash later.
  • More satiating – Smoothies keep you fuller longer thanks to protein and fiber.
  • Easier to digest – Blending breaks down cell walls making nutrients more bioavailable.

However, both smoothies and juice can play a role in a balanced digestive-focused diet. Juice delivers an intense nutrient hit that can energize you when drank before digestion gets going in the morning. Focus on vegetable juices over fruit to limit sugar.

Potential Side Effects of Poop Smoothies

When adding more fiber via smoothies, introduce them gradually over a week or two to allow your body to adapt. Too much fiber too fast can cause:

  • Gas and bloating
  • Cramping
  • Diarrhea
  • Dehydration
  • Nausea

Drink each smoothie slowly over 20-30 minutes. Choose ripe produce when possible. Stay well hydrated by drinking water throughout the day.

Smoothie Ideas for Natural Constipation Relief

For gentle relief from occasional constipation, try smoothies with:

  • Prunes – contain sorbitol, a natural laxative
  • Pear – high in fiber + sorbitol
  • Kiwi – provides actinidin enzyme that stimulates bowel motility
  • Coffee – caffeine stimulates movement in colon
  • Flaxseed – swell from water absorption to move stool
  • Oats – absorbs water and helps clean intestines
  • Chia seeds – high mucilage fibers add bulk

Smoothies are a great first option for relieving mild constipation. See a doctor if symptoms persist longer than a week or cause pain.


Smoothies provide a tasty way to pack in poop-promoting ingredients like fiber, probiotics, and fluids. Blend fruits, veggies, yogurt, seeds, and whole grains to concoct a gut-healthy drink. Introduce smoothies gradually and stick to a daily regimen. When crafted thoughtfully, smoothies can support regular bowel function. Just be sure to also drink plenty of water and stay active to keep things moving.

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