Constipation is a common condition affecting people of all ages. It occurs when stool passes through the large intestine too slowly, becoming hard, dry and difficult to eliminate. Many factors can contribute to constipation, including poor diet, lack of exercise, certain medications, dehydration and various medical conditions.
While over-the-counter laxatives provide temporary relief, lifestyle and dietary changes are key to treating the root causes of constipation. Increasing fluid intake, exercising regularly, eating more fiber and probiotic foods can all help get things moving more regularly.
Smoothies containing specific fruits, vegetables and seeds can be an easy and tasty way to increase your fiber and fluid intake. They provide a variety of vitamins, minerals and plant compounds that promote gut health and regularity. Here are some of the best smoothies to help relieve constipation.
Fiber-Rich Fruits and Vegetables
Fiber moves through the body undigested, adding bulk to stool and promoting regular bowel movements. It comes in two forms:
- Soluble fiber dissolves in water, forming a gel-like substance that softens stool.
- Insoluble fiber does not dissolve, helping add bulk and move stool through the intestines.
Aim for 25–30 grams of fiber per day from food sources like fruits, vegetables, whole grains, nuts and seeds. Here are some great high-fiber options to use in smoothies:
Prunes
Prunes, or dried plums, are widely used as a natural constipation remedy. Just a 1⁄4 cup (44 grams) provides 3 grams of fiber. The skin contains insoluble fiber, while the flesh is rich in soluble pectin fiber that helps soften stool.
Figs
Dried or fresh figs are an excellent source of fiber, providing up to 5 grams per 3-fig serving. Their tiny seeds provide insoluble fiber, while the high pectin content offers soluble fiber.
Pears
Pears provide a mix of soluble and insoluble fiber. One medium pear (178 grams) with the skin on packs 5.5 grams of fiber.
Apples
Apples are very high in fiber, providing 4 grams per medium fruit (182 grams). About half is insoluble fiber, while the rest is soluble pectin fiber.
Bananas
Contrary to popular belief, bananas are not constipating for most people. Unripe bananas are rich in resistant starch, a type of insoluble fiber. A medium banana (118 grams) provides 3.1 grams of fiber.
Oranges
Oranges and other citrus fruits contain a mix of soluble and insoluble fiber. One large orange (184 grams) has 4.4 grams of fiber. Make sure to include the white pith, which is the most fibrous part.
Raspberries
Berries like raspberries and blackberries contain small edible seeds that provide insoluble fiber. A 1-cup (123-gram) serving of raspberries provides 8 grams of fiber.
Broccoli
Cruciferous vegetables like broccoli and Brussels sprouts are high-fiber staples to include in your diet. Just 1 cup (91 grams) of chopped broccoli contains 2.4 grams of fiber.
Spinach
Leafy greens like spinach and kale provide mostly insoluble fiber from their cell walls. A 1-cup (30-gram) serving of raw spinach provides almost 1 gram of fiber.
Carrots
Cooked or raw carrots are a good source of soluble and insoluble fiber. A 1⁄2-cup (58-gram) serving of sliced carrots contains 2 grams of fiber.
Chia Seeds
Just 1 tablespoon (10 grams) of chia seeds provides 5 grams of fiber, making them one of the most fiber-dense foods on the planet. The seeds expand in liquid to form a gel, which may help foods move smoothly through your gut.
Probiotic Yogurt
Probiotics are beneficial bacteria found in certain foods and supplements. Getting enough of these healthy bacteria promotes a diverse gut microbiome, which is important for healthy digestion.
Research shows that probiotics may help treat constipation, especially in older adults. They help keep gut bacteria balanced, increase stool frequency and soften stool consistency.
Try adding plain, unsweetened yogurt or kefir to your smoothies. Aim for products containing live and active cultures from strains like Lactobacillus or Bifidobacterium. Though more research is needed, some findings suggest yogurt with Bifidobacterium lactis may be particularly beneficial.
Flaxseed
Flaxseeds and flaxseed oil are rich sources of soluble fiber and anti-inflammatory omega-3 fatty acids. They may help promote regularity and relieve constipation.
Due to their potential to impact the absorption of certain medications, it’s best to keep flaxseed intake under 1 tablespoon (10 grams) per day unless otherwise approved by your healthcare provider.
Grinding flaxseed helps make its fiber more accessible. Try adding 1 teaspoon (2 grams) of freshly ground flaxseed to smoothies to bump up the fiber content without altering the flavor.
Prune Juice
Prune juice is made from dried plums, which are used medicinally as a natural laxative due to their fiber content and natural compound called dihydrophenylisatin. This compound helps regulate fluid balance and muscle contractions in your digestive tract.
In a 4-week study in adults with constipation, drinking 8 ounces (250 ml) of prune juice twice daily significantly increased stool frequency and consistency, compared to a control beverage.
Adding a small glass of prune juice to your smoothie provides mild laxative effects without overdoing it on the prunes.
Liquids to Blend
What you blend your smoothie with is just as important as the ingredients themselves. The liquid base makes up the bulk of your smoothie, so choose wisely.
Aim for at least 16 ounces (450–500 ml) of liquid in each smoothie to stay hydrated. Here are some healthy options:
- Water: Use filtered water if possible since drinking plenty of fluids is key to preventing constipation. Herbal teas are great too.
- Low-fat milk: Dairy provides fluid and nutrients. Stick to 1 cup (240 ml) per smoothie.
- Non-dairy milks: Nut, soy and oat milks add creaminess without the dairy. Limit to 1 cup (240 ml) per smoothie.
- Green tea: Provides hydration and antioxidants that support gut health.
Avoid juice and sweetened beverages, which can worsen diarrhea. Limit high-sugar fruits like mangoes and bananas to 1 serving per smoothie.
Best Smoothie Combinations for Constipation
Use the high-fiber fruits, veggies, nuts, seeds and probiotic-rich ingredients listed above to craft a constipation-fighting smoothie. Play around with combinations depending on your tastes.
Aim for at least 5 grams of fiber per smoothie. Include a balance of soluble and insoluble fibers for best results. Here are a few delicious blends to try:
1. Apple Pie Smoothie
- 1 small apple, cored and chopped
- 2 Medjool dates, pitted
- 1⁄4 cup oats
- 1⁄2 teaspoon cinnamon
- 1 cup unsweetened almond milk
- 1⁄2 cup plain Greek yogurt
- 1 teaspoon chia seeds
- Ice cubes
Fiber: 10 grams
2. Green Machine Smoothie
- 1 cup baby spinach
- 1 kiwifruit, peeled
- 1 cup milk of choice
- 1 banana
- 2 tablespoons ground flaxseed
- 1⁄2 cup Greek yogurt
- 1 tablespoon almond butter
- Ice cubes
Fiber: 8 grams
3. Purple Power Smoothie
- 1 cup blueberries
- 1⁄2 cup purple (Concord) grape juice
- 1⁄2 cup plain kefir
- 1⁄4 cup rolled oats
- 2 tablespoons ground flaxseed
- 1⁄4 avocado
- 1 cup spinach
- Ice cubes
Fiber: 7 grams
4. Prune and Flax Smoothie
- 1⁄2 cup pitted prunes
- 1⁄2 cup prune juice
- 1 tablespoon flaxseed
- 1⁄2 banana
- 1 tablespoon almond butter
- 1 cup plain Greek yogurt
- 1 teaspoon honey or stevia (optional)
- Ice cubes
Fiber: 7 grams
5. Overnight Oats Smoothie
- 1⁄2 cup overnight oats
- 1 cup unsweetened almond milk
- 2 Medjool dates, pitted
- 1⁄4 cup Greek yogurt
- 1 tablespoon chia seeds
- 1⁄2 banana
- Cinnamon
- Ice cubes
Fiber: 8 grams
Tips for Making Smoothies
Here are some tips to help you get the most out of constipation-fighting smoothies:
- Use fresh, ripe produce for maximum flavor and nutrition.
- Wash produce thoroughly.
- Cut ingredients into small pieces for easier blending.
- Freeze overripe bananas to use later.
- Grind chia seeds and flaxseeds right before using.
- Store smoothies in an airtight container in the fridge for up to 24 hours.
- Add extra liquid if too thick.
- Use ice cubes or frozen fruit to chill.
- Top with extras like toasted nuts or seeds.
Smoothie Tips for Constipation
Here are some final tips on using smoothies to help relieve constipation:
- Drink smoothies slowly, especially those high in fiber.
- Introduce high-fiber foods gradually to avoid gas or bloating.
- Pair smoothies with 8 cups (2 liters) of water daily.
- Include probiotic foods to support gut health.
- Try herbal teas like peppermint or ginger to reduce cramping.
- Exercise daily to stimulate your digestive system.
- Consider consulting a dietitian if you don’t improve.
- See your doctor if constipation persists despite lifestyle changes.
The Bottom Line
Smoothies containing fiber-rich fruits, vegetables, probiotics, flaxseed and prune juice can promote bowel regularity. They provide an easy way to increase your fluid and fiber intake linked to relieving constipation.
Try out some of the healthy smoothie recipes listed above using a variety of high-fiber ingredients. Pair your smoothies with other constipation-fighting foods and lifestyle strategies for overall digestive health.
