Smoothie Recipes for Constipation

smoothie recipes for constipation

Check out these 7 smoothie recipes for constipation. Since low fiber is one of the main reasons for constipation, these recipes have plenty of fiber, packaged in a tasty smoothie.

Three smoothie recipes for constipation from the eBook
Smoothies by the Number.

 SMOOTHIE RECIPE #127

  • 1 cup oat milk
  • ½ cup organic steel-cut oats
  • ¼ cup raspberry Kefir
  • 1 banana frozen
  • ¼ tsp cinnamon
  • 2 Tbsp yogurt, plain

Blend and Enjoy!

SMOOTHIE RECIPE #128

  • 1 lemon
  • 1 cucumber
  • 2 carrots
  • 2 celery stalks
  • 2 Tbsp aloe Vera juice
  • 1 cup ice

Blend and Enjoy!

SMOOTHIE RECIPE #129

  • 6 pitted prunes
  • 1 cup apple juice
  • 1 cup of organic Kefir
  • ¼ tsp cinnamon
  • Pinch of nutmeg
  • 1 cup ice

Blend and Enjoy!

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Healthy Smoothie Recipes - Tips From My Kitchen

1. Invest in a blender with at least a 2 hp or 800 watt motor if you want to crush ice or make smoothies that are actually smooth. The VitaMix is the gold standard and I couldn't last a day without  mine.  My daughter has the Ninja NJ600 and loves it as well.

2. Prepare frozen fruit ahead of time.  Cut and freeze on a baking sheet, then transfer to a freezer bag later.  I like to buy fruit in #10 cans at a discount, then flash freeze the fruit. 

3. Frozen bananas are great in smoothies. Ripe bananas that have brown spots on the peel are perfect. I peel mine, break them in half and freeze in a Zip-Lock baggie.

4. It is best to add liquid ingredients first if called for in the recipe. This gets the blender moving. Next, add the lighter ingredients like the leafy green, followed by the heavier frozen fruit and ice cubes.

Create Your Own Smoothie Recipes for Constipation

Creating your own smoothie recipes for constipation is a snap.  Just follow the guidelines below and you'll be in smoothie heaven. Remember to choose the items with plenty of fiber. Another trick is to leave the skins on fruit such as apples and pears.

Greens (1 to 2 cups): Spinach and kale may turn your smoothie green, but once they're mixed with fruit, you'll hardly be able to taste them. You can also try adding beet or dandelion greens, sprouts, or arugula.

Fruit (1 to 2 cups): Frozen works best here, but if you use fresh, just add some ice cubes to give it a frosty consistency. I personally like to freeze coconut water in ice cube trays for extra flavor. Mix it up with two to four kinds of fruit such as banana, strawberries, blueberries, raspberries, blackberries, mango, peach, pineapple, pear, cherries, apple, grapes, papaya, oranges, melon, or kiwi.

Thickener (1/4 to 1/2 cup): For the perfectly creamy texture and for added protein and fiber, mix in some Greek yogurt or cottage cheese (3 ounces), nut butter (one tablespoon) or nuts (1/8 cup almonds, walnuts, or cashews), avocado (1/4 fruit), cannelloni beans (1/4 cup), baked sweet potato (1/4 cup), oats (1/4 cup), or soft tofu (1/2 cup).

Liquid (1 to 2 cups): Water or some type of milk (cow, soy, almond, coconut or rice) is always a winner, but you can also experiment with adding green tea; freshly squeezed juice such as carrot, beet, or orange.

Optional extras: Mix in a serving of your favorite protein powder to build muscle and stave off hunger. Or, for added fiber, add flax meal, wheat germ, or chia seeds (1/2 teaspoon). For a health boost, add fish or flaxseed oil or probiotics (recommended dosage). And for extra pizzazz and flavor, add cinnamon, nutmeg, vanilla extract, maple syrup, honey, dates, fresh herbs, or fresh ginger (1/4 to 1/2 teaspoon).