Smoothies For Constipation

Smoothies are well known for their health benefits, but not many people know they can be an effective method relieving and preventing constipation problems. Smoothies for constipation is a natural way of effectively relieving and preventing constipation.

Smoothies that use the correct fruits and vegetables that are high in fiber as been proven to be an effective method of relieving and preventing constipation.

But all this fiber can cause problems as well, especially if you consume too much and too fast.

It's a good idea to first educate yourself how to use smoothies for constipation before you just start drinking them.

How Do You Get Constipated?

Being constipated is not associated with a disease. It is a result of poor health conditions and a bad diet. People suffering from constipation normally lack fiber in their diet because they eat too much-processed food and not enough fruit and vegetables

You can also suffer from constipation if you eat too much fiber and do not drink enough water.

People who suffer from intestinal tract conditions like IBS usually experience constipation when they eat too much fiber. If you suffer from constipation every time you start increasing your fiber intake you might want to speak to your doctor.

Understanding The Different Types Of Fiber

Fiber is divided into two different types. Soluble fiber and insoluble fiber.

Soluble fiber forms a gel type consistency within the gut and helps in keeping stool soft and therefore easier to pass.

It can be found in apples and bananas, beans and pulses, root vegetables, and grains such as oats and rye.

Insoluble fiber, which is often touted as reducing the risk of constipation, doesn’t dissolve in water and helps add bulk to stools whilst promoting their quicker movement throughout the bowel.

It can be found in whole grains, nuts, fruit and potato skins, and seeds. It is important to have a mixture of both soluble and insoluble fiber, particularly the latter, to soften stools, add bulk and promote their movement in the digestive system.

In order for any fiber to move along the gut and not become heavy and like sludge, it needs water.

It is therefore perhaps not surprising that suddenly drinking high doses of fiber can constipate because the gut has been given a lot of additional bulk above what it is used to.

Unless you also get plenty of fluids to add moisture and keep things moving, this roughage can be slow and heavy in the bowel. This can lead to constipation.

Constipation Symptoms: How Do You Know You Suffer From Constipation?

Common symptoms of constipation is described as involving a change in your usual bowel habits where there’s a longer gap in between passing stool.

Constipation symptoms can include:

  • Harder stools
  • Pain when you try to pass your bowls
  • Bloating and cramps
  • Aching joints
  • Skin problems
  • Bad Breath
  • Weight gain
  • Over time, constipation can often make you feel generally lethargic and unwell.

Food That Can Lead To Constipation

Our bodies respond differently to food, so having a list of all the food that cause constipation won't be the same for everyone.

But there are some likely culprits to start eliminating if you are struggling with constipation or want to avoid a repeat experience.

Most people will struggle with a lot of fiber, so introducing it slowly and gradually into your diet with plenty of fluids is important.

Processed food has long been regarded as the cause of many health issues, so opt for natural products.

White, starchy foods such as white bread and white rice, which are low in fiber, can lead to constipation, so consider slowly swapping these for whole-grain alternatives.

Some people also find red meat and dairy products constipating. Selecting leaner cuts of meat, replacing some red meat with white, and reducing or choosing alternatives to dairy may help.

On top of the diet aspect, the British Nutrition Foundation recommends 8-10 glasses of fluid per day and to aim for being active for at least 150 minutes per week.

How Can Smoothies Help With Constipation?

Aside from an array of other potential health benefits from a blast of vitamins and minerals in a green or fruit smoothie, they can help with constipation if introduced into your routine in a gradual way.

Too much too soon can overload your system if you are not used to higher amounts of fiber.

If your goal is to be drinking a smoothie at least once a day, try making a smaller portion and drinking it every other day.

Over time, once your body has become accustomed to that, gradually increase your intake. Make sure to also increase your fluid and drink more water regularly throughout the day.

LivingYourYogaTV produced a helpful YouTube video demonstrating smoothie recipes, particularly for constipation.

Can Smoothies Cause Constipation?

Smoothies have been trending for quite some time now, and it’s easier than ever to prepare a nutrient dense meal full of fruits, vegetables and whatever your heart desires from the comfort of your own home.

With such a mix of greens and fruits, each smooth can pack a punch when it comes to nutrients and fiber.

Does all this fiber mean smoothies can cause constipation?

Yes, if you suddenly start drinking smoothies high in fiber without consuming more water you can experience constipation.

To avoid constipation with smoothies, make sure you add enough fluids like coconut water to your smoothies. You should also increase the amount of water you drink per day and introduce high fiber smoothies gradually to your diet.

Food That Relieve Constipation

According to UK guidelines, the recommended intake for adults is 30g of fiber per day. Fibre-rich foods, when gradually introduced and matched with an increase of water intake, can help you achieve this. 

The ingredients below are perfect to use in smoothies for constipation:

  • Apples
  • Berries
  • Beans
  • Broccoli
  • Banana
  • Flax seed is a great source of Omega 3, fiber and antioxidants.
  • Kiwis
  • Sweet Potatoes
  • Prunes have long been hailed a constipation reliever.
  • Oats
  • Nuts and Seeds

Smoothies For Constipation:

Prune Smoothie For Constipation

Prune Smoothie For Constipation

This is a great tasting full of antioxidants smoothie you can drink to help with constipation.

Prunes are one of the best natural constipation relievers. Prunes are high in insoluble fiber and natural laxative called sorbitol. It is also full of antioxidants that will help your body to fight free radicals.

Be advised, this is a high-calorie and high fiber smoothie. To avoid constipation from too much fiber drink it every other day.

The sunflower and flax seed in this prune smoothie ups the total amount of fiber to 22g. That is 90 percent of the fiber you need for a day.

Banana and berries give balance the taste and give it a sweetness. The berries also give you a healthy dose of antioxidants and vitamins.

Best Time To Drink: Breakfast and lunch

  • 3/4 cups frozen blueberries
  • 1 cup frozen raspberries
  • 5 prunes
  • 1 banana
  • 1 teaspoon flaxseed
  • 2 teaspoons sunflower seeds
  • 1 cup milk (almond, coconut etc.)
Preparation Instructions:
  1. Add all the ingredients into your blender
  2. Blend for around two minutes
  • Calories: 600
  • Protein: 19g
  • Carbs: 113g
  • Fat: 12g
  • Sodium: 180mg
  • Fiber: 22g

           Servings: 1

Banana Prune Smoothie

Banana Prune Smoothie

This is a very basic prune smoothie. With only four ingredients you'll be able to make this smoothie in less than 10 minutes.

The oats and prunes serve as the healthy source of fiber. This smoothie has a total of 8g of fiber, 30 percent of your daily requirements.

Banana and buttermilk give this smoothie some healthy carbohydrates, fats, and taste.

The lower fiber count in the smoothie makes it safe to drink every day without overconsuming fiber.

Best Time To Drink: Breakfast 

  • 5 prunes
  • 1 banana
  • 1/ cup buttermilk (you can substitute it with a different milk)
  • 1 tablespoon oats
Preparation Instructions:
  1. Add all the ingredients into your blender
  2. Blend it on high speed until it is completely smooth
  • Calories: 270
  • Protein: 5g
  • Carbs: 67g
  • Fat: 1g
  • Sodium: 15mg
  • Fiber: 8g

         Servings: 2

Kale & Spinach Breakfast Smoothie

kale Smoothie For Constipation

Greens such as kale and spinach are amongst the most nutritious foods you can use in smoothies. They are full of fiber, minerals like iron and vitamins.

Kale, spinach and chia seeds combine a power pack constipation relief smoothie. With 12g of fiber, you will consume 48 percent of your daily requirements for the day.

The chia seeds and almond milk is a healthy source of fats like omega 3. The fat will help your body to absorb all the vitamins and minerals in this smoothie.

Pineaplle is used in this smoothie to give you a sweet taste to help with the bitterness of the greens.

This is not only an excellent smoothie for constipation it is also packed with other health benefits. You can even use this smoothie if you are trying to lose some weight.

Best Time To Drink: Mornings and Snacks

  • 1/2 cup kale
  • 1/2 cup spinach
  • 1 orange
  • 1/2 cup frozen pineapple
  • 200 milliliters almond milk
  • 1 tablespoon chia seeds
Preparation Instructions:
  1. Start by pouring the almond milk into your blender 
  2. Add all of the other ingredients
  3. Blend until you are satisfied with the texture
  • Calories: 310
  • Protein: 11g
  • Carbs: 51g
  • Fat: 9g
  • Sodium: 130mg
  • Fiber: 12g

         Servings: 1

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Smoothies For Constipation: A Natural Way To Relief Constipation

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