Learn how to whip up awesome nutritious high fiber smoothie constipation recipes in this article. Foods and beverages with high fiber provide a range of benefits for the body. They are a cure for both bowel movements and healthy digestion, while blood sugar, as well as cholesterol maintenance, is prioritized. Fiber makes for a wonderful source of nutrition that makes your stomach feel fuller compared to other food choices. This is because the body cannot digest it or be broken down into sugar molecules.
Soluble fiber is easily dissolvable in water and aids the body to absorb essential nutrients from food. Example fruit and vegetable fiber-filled fruits and veggies (to seeds) include kale, tomatoes, broccoli, spinach, pears, kiwi, prunes, oranges, lemons, apples, fig, rhubarb, chia seeds, flax seeds, and other leafy greens.
On the other hand, too much fiber may cause diarrhea, loose stools, or constipation. This is because we tend to extract the juice (insoluble fiber) instead of blending in chunks or wholes. This is where smoothies become the better choice. This article provides 5 tasty and nutritious fruit and vegetable blended options that teach you the best ways to attain fiber. Once you drink up these beverages, it may take up to 3 days for effect, but your constipation will be relieved for sure. Now, prepare the blender.
High Fiber Smoothie Constipation Recipes
These high-fiber smoothie constipation fruits and veggies work well as stimulant laxatives. The nutritious mixtures work up the walls of the digestive tract, stimulating poor bowel movement. First, learn that constipation occurs mainly due to the following:
- Lack of fiber intake
- Lack of water intake and other fluids
- Being overweight/underweight
- Routine changes
- High temperature
- Being immobile for longer times/ lack of exercise
More serious conditions:
- Inflammatory bowel disease
- Irritable bowel syndrome
- Spinal injury
- Underactive thyroid gland
5 Best Blending High Fiber Smoothie Constipation Recipes
A diet lacking nutritious fruits and veggies that are high in fiber promotes poor digestive tract. Stool begins to settle in the intestines where its surrounding muscles lose their tone. Smoothies are combined water and fiber that act as a remedy because they stimulate your intestines and regulate the gut efficiently. Organic fruits and veggies are a prime choice while keeping away from processed foods is a wise health decision.
Leafy greens like spinach, kale, broccoli, parsnips, pumpkin, and artichoke are a tasty and healthy smoothie recipe due to their high fiber content. More so, these raw vegetables contain plenty of water which aids for a healthier digestive system and keeps your stools soft.
Both water and fiber work hand in hand to strengthen fiber’s action inside your body. In fact, kale is proven to lower cholesterol levels as well as diminish heart disease risk based on biomedical studies. Raw vegetables also contain plenty of antioxidants which lessen the risk of cardiovascular problems.
In fact, adding hemp seeds, chia seeds or flax seeds can add goodness and nutrition to that refreshing green smoothie. You can add a piece of fruit to the blend like a banana or orange for extra sweetness to your leafy green beverage. Note that when making your smoothies, it is best to place the ice cubes first before the fruits or veg then blend.
Coconut Mango and Apple Cider Smoothie
Sounds like a rare mixture, huh? It is also certainly nutrition-packed. This smoothie supports gut bacteria and strengthens the immune system. The ingredients to blend are:
- ½ cup apple cider (organic)
- 15 coconut water ice cubes (freeze coconut water overnight inside cube tray)
- 1 mango (frozen and cubed)
- ½ banana (frozen
- 1 tbsp. raw honey
- ½ tsp. chia seeds
- 1 cup kefir (plain)
- 1 dash cinnamon
- 1 dash nutmeg
- ½ cup of ice cubes
Note that when making your smoothies, it is best to place the ice cubes first before the fruits or veg then blend.
Blueberry-Mango and Aloe Vera Smoothie
It is no secret that aloe vera holds plenty of health advantages due to its anti-inflammatory compounds and the plentiful vitamin C. In fact, aloe vera reduces stomach ulcers. As a high fiber smoothie constipation relief remedy, it also works wonders. Try this recipe:
- 1 cup of almond milk/coconut milk
- 1 cup aloe vera leaf (chopped, or 1 tsp. of aloe vera gel)
- 1/2 cup blueberry
- 1/2 cup sliced mango
- 1/2 tbsp. coconut oil
- A handful of fresh basil (chopped)
- Honey (for sweetening if desired)
- ½ cup of ice cubes
Raspberry, Pineapple and Dandelion Smoothie
This smoothie recipe is not only a unique flavor combination, but it is also a debloated smoothie. Time to collect the exact ingredients, remove the gas, and make your digestive tract happy.
- 1 cup of raspberries
- 1 cup of chunked pineapple
- ½ cup of dandelion root tea (organic)
- ½ cup plain kefir
- 1 tsp. of maple syrup (pure)
- ½ cup of ice cubes
Plain (preferably no additive) yogurt is rich in potassium, calcium, and good bacteria that prevents osteoporosis, relieves constipation, promotes a healthy gut, aids in digestion, as well as relieves more serious conditions like irritable bowel disease. Together with apples and dried fruits, this is a constipation stopper smoothie power blend. The ingredients are:
- 1 cup of plain yogurt
- 1 cup apple juice (pure, no additives, preferably organic and freshly-squeezed)
- 6 dried plums or pitted prunes
- A pinch nutmeg
- ¼ tsp. ground cinnamon or cinnamon powder
- 1 cup of water
- 1 cup of crushed ice
High in vitamin C, this high fiber smoothie constipation remedy also wins in battling the stinky poops. It promotes a cleaner, healthier digestive tract while fighting the bacteria that create the bad smell when pooping. The ingredients for this constipation smoothie are:
- 1 lemon
- 1 cucumber
- 2 carrots
- 2 stalks of celery
- 2 tbsps. aloe vera juice
- 1 cup of crushed ice
Liquifying and blending fruits and vegetables loosen up the bowels and clear up the digestive tract. Smoothies are natural laxatives, and some of the best smoothie sources are the fruits mentioned in the top 5 blends.
Did you know? Beans are also high fiber smoothie constipation solutions? That’s right. Pinto beans, split beans, navy beans, lentils, adzuki, lima beans to kidney beans are great sources. In fact, more than fruits, vegetables, and beans, other sources include nuts and seeds such as buckwheat, quinoa, almonds, pumpkin seeds, and even popcorn.
The choices are plenty! A final tip when blending vegetables is to avoid peeling their skin as they hold a good source of fiber. These high fiber smoothie constipation recipes are your remedy to constipation and a good path to healthier living.