She Strengthens

Get Moving Again: Smoothies to Help with Constipation

Almost everyone experiences constipation at some point, characterized by infrequent bowel movements, hard stools, and discomfort. Fortunately, there are ways to manage or prevent constipation, and incorporating fiber-rich foods into your diet is a great starting point.

The Power of Fiber and Fluids

Fiber adds bulk to your stool, making it easier to pass through your digestive system. Drinking enough fluids helps prevent dehydration, which can lead to dry, hard stools. Smoothies are an excellent way to increase your fiber and fluid intake, and they can be tailored to your taste preferences.

Smoothie Recipes to Get You Started

Strawberry Kiwi Delight

Kiwis are a natural laxative, and when combined with strawberries and flaxseed, they create a potent fiber-rich smoothie.

• 1/2 cup milk
• 1/2 cup plain Greek yogurt
• 2 kiwis, skin removed and cubed
• 1 cup frozen strawberries
• 2 tablespoons ground flaxseed

Blend until smooth and enjoy!

Berry Bliss

Berries are packed with fiber and antioxidants, making them an excellent addition to your smoothie.

• 2 cups frozen mixed berries
• 1/2 cup milk
• 1/2 cup plain Greek yogurt
• 1/2 banana
• 2 tablespoons ground flaxseed

Blend until smooth and indulge in the delicious flavors!

Avocado Tropical Treat

Avocados are rich in soluble fiber, which helps keep stool soft and easy to pass. Combine them with mango, pineapple, and chia seeds for a fiber-packed smoothie.

• 1/2 avocado
• 1 cup milk
• 1 cup frozen mango
• 1/2 cup frozen pineapple
• 2 tablespoons chia seed
• 2 teaspoons maple syrup or honey

Blend until smooth and savor the tropical flavors!

Peach Raspberry Refresher

Peaches and raspberries team up to provide a natural laxative effect and support healthy gut bacteria.

• 1 cup frozen peaches
• 1 1/2 cups frozen raspberries
• 1 cup milk
• 2 tablespoons chia seed

Blend until smooth and enjoy the sweet flavors!

Oat PBJ Smoothie

This smoothie is a twist on the classic peanut butter and jelly sandwich, with oats, peanut butter, banana, strawberries, and flaxseed providing a boost of fiber.

• 1/2 cup milk
• 1/4 cup oats
• 1 tablespoon peanut butter or almond butter
• 1 cup frozen banana slices
• 1/2 cup frozen strawberries
• 2 tablespoons ground flaxseed

Blend until smooth and indulge in the creamy goodness!

Purple Date Delight

Dates contain natural laxatives, making them an excellent addition to your smoothie.

• 1 cup milk
• 1 cup frozen mango
• 1 cup frozen blueberries
• 3 Medjool dates, pitted
• 2 tablespoons ground flaxseed

Blend until smooth and enjoy the sweet, fruity flavors!

Takeaway

Incorporating fiber-rich foods and fluids into your diet can help manage constipation. Try these smoothie recipes to get started, and don’t hesitate to explore other strategies, such as pelvic floor therapy, exercise, supplements, or medications, under the guidance of a healthcare professional.