Constipation is characterized by a hard stool that is hard to pass. It is the most common gastrointestinal problem, especially in children and the elderly. Around 4 million people experience frequent constipation in the United States, leading to about 2.5 million doctor visits every year.
Leading causes of constipation include poor diet and lack of exercise. As a victim, I can tell you there is nothing good about this digestive problem. That is why I was delighted when I discovered I could treat constipation with healthy smoothies. I have pared down to 5 great smoothies for constipation that have proved quite useful to me.
Let’s get started.
Banana and Oatmeal Smoothie
Banana and Oats are rich in fiber. These ingredients enhance the digestive process, which helps in removing waste. Whole grains such as oatmeal are particularly helpful in reducing the risk of constipation. They trap water hence making your stool softer. Bulky and softer stool moves through the digestive system easily. Besides, banana and oatmeal prevent a buildup of excessive gas; but that is not all. These ingredients reduce the risk of gastritis by protecting gastric mucosa. The mucilage fiber in oat adds bulk to the stool and enhances a healthy bowel movement.
Below are ingredients that I use when preparing my Banana and oats smoothie.
- A cup of water
- 2 bananas
- Two tablespoons of oatmeal
The preparation process is pretty simple. I begin by chopping bananas into small pieces. Then I mix with water and oatmeal in my blender. This smoothie works best when consumed right after preparing and on an empty stomach.
Apple, Flax Seed, and Papaya Smoothie
This creamy concoction is one of the most potent smoothies for constipation; it contains digestive enzymes that make it a natural laxative. Apple juice contains sorbitol, which regulates digestion and provides a laxative effect. The fruit also contains compounds such as fructose and fiber, which improve digestion.
Apple also provides a high amount of water, which eases digestion and prevents constipation. It is rich in pectin fiber, which relieves constipation and Diarrhea. Papaya is loaded with fiber and high levels of water. It also contains a papain enzyme that digests proteins boosting digestion in the body. This smoothie is not only good for digestive health but also boosts energy levels in the body.
- 1 glass of water
- 1 tablespoon of flaxseed
- 1 piece of green apple
- 3 Papaya slices
How to Prepare
When preparing my smoothie, I start by cutting the ingredients into small pieces and putting them into my blender. Then I add water and flaxseeds into the mixture. Lastly, I blend until the ingredients are smooth and dense. I have learned that the smoothie works best when I drink 30minutes before taking my breakfast for one week.
Banana, Almond Milk, and Pineapple Smoothie
This is yet another smoothie I can vouch for. Banana, Almond Milk, and Pineapple smoothie contain essential fatty acid, fiber, and digestive enzymes that make it a powerful smoothie for constipation. These nutrients regulate movement and increase the elimination of toxins in the intestines.
Almond milk is naturally great for the gut. It is fiber-rich and lactose-free hence great for the digestive system. Pineapple juice provides fluids that aid stool to pass through the digestive tract. This fruit juice also contains bromelain enzyme, which enhances bowel function.
Lack of enough fiber is one major cause of constipation. Pineapple is also loaded with water and higher fiber content. This natural laxative promotes healthy digestion and prevents the risk of constipation.
- 3 slices of pineapple
- 1 baked banana
- A cup of almond milk
How to Prepare
The preparation process involves mixing the baked banana with pineapple slices. Then I blend the mixture until smooth. I recommend drinking this smoothie at breakfast on an empty stomach for at least three weeks.
Aloe Vera and Green Apple Smoothie
Aloe Vera and Green apple smoothie is my first option for treating constipation. The smoothie balances intestinal activities hence soothing your stomach. Aloe is vaunted as an excellent solution for gastrointestinal problems and an effective and potent stimulant laxative. It softens the stool, strengthens intestinal musculatures. Ultimately, it reduces the risk of irregular and constipation. Aloe Vera juice also helps with Irritable Bowel Syndrome (IBS), which is a major cause of constipation and Diarrhea. Smoothies with aloe latex have anthraquinones (natural laxatives).
- Green apple
- Cup of water
- 5 tablespoons of aloe Vera
I put aloe Vera in the blender together with cucumber and apple slices. Then, I add water and blend until the mixture is smooth and creamy. My recommendation is to take this smoothie twice a day.
Spinach, Orange and Kiwi Smoothie
This smoothie is rich with digestive enzymes and powerful antioxidants excellent for intestinal balance. The probiotics compounds present in the drink enhance the elimination of toxins and waste by feeding intestinal flora.
Kiwifruit contains fiber, which helps with constipation. The fruit also contains an actinidin enzyme, which improves bowel habits and gut motility. A study in improving constipation showed that consuming kiwifruits leads to a spontaneous motion bowel, reduced laxatives, and reduces constipation.
Spinach also contains fibers and magnesium that ease constipation. Orange is loaded with vitamin C and plenty of fiber. Fiber adds bulk to waste and makes it easy to pass.
- 1/2 cup of water
- Orange juice
- 5 leaves of spinach
- 3 kiwi
Before cutting the kiwi fruit, I first ensure it is clean. Then I cut the fruit into pieces and place them in a blender with spinach. Lastly, I add squeezed orange juice into the mixture and blend them until smooth. For the best results, I recommend drinking on an empty stomach.
Smoothies for Constipation: Final Thoughts
A myriad of natural remedies can help in fighting constipation. Smoothies are an effective and healthy option thanks to high levels of minerals and vitamins. Some of the ingredients are pretty common and will not only help to improve bowel function but also the overall health. Besides the selection above, I also like green smoothies for constipation. In a nutshell, suitable smoothies for constipation should have plenty of fiber.