Best High Fiber Smoothie for Constipation and Bloating

Are you struggling with constipation and bloating? If so, you're not alone. Many people deal with these issues on a regular basis. However, you can do some simple things to help alleviate these symptoms, including drinking a high-fiber smoothie for constipation. In this blog post, we'll share our favorite recipe for a healthy gut smoothie that is both delicious and healthy!

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Constipation and digestive system issues are signs of a poor diet, usually lacking a daily dose of more different foods high in prebiotic fiber, which helps improve digestion.

Jump to:

• 🤔 What juices help with constipation?
• 💚 Why you will love it
• 🧾 Ingredients
• 🍽 Equipment
• 🔪 Instructions
• 🍓 Other fiber-rich ingredients
• 📖 Variations
• 🫙 Storage
• 💡Top tip
• ❓FAQ
• 🥤 More green smoothie recipes
• 📋 Recipe
• 💬 Reviews and Comments

🤔 What juices help with constipation?

All fruit juices and vegetables contain water, but not all contain soluble and insoluble fiber, which we need to keep our bowel movements going and digestive health where they need to be.

Many juices can relieve constipation due to their hydration power, but the ones that can help the most keep the fiber. That's why smoothies, high-fiber drinks, and fiber shake for constipation and bloating work best because they keep the fiber.

The best formula for constipation: this high-fiber smoothie recipe is made using a blender instead of a juicer, aiming to keep all that soluble fiber from the healthy foods we add into it, which have been carefully picked due to their properties to keep their digestive enzymes going.

The exception is those juices containing insoluble fiber, like pear juice, which is excellent for constipation.

This green smoothie was inspired by our cabbage juice and carrot and apple juice recipe since they contain just the right elements to propel regular bowel movements.

💚 Why you will love it

• Gut-Friendly Fiber
• Hydration Boost
• Natural Ingredients
• Easy & Quick
• Deliciously Healthy

🧾 Ingredients

You only need three fresh products and water to make this constipation smoothie.

• Cabbage is high in fiber and helps to regulate digestion, reducing constipation and bloating.
• Carrots are rich in fiber, promoting regular bowel movements and reducing constipation and bloating.
• Apples are a good source of fiber, containing both insoluble and soluble fibers that aid in digestion and reduce bloating.
• Water and ice cubes are used to thin the smoothie and provide hydration, helping to flush out toxins and prevent constipation.

See the recipe card for quantities.

Substitutions

• Cabbage- instead of green cabbage, you could use red cabbage juice or your choice of leafy green vegetables like Swiss chard, kale, or spinach.
• Apple - fresh pear juice is a great substitution. Just core the pear before adding it to the blender. You can also use fresh or frozen pineapple chunks.
• Carrots - use cored plums instead. Frozen raspberries, plums, and prunes (dried plums) are also great for treating constipation, given their high fiber content.

🍽 Equipment

Make this high-fiber smoothie recipe using a high-speed blender such as a nutribullet for best results. A good quality blender is essential to making a perfect smoothie, regardless of how tough the product is.

🔪 Instructions

Wash the carrot and cabbage leaves thoroughly. Core the apple to make this apple smoothie. Otherwise, you may find seeds in your glass.

Hint: when you make juice without a juicer, you need to add water or ice to the juices because the juicer extracts all the liquids. Smoothies for constipation work because the insoluble fiber adds bulk, so we need more water to make it drinkable; otherwise, the juice would be extremely thick.

Other high-fiber fruits that you can include in a constipation smoothie to improve digestive health are pineapple juice, fresh or frozen berries, or simply add a frozen banana. Check out our 3-ingredient pineapple coconut smoothie.

A watermelon smoothie with ginger is a delicious light smoothie that can also work as a constipation smoothie.

Hint: if you suffer from frequent constipation, try including more high-fiber foods in your diet, like whole grains and sweet potatoes, both great for constipation relief and alleviating digestive issues.

💭 Did you know that The United States Department of Agriculture suggests that we eat a variety of food fiber sources that should total 28 to 34 grams daily? 🤯

This fiber should come from foods and not store-bought supplements. Currently, this number in the US averages about 15 grams daily; in most cases, this is the root cause of digestive problems.

🍓 Other fiber-rich ingredients

Add strawberries, blackberries, blueberries, chia, and flax seeds to your smoothies to increase their fiber content naturally while making them taste delicious.

Apply the same to your smoothie bowls, which are super easy to make with store-bought frozen berries; check out how to make a thick smoothie bowl.

📖 Variations

• Water - to make the smoothie creamier, use your favorite non-dairy milk or almond milk, or add a tropical note using light coconut milk instead of water. You can also add unflavored protein powder to make it a breakfast smoothie.
• Seeds: Add a tablespoon of chia seeds, flax meal, and hemp seeds for healthy fats and extra fiber. Chia seeds are highly nutritious, high in fiber and Vitamin C, and have enough fiber for a meal.
• Nut butter - almond butter can double peanut butter's fiber content. The combination works great for reducing constipation risk if you use your favorite nut butter with fiber-rich bread, oats' smoothies, apples, and bananas.

Add half a lemon or fresh ginger to add a fresh note. In addition, ginger is great for alleviating stomach issues naturally and is often added to juices for an upset stomach.

Complement the benefits of our high-fiber smoothie with the natural laxative properties of pineapple juice for constipation for a comprehensive approach to digestive wellness.

🫙 Storage

These green smoothies' leftovers will keep in a covered mason jar in the refrigerator for up to one day, though best when fresh.

❓FAQ

🥤 More green smoothie recipes

Looking for stomach comfort? Explore our fennel juice for upset stomachs as a soothing option.

Try this post-workout smoothie made with spinach and lots of fiber; we love this green creamy detox smoothie made with Swiss chard and avocado.

If you want something super light, this frozen spinach smoothie with ginger, pineapple, cucumber smoothie, spinach blueberry smoothie, and spinach smoothie with bananas and pear will do the trick.

All these smoothies are packed with fiber and make excellent smoothies for constipation and bloating, so you can alternate this recipe with those, making sure you meet the daily fiber intake recommendations for a healthy gut.

⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!

📋 Recipe