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    Home » Recipes » Smoothies

    Published: Sep 28, 2022 · This post contains affiliate links and I will be compensated if you make a purchase after clicking through my links.

    Best High Fiber Smoothie for Constipation and Bloating

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    constipation smoothie pin
    constipation smoothie pin
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    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!

    high-fiber smoothie for constipation served in a long glass
    Jump to Recipe - Print Recipe

    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.

    🤔 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.

    Jump to:
    • 🤔 What juices help with constipation?
    • 🧾 Ingredients
    • 🔪 Instructions
    • 🍶 Substitutions
    • 📖 Variations
    • 🍽 Equipment
    • 🫙 Storage
    • 💡Top tip
    • ❓FAQ
    • 🥤 More green smoothie recipes
    • 📋 Recipe
    • 🌡️ Food safety
    • 💬 Reviews and Comments

    🧾 Ingredients

    To make this constipation smoothie, you only need three fresh products plus water.

    high fiber smoothie constipation raw ingredients on a table.
    • Cabbage
    • Carrots
    • Apples
    • Water and ice cubes

    See the recipe card for quantities.

    🔪 Instructions

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

    measured ingredients on a table.

    Measure your ingredients for the best results.

    ingredients in a blender vase before mixing.

    Add all ingredients into the blender and mix at high speed.

    smoothie served with a straw.

    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.

    🍶 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.

    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.

    📖 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.
    • Healthy fats and extra fiber - add a tablespoon of chia seeds, flax meal, and hemp seeds. 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.
    chopped ingredients to make the perfect smoothie.

    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.

    🍽 Equipment

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

    🫙 Storage

    smoothie leftovers stored in glass container with a lid.

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

    💡Top tip

    If you are suffering from constipation, before taking any juice, smoothie, or medication, ask yourself if you are drinking enough water or herbal teas. The same goes for headaches and hangovers. Our bodies need to be well hydrated to perform most of their functions.

    ❓FAQ

    Are juices good for constipation?

    Even though juices are liquid, some fresh juices often still contain dietary fiber that can help with constipation issues. Bear in mind that their fiber content is not even close to that present in smoothies.

    Do smoothies help with constipation?

    Because our bodies don't digest fiber, which is kept when making smoothies, the fiber passes through the digestive tract and helps promote gut health. Consuming products high in dietary fiber creates the natural laxative effect we need to keep a regular bowel function.

    Is apple juice good for constipation?

    Apple juice is a good natural remedy for constipation because it contains dietary fiber, which can help to soften stools and promote regular bowel movements.
    In addition, apple juice contains antioxidants and other nutrients that may help improve gut health and relieve constipation.

    Is cranberry juice good for constipation?

    There are a few different ways that cranberry juice can help with constipation.
    First, the juice is a natural laxative that helps loosen stool and move it through the intestines more quickly.
    Second, cranberry juice is high in fiber which helps to add bulk to the stool and makes it easier to pass.
    And third, cranberry juice's antioxidants help reduce inflammation in the intestines and promote healthy bowel function. So overall, cranberry juice is a great option for relieving constipation symptoms.

    Is prune juice good for constipation?

    Prune juice is a great home remedy for constipation. The natural fruit acids in prunes help to soften the stool and make it easier to pass. Prune juice also contains high levels of fiber which can help to stimulate bowel movements.
    Drinking prune juice regularly can help to keep your bowels moving smoothly and can help to prevent constipation from developing in the first place.

    Is orange juice good for constipation?

    It depends on why you're constipated. If it's because of a lack of fiber in your diet, drinking orange juice might help, but you'd be better off eating whole fruits and vegetables instead.
    If you're constipated because you're not drinking enough fluids, drinking orange juice will help you get more fluids into your system and relieve your constipation.

    smoothie with a straw a fruits on the background.

    🥤 More green smoothie recipes

    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

    high-fiber smoothie for constipation featured image.

    High-fiber Smoothie for Constipation and Bloating

    Gus
    This constipation smoothie is your morning bet on keeping you regular and improving digestive issues and bloating.
    5 from 18 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Total Time 5 mins
    Course Beverage, Breakfast & Brunch, Smoothie, Snack
    Cuisine Healthy
    Servings 2 large glasses
    Calories 109 kcal

    Equipment

    My favorite blender: BlendTec Brand..
    (affiliate link)
    Blender (affiliate link)
    Kitchen Ceramic Knife Set.
    (affiliate link)
    Ceramic knives (affiliate link)
    Komax Reusable BPA-Free Juice Bottles.
    (affiliate link)
    BPA-free juice container (affiliate link)

    Ingredients
     
     

    • 2 apples cored and chopped
    • 1 carrots chopped into medium pieces
    • 1 cabbage leaves
    • 1 cup water
    • 12 ice cubes

    Optional:

    • 1 tablespoon ginger fresh, about 1 inch
    • ½ tablespoon lemon juice add lemon drops if you like to make it more acid
    Prevent your screen from going dark

    Directions
     

    • Wash, chop, and core the apple.
    • Measure your ingredients.
    • Blend. Add all product, water, and ice into the blender, then add the rest. Blend until creamy, usually about 40 seconds.
    • Thin-up. If you want to thin out the smoothie, add about half a cup of water to the blender.
    • Serve. Or you can reserve the juice for up to 24 hours in a mason jar.

    Notes

    It is not necessary to peel the ginger; the Juicer will do it all.
    You can also add both the carrots and celery stalks and leaves.
    I use this Juicer. Works very well but I am planning to upgrade to a Cold-Pressed one (the benefits are outlined in the article).

    Nutrition Facts

    Calories: 109kcalCarbohydrates: 28gProtein: 1gFat: 0.4gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.03gSodium: 30mgPotassium: 326mgFiber: 5gSugar: 21gVitamin A: 5238IUVitamin C: 14mgCalcium: 35mgIron: 0.4mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!
    Nutrition Facts
    High-fiber Smoothie for Constipation and Bloating
    Amount per Serving
    Calories
    109
    % Daily Value*
    Fat
     
    0.4
    g
    1
    %
    Saturated Fat
     
    0.1
    g
    1
    %
    Polyunsaturated Fat
     
    0.1
    g
    Monounsaturated Fat
     
    0.03
    g
    Sodium
     
    30
    mg
    1
    %
    Potassium
     
    326
    mg
    9
    %
    Carbohydrates
     
    28
    g
    9
    %
    Fiber
     
    5
    g
    21
    %
    Sugar
     
    21
    g
    23
    %
    Protein
     
    1
    g
    2
    %
    Vitamin A
     
    5238
    IU
    105
    %
    Vitamin C
     
    14
    mg
    17
    %
    Calcium
     
    35
    mg
    4
    %
    Iron
     
    0.4
    mg
    2
    %
    * Percent Daily Values are based on a 2000 calorie diet.
     
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    🌡️ Food safety

    • Cook to a minimum temperature of 165 °F (74 °C)
    • Do not use the same utensils on cooked food, that previously touched raw meat
    • Wash hands after touching raw meat
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended
    • Use oils with a high smoking point to avoid harmful compounds
    • Always have good ventilation when using a gas stove

    See more guidelines at USDA.gov.

    Nutritional Disclaimer

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Affiliate Disclaimer

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

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      Recipe Rating




    1. Jess says

      September 28, 2022 at 2:41 pm

      5 stars
      I love adding chia seeds into this smoothie! Yummm!

      Reply
    2. Janessa says

      September 28, 2022 at 2:49 pm

      5 stars
      Such a great recipe to have on hand for bloated days!

      Reply
    3. nancy says

      September 28, 2022 at 2:54 pm

      5 stars
      thanks to your high-fiber smoothie i am happy to report i am REGULAR lol

      Reply
    4. Erin | The Epicurean Traveler says

      September 28, 2022 at 3:39 pm

      I love a good smoothie, and I can't wait to apply your tips for upping fiber content to my green smoothies. I hadn't thought to add carrots or a healthy nut butter!

      Reply
    5. Natalie says

      September 29, 2022 at 8:39 am

      5 stars
      Love your fiber smoothie! It is my first day, so we will see if it will help my bloating, but the taste is amazing, thanks!

      Reply
      • Gus says

        September 30, 2022 at 3:50 am

        I am glad you liked it, Natalie. Hope you feel better soon!

        Reply
    6. Andrea says

      October 02, 2022 at 4:12 pm

      5 stars
      love how easy this healthy smoothie is to make! so so good!

      Reply
    7. Dana says

      October 02, 2022 at 4:35 pm

      5 stars
      Now THIS is a good smoothie recipe to have up your sleeve, haha. It even tastes good!! Can always count on you guys for looking out for my health.

      Reply
      • Gus says

        October 03, 2022 at 1:25 am

        That's great to hear, Dana! It is always good to have some functional juices and smoothies to fight those aggravating circumstances!

        Reply
    8. Jill says

      October 02, 2022 at 11:36 pm

      5 stars
      So glad to find this. My diet is pretty healthy and I drink water throughout the day. But turning 50 and entering pre-menopause has wreaked havoc on my digestive tract. This smoothie was amazing. Thank you!

      Reply
      • Gus says

        October 03, 2022 at 1:24 am

        I understand, Jill! We are all in the same boat with the ups and downs of aging. I am glad you found this smoothie helpful!

        Reply
    9. Kelley says

      October 03, 2022 at 10:46 am

      5 stars
      This was so good! I loved the addition of the cabbage in this!

      Reply
      • Gus says

        October 03, 2022 at 1:02 pm

        Whoop! We’re so glad you’re enjoying the smoothie. Thank you for sharing!

        Reply
    10. Luci Petlack says

      October 03, 2022 at 5:18 pm

      5 stars
      I made this over the weekend and it was so good. What's even better is how good I felt the rest of the day! Thanks for sharing 🙂

      Reply
      • Gus says

        October 03, 2022 at 9:50 pm

        Thanks for stopping by and leaving a review, Luci! We are thrilled you liked the smoothie and that you fell better!

        Reply

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