Feeling constipated? Try these 5 simple smoothies for fast relief

Have you been sitting on the toilet, straining for what feels like forever, wondering what went wrong? You just might be constipated. 

Constipation is uncomfortable, frustrating, and downright annoying. Maybe your diet changed, you're stressed, travelling, or just haven’t been drinking enough water. Whatever the reason, it can throw off your entire day.

So, how do you fix this?

Before you reach for harsh laxatives, try a sweet solution: smoothies.

That’s right, certain smoothies made with fibre-rich fruits, veggies, and natural ingredients can help get things moving again. They're gentle on your stomach, easy to make, and actually taste good.

Plus, smoothies are a great way to get more fibre and fluids into your body; two important ingredients for healthy digestion. If you’re tired of feeling sluggish and uncomfortable, try blending up one of these simple recipes.

Here are five easy smoothies that can help relieve constipation naturally:

1. The green smoothie

This smoothie is a gentle yet effective way to kickstart digestion as it’s packed with fibre.

Ingredients:

• 1 cup spinach

• 1 ripe banana

• 1 avocado

• 1 tbsp chia seeds (soaked in water for 10 mins)

• 1 cup water or coconut milk

• Ice (optional)

Blend everything until smooth. Spinach is full of fibre, banana adds potassium, and avocado gives healthy fats to help move things along. Chia seeds soak up liquid and expand in your gut, which helps create softer stools.

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2. The berry fibre booster

Berries are loaded with fibre, and flaxseeds add a slippery, stool-softening effect.

Ingredients:

• ½ cup mixed berries (strawberries, blueberries, raspberries)

• ½ cup Greek yogurt (probiotics help gut health)

• 1 tbsp ground flaxseeds

• 1 cup coconut water 

• 1 tsp honey

Blend until creamy. Flaxseed is great for your gut and adds healthy fats. Berries are naturally high in fibre, especially raspberries.

3. The tropical smoothie

Pineapple contains bromelain, an enzyme that aids digestion, while mango is high in fibre.

Ingredients:

• Mango

• Pineapple chunks

• ½ cup orange juice (natural acidity helps digestion)

• ½ cup coconut milk 

Blend and enjoy.

READ MORE: 5 things to do every morning for gut cleanse

4. The oatmeal smoothie

Oats are full of soluble fibre, which softens stool, and cinnamon helps reduce bloating.

Ingredients:

• Oats 

• 1 small apple

• 1 tsp cinnamon

• 1 cup almond milk

• 1 tsp honey

Blend until creamy.

5. The prune & ginger smoothie

Prunes are nature’s laxative, and ginger soothes stomach cramps.

Ingredients:

• 3-4 prunes (soaked in warm water for 10 mins)

• ½ inch fresh ginger 

• ½ cup Greek yoghurt

• ½ cup water

Blend until smooth. This one’s strong, so start with a small glass.

Smoothies help, but don’t forget to drink plenty of water and move your body. Even a short walk helps. If constipation lasts more than a few days, check with a doctor.

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