Smoothies are one of the best and most effective ways to get fruit, vegetables as well as soluble and insoluble fibre into the body. Because they often contain a good portion of fruit and vegetables, smoothies have been linked to improving gut health and aiding digestion.

Filling the body up with these delicious and healthy foods isn’t just a great way to add some much needed essential vitamins and minerals to your diet, it can also help keep you from feeling bloated and ease many of the symptoms associated with constipation.

Foods high in insoluble fibre such as fruits, vegetables, nuts, seeds and whole grains help to promote the movement of waste through your digestive system by increasing stool bulk meaning that consuming smoothies can benefit anyone suffering from constipation or irregular stools.

Plus, smoothies call for a good amount of liquids and staying hydrated is another key way to help prevent constipation.

Benefits of smoothies for constipation

If you’re constipated and have a low fibre intake, eating more of it could help. One way of doing this is by adding foods rich in fibre to your smoothie. Eating enough fibre each day ensures that your bowel movements are normalised by helping to increase the weight and size of your stool, making it softer.

Because larger stools are easier to pass, it decreases your chance of constipation. And if you suffer from loose, watery stools fibre can help to solidify them.

Key ingredients to help improve digestion


Most fruits are a great source of dietary fibre, along with providing you with a host of other nutritional benefits. Some of these picks, including bananas and apples contain prebiotic fibre, which helps to feed the friendly bacteria in your gut.

Below are some great fruits to add to your smoothie to help aid digestion:

  • Apricots
  • Bananas
  • Blueberries
  • Figs 
  • Dates
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Raspberries
  • Strawberries
colourful smoothies


Adding vegetables to a smoothie recipe, including leafy green vegetables, is one of the easiest ways to get your daily dose of fibre into your diet. The following high fibre vegetables are thought to be beneficial for easing constipation:

  • Kale
  • Lettuce
  • Spinach
  • Cucumber
  • Carrots
  • Squash


Hemp seeds – the fibre in hemp seeds keeps the stomach healthy by feeding the probiotics in it which is incredibly beneficial for those suffering from constipation.

Chia seeds – these are a fantastic source of fibre and omega-3 fatty acids and can add a lovely crunch to any smoothie recipe

Flaxseed – blending these nutty-flavoured seeds into your smoothie can help to aid digestion by helping stools to form.

How to make the perfect smoothie

The key to making a smoothie to help with regular bowel movements is to get the right balance of vegetables, fruit, protein, and healthy fats.

You should aim to eat 7 portions of vegetables a day and 2 portions of fruit as fruit contains more sugar. Greek yoghurt, nut butter and chia seeds are all good sources of healthy fats and are also high in protein which the body needs to stay fuller for longer.

A good smoothie base should contain liquid, almond milk is most commonly used but you can use whatever milk you have or you can use water. The great thing about smoothies is that you can prepare them in advance as they store in the fridge which makes them the ideal on-the-go breakfast!

Constipation busting Smoothie recipes

Enjoy one of these smoothie recipes that will give some extra support in the bathroom.


green smoothie for constipation

Green smoothie recipe

Green smoothies are packed to the brim with plenty of delicious ingredients to help get things moving through your digestive and immune systems.

The key ingredient in this green smoothie is Chia seeds. Chia seeds help to create a beautifully thick smoothie, but they can also help with the movement of your GI tract too, which can help to push food through your system, assisting you with going to the toilet.


  • 2 cups spinach
  • Fresh ginger grated
  • 1 cup frozen raspberries
  • 1/2 avocado
  • 2 tbsp chia seeds
  • 2 tbsp greek yoghurt
  • 250ml water or milk
  • Optional – protein powder


  1. Combine all ingredients on high in a blender until well combined and desired consistency is achieved.
  2. Pour into a glass and serve!

Mocha coffee smoothie recipe

This mocha coffee smoothie recipe made with 200ml coffee could just be your saviour! Coffee acts as a natural laxative which can help you go to the toilet, and the banana adds sweetness and is a great source of soluble fibre which also helps with the symptoms associated with constipation.


  • 250ml water or milk
  • 2o0ml coffee
  • 1 small frozen banana
  • 1 tsp of almond butter
  • 1 tsp cocoa powder
  • half an avocado


  1. Combine all ingredients on high in a blender until well combined and desired consistency is achieved.
  2. Pour into a glass and serve!
coffee smoothie
mango smoothie for constipation

Mango and Chia seed smoothie recipe

This smoothie recipe is incredibly delicious. It’s high in insoluble fibre which adds bulk to your stool and pulls water into your colon to help alleviate the pain associated with constipation and is laced with deliciously sweet mango which contains digestive enzymes that help the body break down food more easily.


  • 1 cup frozen mango chunks
  • 1 cup spinach
  • 2 tbsp greek yoghurt
  • 250ml Almond Milk
  • 2 tsp chia seeds
  • half a lemon, squeezed


  1. Combine all ingredients on high in a blender until well combined and desired consistency is achieved.
  2. Pour into a glass and serve!