25 Jun 2025 2 min read Dairy-Free

High Fiber Recovery Smoothie

In these moments, I've found a secret weapon that works wonders: a smoothie. Not just any smoothie, but one specially crafted to ease constipation.

A High Fiber Smoothie to Ease Constipation During Recovery

After sailing through over three years without as much as a sniffle, I recently found myself grappling with a sinus cold—a real bummer, to say the least. Recovery, while a relief, brought along an unexpected guest: constipation. Despite my fiber-rich diet, my digestive system decided to go on a hiatus.

In these moments, I've found a secret weapon that works wonders: a smoothie. Not just any smoothie, but one specially crafted to ease constipation. It's not just about the fiber; it's about how your body assimilates it. Today, I want to share this recipe, complete with nutrition facts, health benefits, and tips for serving and storage.

High-Fiber Constipation Relief Smoothie

Ingredients:

Spinach or Kale: 1 cup
Ripe Banana: 1
Avocado: ½
Chia Seeds or Flaxseeds: 1 tbsp
Berries (Raspberries, Strawberries, Blueberries): 1 cup
Pear or Apple (with skin): 1
Water, Coconut Water, or Almond Milk: 1-2 cups

Nutrition Facts (per serving):

Calories: 350
Fiber: 12g
Healthy Fats: 15g
Protein: 5g
Vitamin C: 80% DV
Vitamin A: 60% DV
Calcium: 20% DV
Iron: 15% DV

Health Benefits:

Spinach/Kale: Loaded with magnesium, which can help soften stools.
Bananas and Avocado: High in fiber and potassium, aiding digestion and bowel movements.
Chia Seeds/Flaxseeds: Omega-3 fatty acids and fiber improve bowel movement.
Berries: Antioxidants and fiber for a healthy gut.
Pear/Apple: Pectin, a soluble fiber that accelerates bowel movement.

Serving Suggestions:

Enjoy this smoothie fresh for the best taste and nutritional benefits. It's perfect for breakfast or a mid-afternoon snack.

Storage:

If you must store it, keep the smoothie in a sealed container in the fridge for up to 24 hours. Give it a good shake before drinking, as separation may occur.

NOTE: This smoothie combines hydration with a powerful mix of fiber-rich ingredients, making it an effective natural remedy for easing constipation. Remember, while dietary changes can help with constipation, it's also important to stay hydrated, exercise regularly, and consult a healthcare provider if your symptoms persist.

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