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  • Writer's pictureDebbie Marsh

High Fiber Recovery Smoothie

A High Fiber Smoothie to Ease Constipation During Recovery

High Fiber Recovery Smoothies

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


  • 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.


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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