Struggling with constipation? This dietitian-designed constipation smoothie is a good source of fiber, and can help with constipation in both kids and adults (and quickly!) It blends blackberries, kiwi, and avocado, with probiotic yogurt, milk and ground flax seeds. Nourishing, relieving, and ready in 10 minutes!
Not only is this a high fibre smoothie for constipation, but it also takes advantage of specific types of natural sugars and probiotics that have been shown to keep you regular! Let’s review why each ingredient is SO good for laxative purposes.
Do blackberries make you poop?
Blackberries are a source of sorbitol. Yes – that IS a FODMAP, a type of FODMAP that pulls water into the bowels. This is excellent to soften your stool. At the same time, both the insoluble and soluble fibre help to reduce transit time – or the length of time it takes for things to move through your bowels.
Although this isn’t a Low FODMAP smoothie recipe, we do give some tips to make it more IBS friendly in the recipe card below!
Kiwi for Constipation
Did you know – 2 kiwifruit a day is helpful in reducing constipation? In fact, in a recent study, patients had less side effects of bloating and discomfort from kiwi in comparison with prunes and psyllium to relieve constipation. Why is kiwi so effective? One proposed reason is that it contains an enzyme called ‘actinide’ that helps to stimulate gut motility, or movement making these little fruits the perfect addition to this smoothie.
Certain types of yogurt, in particular, ones that contain ‘B.L. regularis‘ have been shown in some studies to help reduce transit time. Consuming two 100 gram containers can help to improve digestive comfort and speed up your bowels. The primary brand that contains this strain is Activia.
Avocado for Constipation
Avocado is a source of sorbitol, like blackberries. In addition, avocado is packed with both insoluble and soluble fibre, good for stool bulking and softening. The avocado in the smoothie also adds a nice, velvety texture.
Ground flax is a Low FODMAP source of fibre that can also help to improve transit time! Fibre is almost always helpful for constipation and many people struggle to consume enough. Flax is an excellent way to add more. Plus, it gives the smoothie a boost of omega-3’s!
Is this smoothie suitable for kids?
The current portions of this recipe are designed to help adults with constipation. However, the ingredients in this smoothie would be suitable for children as well. For a toddler constipation smoothie, start with only a small serving – about 1/4 of the recipe. For children, we suggest splitting the recipe in half. Most teens should be fine to consume the full portion if desired.
10-Minute Bye Bye Constipation Smoothie Recipe
- 3/4 cup frozen blackberries
- 1 kiwi
- 1/2 small avocado
- 3/4 cup vanilla probiotic yogurt (Activia)
- 1/2 cup milk or milk alternate
- 2 tsp ground flaxseed
- In a blender, combine all ingredients
- Blend until smooth
This recipe is NOT Low FODMAP, however it doesn’t mean that those with IBS shouldn’t drink it. Rather, it can be useful to relieve constipation if that is your predominant symptom, especially in the third phase of the Low FODMAP diet, when you know your triggers.
To ‘Low FODMAP-ify’ this smoothie
- Substitute the blackberries for an extra kiwi and 1/2 a cup of raspberries
- Reduce avocado to 1/4 of an avocado instead of 1/2
- Choose a lactose free yogurt
- Choose a lactose free milk or Low FODMAP milk alternative like almond milk