Struggling with constipation is frustrating – luckily our dietitian Ashley used her knowledge of food and fibre to develop this incredibly delicious blackberry kiwi smoothie to get you moving in the right direction!
As someone that struggles with constipation, I personally couldn’t wait to try it. Let’s review why each ingredient is SO good for laxation purposes:
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.
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.
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.
Certain types of yogurt, in particular, ones that contain ‘B.L. regularis‘ has been shown in some studies to help reduce transit time. 2 – 100g tubs can help to improve digestive comfort and speed up your bowels. Brands that have this strain are Activia.
Ground flax is a Low FODMAP source of fibre that can also help to improve transit time – and gives the smoothie a boost of omega-3’s!
Bye Bye Constipation Smoothie
- 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 meant 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
- sub blackberries for an extra kiwi and 1/2 a cup of raspberries
- reduce avocado to 1/4
- Choose a lactose free yogurt
- Choose a lactose free milk or Low FODMAP milk alternate like almond milk