Dealing with a bout of constipation is never fun, but thankfully, there are solutions to this problem that can be easily found in your kitchen. There are plenty of constipation-relieving ingredients you can incorporate into your diet in the form of a meal or snack you already know and love — that’s right, we’re talking about a smoothie.
Smoothies are a great way to deal with constipation because you can easily fill them up with fiber, a nutrient that can aid in digestion. “Different foods contain different types of fiber, with the main two being soluble and insoluble fiber,” dietitan Rebekah Shulman, RDN, explains. “Soluble fiber forms a gel in the gut and helps feed our good bacteria, while insoluble fiber adds bulk to the stool and draws water into the gut, aiding in regular bowel movements.”
To help relieve constipation, Shulman recommends adding fiber-rich fruits, vegetables, whole grains, legumes, nuts, and seeds into a smoothie. If you need an extra boost, a few tablespoons of prunes or ground flaxseed can also help. In addition to this, Shulman suggests incorporating foods rich in probiotics such as yogurt, kefir, and kombucha into your smoothie for maximum constipation relief.
Not sure how to incorporate those ingredients? These six smoothies for constipation feature a handful of Shulman’s recommended high-fiber fruits and probiotic-rich ingredients to help you get your bowel movements back on track.
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