Doctor-Approved Smoothie for Constipation Relief (Works Fast!)

The Ultimate Constipation Smoothie Recipe

This is one of the best smoothie recipes around for overall digestive health. Not only will it help with constipation and bloating. It will also give you those regular bowel movements your digestive tract will love.

@emma.relief POV: you've tried everything and you're desperate 🚽💩 This smoothie changed my mornings. Prunes + kiwi + fiber = gut magic. But when I added Emma Relief? Total game changer. 🥤 Smoothie = gets things moving 🌿 Emma = supports your gut long-term #guthealthmatters #constipationrelief #guthealing #bloatingrelief #smoothierecipe ♬ original sound - Emma Relief

Main ingredients

• 5 to 6 prunes (must be pitted)

• 1 ripe banana

• 1 kiwi, peeled

• 1 cup spinach or kale

• 1 cup kefir or Greek yogurt (or coconut kefir for dairy-free)

• 1 tablespoon chia seeds, hemp seeds or flax seeds

• ½ teaspoon fresh grated ginger

• 1 cup water or almond milk

• Ice as needed (or just chop up the banana and freeze it before hand)

Directions

1. Add all ingredients to a blender.

2. Blend until smooth.

3. Serve immediately and drink it within 20 minutes for maximum benefit.

Nutrition (approximate)

• 🔥 Calories: 513

• 🌾 Fiber: 15.5 g

• 💪 Protein: 15.2 g

• 🧂 Magnesium: ~20% DV

• 🧈 Saturated fat: 4.1 g

• 🫒 Monounsaturated fat: 2.1 g

• 🥜 Polyunsaturated fat: 3.6 g

A note on nutrition calories: These are just a guide. Depending on what ingredients you use, the calories can change. So make sure you track everything.

How to Get the Best Results from This Smoothie

• Drink it first thing in the morning to jumpstart your digestion.Make it a daily habit for at least a week to retrain your gut.
  
• Combine with light movement such as a 10-minute walk to get your gut moving.

Don't Like An Ingredient? Try These Constipation-Busting Swaps

• High Fiber Boost: Add 1 tsp psyllium husk or extra chia for more stool-softening bulk. Always drink extra water.
  

• Low Sugar Swap: Use half an avocado instead of banana, plus a touch of stevia for sweetness.
  

• Kid-Friendly: Add berries for color and flavor, skip ginger if they’re sensitive.
  

• Nondairy milk: Swap Greek yogurt for coconut kefir or almond yogurt.
  

• Tropical Refresh: Replace spinach with pineapple, papaya or mango for natural digestive enzymes.
  

• Overnight Prep: Let chia seeds thicken in the fridge overnight for a pudding-like grab-and-go option.

Why This Smoothie Alone May Not Be Enough For Constipation

If you deal with constipation once in a while, this smoothie may be all you need. But, if you've been struggling for weeks or even months. Then there's most likely a deeper issue.

Research shows methane-producing microbes called archaea slow digestion by as much as 59%. They release gas and toxins that paralyze motility, cause bloating, and damage your gut lining. Pretty scary right?

This is why so many people feel like fiber, laxatives, or probiotics give only temporary relief. These solutions never remove the root cause.

Pair Your Smoothie with Emma For a Super Boost! 🌿

Emma was designed to do what smoothies and single-ingredient supplements cannot. It works on three levels:

1. 🦠 Eliminates harmful gut invaders like archaea that block your pooping speed. (13)

2. 🛡 Repairs your gut lining so toxins do not leak into your bloodstream.(14)

3. 🚰 Restores smooth motility with natural plant compounds so poops slide out effortlessly. (15)

Think of it like this: the smoothie gives you short-term relief, while Emma provides the deeper reset your gut NEEDS. Together, they create the perfect one-two punch for both fast and lasting results.

👉 Get Emma here (it WORKS!)

Frequently Asked Questions

How fast does the smoothie work?

Some people relieve constipation and bloating within hours. For others it may take a day or two of consistent use.

Is it safe to drink this smoothie every day?

Yes, absolutely. All ingredients are natural and safe for daily use. Just be mindful of portion sizes when making smoothies if you are sensitive to fiber and don't forget to watch the calories.

Can I use frozen fruit?

Absolutely. Frozen bananas, kiwi, and spinach and even mango work just as well and can make the smoothie creamier.

What if the smoothie didn't work?

That is where Emma comes in. The smoothie hydrates and softens stool, but Emma clears the gut invaders and restores motility for long-term freedom.

Can you add fresh orange juice or apple juice?

Yes, but in moderation just for extra natural sweetness. Fresh juices add natural sorbitol and fluid, which can help with constipation.

The downside is that juice is high in sugar and low in fiber once the pulp is removed. If you want the benefits, add a small splash for flavor and keep the bulk of your smoothie made from whole fruits and leafy greens so you don’t miss out on fiber.

Can I add coconut oil or milk? I’ve heard it’s good for the gut.

Coconut oil contains medium-chain triglycerides (MCTs), which may speed up digestion for some people and help soften stool.

Just keep the serving small (about 1 teaspoon to start) since too much can cause loose stools. Coconut milk can be a great dairy-free base, but choose the unsweetened kind. It makes the smoothie creamy, adds healthy fats, and for many people it’s gentler on the gut than dairy.

What kind of smoothie helps with constipation?

A good constipation smoothie needs three things: fiber, fluids, and gut-friendly compounds. The recipe card above combines all of these for maximum relief and will help ease constipation quickly.

What is the best thing to drink when you are constipated?

Water is always the first choice since hydration is essential for softening your poop. After that, prune juice is one of the most studied natural drinks for constipation because it contains sorbitol. Smoothies that blend whole fruits, seeds, and leafy greens are even better because they give you both hydration and fiber.

Do smoothies increase bowel movements?

Yes, when they’re made with the right probiotic rich ingredients. Smoothies rich in soluble fiber (like chia, flax, and bananas), natural laxatives (like prunes and kiwi), and fluids can help increase pooping frequency. They’re also gentler on the gut compared to harsh laxatives or fiber powders.

Extra Tips To Beating Constipation and Bloating Naturally

• 💧 Drink plenty of water: At least eight glasses a day to soften your poop and gives your body an added boost.

• 🚶 Move your body: Walking, yoga, or even light stretching keeps things flowing.

• 🌾 Eat a variety of fibers: Soluble and insoluble both matter.

• 🪑 Fix your toilet posture: Use a footstool to mimic a squat position for easier pooping.

• 🧘 Manage stress: Stress hormones directly slow digestion. Try breathing exercises or meditation.

• 📆 Build consistency: Train your body by sitting on the toilet at the same time each morning.

You've Got Your Smoothie, Now You Need That Extra Boost

A daily smoothie for constipation is one of the easiest, tastiest ways to improve bowel regularity and combat constipation for good. The right blend of natural ingredients can get your digestion back on track quickly and give you a more balanced diet.

But if getting backed up is a recurring problem, you need more than just fiber and hydration. That is why pairing your smoothie with Emma is so powerful. The smoothie provides immediate help, while Emma goes deeper to remove harmful microbes, repair your gut health, and restore smooth motility.

Try this smoothie recipe tomorrow morning, and consider adding Emma to your routine for complete digestive freedom.

Your gut will thank you.