Constipation is the most common gastrointestinal complaint, resulting in 2.5 million doctor visits annually. About 4 million people in the United States report frequent constipation. (source) I haven’t talked to 4 million people about constipation, but I’d wager that roughly 80% of the people with whom I work struggle with constipation.
You’re constipated if you’re not pooping regularly (you should be going daily), or if your stool is hard and dry and/or hard to pass. Constipation is caused by sluggish motility, and hard, dry stool is caused by the colon absorbing too much water (dehydration is a big cause here).
What Causes Constipation?
Common causes of constipation include the following:
- certain medications
- lack of exercise
- hypothyroidism
- low fiber, high processed food diet
- dehydration
- IBS
- dysbiosis
- IMO or SIBO
- abuse of laxatives
- poor bile flowÂ
Read my detailed article about constipation here.
You need to be pooping every day. Pooping is a main way your body gets rid of toxins, waste, and even unneeded cholesterol and hormones. If you’re not pooping, stool sits in your large intestine (colon) and all these compounds bound up for excretion are reabsorbed. That means not pooping can cause hormonal issues (like estrogen dominance), adversely affect gut health (risk factor for diverticulosis), and even affect cholesterol levels. Constipation also causes bloating, discomfort, and increases bad bacteria overgrowth in the gut.
Because I encounter motility issues so frequently in my practice, I decided to develop a smoothie to promote regularity. Smoothies are such a great and easy way to get a fiber and protein-filled breakfast in minutes. I recommend this bone broth protein or this detox-promoting protein. Liver congestion also contributes to constipation, so that’s why I’ve recommended the detox blend here.
This fiber-rich (yet gentle) constipation smoothie with kiwi, flax, MCT oil, and probiotics supports gut motility, stool softness, and daily bowel movements for improved digestive health.
If you struggle with constipation, this smoothie recipe is for you. It contains several different soothing ingredients that promote regularity and motility to help your bathroom experience go more smoothly. Add this smoothie for constipation to your regular breakfast routine.
Smoothie for Constipation (can be made low FODMAP)
I’m always doling out tips and tricks to help my clients’ bathroom experiences go more smoothly. Read this post to learn how to ‘train’ your bowels and create a poop routine.
I found myself constantly recommending this smoothie recipe that I developed to increase motility and regularity for my clients. It works so well! Also make sure to stay very well hydrated throughout the day.
Here’s what you need for the smoothie:
🚽1-2 kiwis. Kiwis are proven to help chronic constipation as effectively as taking psyllium husk. (source). You could also use banana, which is also good for constipation, but ripe bananas are not low FODMAP (green tipped/mostly unripe bananas are).
🚽1/2 cup frozen berries. I use wild blueberries typically. Use strawberry & blueberry for low FODMAP option.
🚽1 tbsp ground flax, excellent for regularity, as it’s a good source of soluble fiber which dissolves in water, making stools softer and easier to pass. Note that you may need to work up to the full tablespoon slowly.
🚽1 tbsp MCT oil. A natural laxative and great for brain health! You can find MCT online or at a natural foods store.
🚽1/4 c Greek or coconut plant-based probiotic yogurt. Greek yogurt is a great protein boost. I like Siggi’s plant based yogurt, or CocoJune is great too if you’re avoiding dairy.
🚽 handful spinach or greens
🚽add a little coconut milk or water until you reach desired thickness. Use almond milk for low FODMAP option.
🚽 collagen or protein you like. I use this Designs for Health Paleocleanse Plus for its detox support benefits. A congested liver is a big cause of constipation. You can also use this collagen protein. I often use both.
These ingredients provide beneficial fibers and prebiotics for the gut and also encourage motility. You can also add grated ginger which is a great prokinetic (helps you poop).
Smoothie for Constipation Relief
Ingredients
Equipment
Method
- Add everything to a blender and blend.
- Add more liquid if you want a thinner smoothie.
- Enjoy!
Tried this recipe?
Let us know how it was!Frequently Asked Questions
Why does this smoothie help with constipation?
This smoothie supports bowel motility by combining soluble fiber, hydration, and healthy fats. Ingredients like kiwi, flaxseed, and MCT oil improve colon transit time and soften stool naturally, promoting regular elimination without stimulant laxatives. Studies show that 2 kiwis greatly improves constipation.
How often should I drink this smoothie?
It can be used daily, especially in the morning, to support consistent bowel rhythms. Regular intake helps train the gastrocolic reflex, encouraging predictable elimination patterns and reducing chronic constipation over time.
Can this smoothie work for IBS or sensitive digestion?
Yes, it can be adapted using low FODMAP fruits like kiwi and berries with almond milk. Adjusting portion size and ingredients helps support motility without aggravating sensitive digestion.
Why is daily bowel movement important?
Regular elimination removes metabolic waste, excess hormones, and bile acids. Prolonged stool retention may increase reabsorption, affecting gut microbiota balance, hormone balance, and even cholesterol. Daily bowel movements support digestive and metabolic health.
What role does hydration play in constipation relief?
Adequate hydration prevents excessive water reabsorption in the colon. When fluid intake is low, stool becomes dry and difficult to pass. Combining water with fiber-rich foods improves stool consistency and supports smoother bowel movements.
Can this smoothie be made low FODMAP?
Yes. Using kiwi, strawberries, blueberries, almond milk, and controlled flax portions keeps fermentable carbohydrates low. These adjustments help support stool movement while minimizing bloating in individuals sensitive to FODMAPs.
How quickly can results be expected?
Some individuals notice improved bowel movements within 24–48 hours, while others require several days of consistent use. Results depend on hydration, diet quality, and activity level. Sustained habits promote long-term regularity.
Welcome to my site! I am a holistic nutrition consultant based in California, though I work with clients all over the world. I love houseplants, dogs, snow sports, and music that doesn't suck.
