A lot of people in the United States have trouble with constipation. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) says that about sixteen percent of adults have constipation that doesn’t go away.
Being in this strange position can make you gassy, hurt your stomach, and make it hard to go to the bathroom. Take over-the-counter laxatives to feel better quickly, but they might not solve the real issue, and if you use them for a long time, they might not work as well as they should.
Luckily, drinking smoothies every day can help your digestion and make it easier to go to the bathroom. This smoothie plan for a week is meant to help you get more fiber, stay hydrated, and take care of your gut health so you can have better bowel movements.
Day 1: Fiber-Packed Green Smoothie
Get your week off to a great start with a mix of fiber and important nutrients. This delicious green smoothie has chia seeds, spinach, avocado, and pear in it. It gives you a healthy and tasty boost to get things going.
Ingredients:
- 1 cup fresh spinach
- 1/2 avocado
- 1 pear, cored and chopped
- 1 tablespoon chia seeds
- 1 cup unsweetened almond milk
- 1/2 cup water
- 1 tablespoon honey (optional)
Instructions:
- Add all ingredients to a blender and blend until smooth.
- Enjoy chilled or at room temperature.
Tip: Spinach and avocado are great sources of fiber. Chia seeds add extra soluble and insoluble fiber to protect your body from harm.
Day 2: Probiotic-Rich Berry Smoothie
There are good bacteria called probiotics that can help your body digest food and keep your bowel movements regular. Yak and kefir, which are high in probiotics, are in this berry smoothie. The berries and chia seeds are also high in fiber.
Ingredients:
- 1 cup mixed berries (e.g., blueberries, raspberries, strawberries)
- 1/2 cup plain Greek yogurt
- 1/2 cup kefir
- 1 tablespoon chia seeds
- 1/2 cup unsweetened almond milk
- 1 tablespoon honey (optional)
Instructions:
- Add all ingredients to a blender and blend until smooth.
- Enjoy chilled or at room temperature.
Tip: Taking probiotics can help keep the bacteria in your gut in check, which is very important for healthy digestion and regular bowel movements.
Day 3: Hydrating Pineapple-Ginger Smoothie
If you’re tired, make sure to drink a lot of water to avoid getting dehydrated and having trouble going to the bathroom. If you want to stay hydrated, this tasty pineapple-ginger smoothie is a great choice. Ginger can also help with digestion and constipation.
Ingredients:
- 1 cup fresh pineapple chunks
- 1-inch piece fresh ginger, peeled and grated
- 1/2 cup unsweetened coconut water
- 1/2 cup water
- 1 tablespoon honey (optional)
Instructions:
- Add all ingredients to a blender and blend until smooth.
- Enjoy chilled or at room temperature.
Tip: Bromelain is an enzyme found in pineapple that can help break down proteins and digest food. Ginger, on the other hand, can soothe the digestive system because it reduces inflammation.
Day 4: Flaxseed-Banana Smoothie
For healthy digestion, flax seeds are great because they have both soluble and insoluble fiber. Flax seeds, bananas, almond butter, and cinnamon are mixed together in this smoothie to make a very creamy and tasty treat that will fill you up.
Ingredients:
- 1 ripe banana
- 2 tablespoons ground flaxseed
- 1 tablespoon almond butter
- 1/2 teaspoon ground cinnamon
- 1 cup unsweetened almond milk
- 1/2 cup water
Instructions:
- Add all ingredients to a blender and blend until smooth.
- Enjoy chilled or at room temperature.
Tip: For those who want to avoid constipation, flaxseed is a great source of fiber.
Day 5: Beet-Carrot Smoothie
There is a lot of fiber in beets and carrots, and they also have trace elements that can help your digestion. These healthy vegetables are mixed with ginger and orange in this tasty smoothie to make it taste great and be good for you.
Ingredients:
- 1/2 cup cooked beets, peeled and chopped
- 1/2 cup carrots, peeled and chopped
- 1/2-inch piece fresh ginger, peeled and grated
- 1 orange, peeled and segmented
- 1 cup unsweetened almond milk
- 1/2 cup water
Instructions:
- Add all ingredients to a blender and blend until smooth.
- Enjoy chilled or at room temperature.
Tip: If you want to stay regular, beets and carrots are great sources of fiber. Ginger can also help soothe your stomach.
Day 6: Kiwi-Chia Smoothie
People don’t always pay enough attention to the fact that kiwi is a very healthy fruit. Some people add it to smoothies, though, which can be a great way to get extra nutrients. Kiwi, chia seeds, spinach, and almond milk are all mixed together in this smoothie recipe to make a tasty and healthy meal.
Ingredients:
- 2 kiwi fruits, peeled and chopped
- 2 tablespoons chia seeds
- 1 cup fresh spinach
- 1 cup unsweetened almond milk
- 1/2 cup water
- 1 tablespoon honey (optional)
Instructions:
- Add all ingredients to a blender and blend until smooth.
- Enjoy chilled or at room temperature.
Tip: The fiber, vitamin C, and actinidin in kiwi are very high, and they help your body digest food. Also, don’t forget about chia seeds; they have both soluble and insoluble fiber that will help you stay regular.
Day 7: Mango-Coconut Smoothie
Enjoy a cool mango-coconut smoothie to end the week with a touch of the tropics. The coconut water and mangoes will keep you hydrated and full of electrolytes. The fiber in the mangoes will keep things moving along.
Ingredients:
- 1 cup fresh or frozen mango chunks
- 1/2 cup unsweetened coconut water
- 1/2 cup unsweetened almond milk
- 1 tablespoon ground flaxseed
- 1 tablespoon honey (optional)
Instructions:
- Add all ingredients to a blender and blend until smooth.
- Enjoy chilled or at room temperature.
Tip: Mango is full of fiber, vitamins, and antioxidants, and coconut water has electrolytes that help your body digest food.
Expert Opinion and Tips
Jonathan A. Leighton, MD, FACG is the president of the American College of Gastroenterology and a gastroenterologist.
He says that people who are having trouble going to the bathroom may benefit from eating more fiber and water. Smoothies are a great way to get fiber and water in your diet. They are not only easy to use, but also tasty.
Here are some additional tips from experts:
- For better digestion, start your day with a tasty smoothie that is high in fiber.
- To keep from getting gassy and bloated, slowly add more fiber to your food.
- When you drink smoothies, don’t forget to drink a lot of water to stay hydrated all day.
- To keep your gut healthy, eat some foods that are high in probiotics, like yogurt, kefir, or fermented vegetables.
- Working out regularly can help you go to the bathroom. Also, learn how to relax and deal with stress because it can make constipation worse.
With this 7-day smoothie plan and some expert advice, you can make things run more smoothly and improve your digestive health in a tasty, natural way.
Frequently Ask Questions
Can I substitute the recommended fruits and vegetables with different ones?
Yes, you can swap out the suggested fruits and vegetables for any other fruits and vegetables that you like or that are good for you. To stay healthy, make sure they have a lot of fiber and water.
How long should I follow the 7-day smoothie plan before my bowel motions improve?
Getting better may take a different amount of time for each person. There are people who may feel better in a few days, people who may need to follow the plan for a week or even longer. Just remember to stick to the plan, be patient, and be consistent.
Can I drink these smoothies even though I’m on prescription drugs?
Most of the time, it’s fine to drink these smoothies while on prescription drugs, but you should always talk to your doctor or pharmacist to make sure there aren’t any issues or drug interactions.
Should smoothies really be drunk at certain times of the day?
Smoothies are great for any time of the day, but most people like to have them for breakfast or as a mid-morning pick-me-up. Plus, they give you the fiber and water you need for a smooth day and help your digestion stay in check.
Can I add protein powder or something else healthy to my smoothie?
If you have trouble going to the bathroom, these smoothies can help because they contain fiber and water. You can also add protein powder or other supplements if you’d like. Be careful, though, because this could change the smoothie’s texture and make it less healthy.
Would it be okay for me to do the 7-Day Smoothie Plan even though I have stomach problems?
For people who already have IBD, Crohn’s, or ulcerative colitis, it’s best to talk to their doctor before becoming a smoothie fan. They can give you advice that is specific to your needs.
Is it OK to plan smoothies while pregnant or breastfeeding?
The ingredients in smoothies are usually safe for women who are pregnant or breastfeeding, but before making any big changes to your diet, you should always talk to your gynecologist or other health care provider. They can tell you what changes or safety measures you may need to take.
Can kids follow the 7-day smoothie plan to get relief from constipation?
Of course, kids can also take full advantage of the smoothie plan. Just make sure the portions and ingredients are adjusted to suit their age and nutritional needs. It’s always a good idea to talk to a pediatrician or registered dietitian for personalized advice.
What should I do if the smoothie plan makes me feel bloated or gassy?
If you start to feel gassy or bloated, it could be because you are eating more fiber than usual. You could try eating less or slowly adding more fiber to your diet to make it easier. Also, you should talk to a doctor or nurse if things don’t get better or get worse.
If I’m still having constipation after trying it once, can I do the 7-Day Smoothie Plan again?
Yes, if you’re still struggling with constipation after trying the smoothie plan once, feel free to try it again. But if this still doesn’t help, it may be a good idea to contact a healthcare provider to explore other options.
