Constipation Relief Smoothie

I just came back from a 9 day trip to Japan, which was amazing, but of course, as naturally happens when we are out of our routines and halfway across the globe, I struggled to stay regular, meaning I was very constipated. I also forgot to take my travel packets of acacia fiber and flaxseeds which always help, and even though I did take my magnesium (Natural Calm) and some Cleanse More capsules, it wasn’t enough!

Now that I’m back home and back to my routine, my body is slowly getting back to its norm, my digestions is picking up again, but I’m giving my body some extra fiber to help it release any stored waste (basically I need to poop a little extra to compensate for the days of no poop!).

So for the past 3 days I’ve been having a “Constipation Relief Smoothie” which works wonders! It was inspired by a recipe from Parsley Health (a NYC-based practice where I have an amazing holistic doctor and health coach). I adapted it to my liking, adding some vanilla protein, zucchini, and cutting back on fruit, and I’ve created the perfect smoothie for those days when we’re a little “backed up”.

It’s packed with different types of fiber, but also serves a complete metabolism-boosting and glucose-regulating smoothie with plenty of healthy fats and protein.

Also, this smoothie has acacia fiber and beetroot powder – two supplements that I discovered in my first 2 months of pregnancy when I had a little bit of constipation. I’ve taken magnesium now for many years to help me stay regular, and I already eat tons of fiber from vegetables/leafy greens/nuts/seeds/grains, but I needed something else. My coach at Parsley recommended I try beet powder, and I had also read a lot about acacia as a prebiotic fiber that helps (additional to flaxseeds or chia seeds), so I started incorporating those two and they helped a ton! Now I have acacia fiber daily, and I’ll add the beet powder to my smoothies (or even make a “pink latte”) about 1/week.

Here’s my delicious green smoothie recipe for a digestion-promoting smoothie for those days when you’re a bit backed up and need some extra help going to the bathroom!:

Constipation Relief Smoothie

  • 1 scoop vanilla protein *

  • 1 to 2 cups spinach (fresh or frozen)

  • A few slices of zucchini (fresh or frozen)

  • ½ pear, chopped

  • 1 prune

  • 1 tsp of acacia fiber

  • 1 tsp beet root powder

  • 2 tbsp nut butter of choice (almond, cashew, peanut, or mixed) *I like to include just 1 tbsp of nut butter in mix, and use the other tbsp for topping

  • 1 tsp ground cinnamon + ½ tsp ginger (I like to use fresh peeled ginger)

  •  2 tbsp soaked chia seeds (or chia pudding)

  • 1 Tbsp ground flax

  • water, coconut and/or almond milk – to your liking. **

  • optional toppings: 1 tbsp nut butter (only include 1 tbsp in the mix if you save 1 for topping), chia seeds or chia pudding, goji betties OR sliced pear OR ½ prune chopped

Instructions: Blend all ingredients until creamy and smooth. Option to save some of the ingredients to use as toppings if you want your smoothie served as a smoothie bowl (like mine!)

Notes:

*Protein powders: I suggest a high quality vegan protein (soy-free, dairy-free, and with no artificial flavors such as SunWarrior blend, Raw Organic Garden of Life, AmazingGrass organic protein+superfoods, Aloha - for a great stevia-free version, Truvani for simple, pure ingredients - though it’s a bit sweet, or BeWell by Kelly is a great low-glycemic beef protein option).

**Liquid: If you like it thick to enjoy as a smoothie bowl like me, about ½ cup liquid is usually enough. If you want a more liquid drinkable smoothie, you’ll need about 1 to 1.5 cups.

Also, just remove the prune and this smoothie is 100% detox friendly (perfect for my upcoming 10 day detox!)

ADDITIONAL TIPS FOR EVEN BETTER DIGESTION:

  • Have the smoothie room temperature or not too cold (so maybe if you use frozen spinach, use fresh zucchini, so there aren’t too many frozen ingredients)

  • Have the smoothie for breakfast on an empty stomach

  • Have a 1-2 tsp apple cider vinegar in water on empty stomach about 15-30 minutes before the smoothie (and or take digestive bitters, or a digestive enzyme)

  • Take a few deep breaths before your smoothie and have it sitting down, eating slowly, even pretend to “chew” your smoothie even if its liquid

  • Do some movement/exercise either before or after your smoothie (it can be right before, or maybe an hour or 2 hours after)


Sending you lots of love, health, and constipation relief!