How to Relieve Constipation: Prune Smoothie Recipes To Keep-Things-Moving

by Joanna | All Recipes, Health, Smoothie Recipes

As long as I keep drinking green smoothies regularly, I never suffer from constipation. The only times I do get constipated is when I travel and am unable to consume my usual diet rich in green smoothies and other whole foods.

Consuming lots of fresh, raw fruits, vegetables, and greens, definitely helps to “keep things moving” in this department. These foods provide such abundance of fiber and liquids that they virtually swipe your intestines like a broom, and are the best remedy for constipation relief.

Green smoothies act like a broom, cleaning up your many, many feet of intestinal tract, and helping elimination of all the unnecessary stuff and garbage from your body.

However, if you are just beginning to drink green smoothies (or switching to a more natural-fiber-rich diet), you may feel surprisingly bloated and constipated initially. This will come as an unpleasant surprise, especially, if one of your motives has been better digestion and better elimination.

You may be asking yourself: “Why am I constipated after drinking green smoothies?”

Constipation can be a surprising side effect of increasing the amount of fiber in the diet for some people. Usually, this is a result of a sudden increase of fiber coupled with dehydration.

Let’s say that you’ve been eating a diet rich in animal protein (no fiber) and white flour breads and pastas (very little fiber), which is common for many people eating a Standard American Diet (SAD). Then you suddenly flood your body with green smoothies and whole foods and your fiber intake jumps to 2 or 3 times (or more). All of that soluble fiber in fruits and vegetables is now absorbing moisture in your intestines and slowly trudging through your bowels. This will cause problems especially if you have not increased your water intake.

Many people give up at this point, assuming that this type of diet is not for them. They will be blaming raw fruits and vegetables for their problem, and vow to avoid them at all cost.

BIG MISTAKE!

Fact is your body needs time to adjust to the new healthier regimen, and if you are experiencing difficulties, you’ll just need to slow down a bit and give your body some time get used to the new diet.

If you are not used to eating loads of fresh fruits and vegetables, then increase your water consumption and make sure you increase your fiber intake GRADUALLY over a week or two.

Avoid taking fiber supplements if you are getting adequate fiber in the diet through green smoothies and fresh fruits and vegetables. Reduce your consumption of dried or powdered foods (even the super-foods).

If you are still feeling a bit “backed-up” and bloated, try out one of the prune smoothie recipes below as a natural and nutritious way to get things moving. It’s great for digestion and boosting energy. This smoothie is full of beta-carotene, folate, vitamins B1, B3, and B6.

Do prunes really work as a laxative?

There are many old wives’ tales out there regarding our health, however, in this case, your grandma was right.

Prunes are especially high in fiber and contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation. Sorbitol is a mild colonic stimulant that helps reduce transit time of stool and thus decrease the risk of constipation.  That is why prunes are often recommended for fast constipation relief.

Fresh plums are filled with minerals and also have a mild laxative effect. They can relieve gas and have a cleansing effect on your intestines.

However, prunes are generally considered more effective than plums for constipation relief.

How To Use Prunes In A Green Smoothie

The prune smoothie recipe requires a bit of advance preparation to plump up the prunes by putting them in a cup of hot water for about ten to twenty minutes but the results are well worth it.

“Keeping things Moving” Prune Smoothie

• 9 prunes, pitted and soaked
• 1 pear
• 1 cup water or organic apple juice
• 1/2 tsp vanilla essence

Apple Prune Smoothie

• 6 prunes, pitted and pre-soaked until plump
• 1 1/2 cup apple juice
• 2 stalks of celery
• one handful of organic spinach
• 1/4 tsp cinnamon
• pinch of nutmeg

PRUNE POWER Smoothie With Yogurt

• Pitted prunes, 6 pieces
• Apple juice, 1 cup
• Crushed ice, 1 cup
• Non-dairy vanilla yogurt (such as soy), 1 cup
• Cinnamon powder, 1/4 teaspoon
• Grated nutmeg, 1 pinch

First, submerge the prunes in warm water for 15 minutes. Then drain the prunes. Let it cool down. Blend in the prunes, apple juice, ice and yogurt. Add cinnamon and nutmeg to taste.

Blend to desired consistency. Serve and enjoy!

If you drink green smoothies every day, your elimination will become effortless, almost odorless and quick – you will not be able to catch up on your reading while sitting on the toilet, because you’ll be done by the end of the first paragraph ;-).

Note: If constipation continues to be a problem, or if it is a common problem for you no matter what diet you are on, then consult a qualified health practitioner who can help rule out any health issues.

For all my blending recipes I use Vitamix. If you don’t already own a VitaMix, I strongly encourage you to check out what this machine is capable of! For more information about VitaMix you can go directly to the VitaMix website. You may also want to read my post about the Best Blender.

I LOVE my VitaMix and highly recommend investing in one if you are ready to make serious changes to your diet. I have had mine for almost 5 years and use it daily!

If you decide to purchase Vitamix – be sure to use Promotional Code 06-004554 to get free shipping.

Questions? Comments? Suggestions?

If you have a favorite recipe, why not submit it here in the comment section of this smoothie recipes blog for others to enjoy too!

I also welcome any comments, questions and suggestions. Thanks!