Finding Relief from Constipation with Green Smoothies - dummies

Finding Relief from Constipation with Green Smoothies

By Jennifer Thompson

Having a fiber-rich green smoothie is the best way to keep nature calling regularly. Specific foods that help relieve constipation include papayas, pineapples, persimmons, dates, bananas, pears, prunes, figs, peaches, nectarines, apricots, flaxseeds, and chia seeds.

Papaya and Pineapple Remedy

Preparation time: 4–5 minutes

Blending time: 2 minutes

Yield: 2 servings

1-1/2 cups pineapple chunks

1-1/2 cups chopped papaya, seeded and peeled

1 tablespoon fresh lime juice

2 tablespoons ground flaxseed

1 tablespoon coconut oil

1-1/2 cups water

1 cup parsley, loosely packed

1 cup bok choy leaves, loosely packed

  1. Combine the pineapple, papaya, lime juice, flaxseed, coconut oil, and water in the blender and secure the lid.

  2. Starting at low speed and gradually increasing toward high, blend the ingredients for 1 minute or until the mixture contains no visible pieces of fruit.

  3. Add the parsley and bok choy and blend again at medium speed for 30 seconds, gradually increasing the speed to high. Blend on high speed for another 15 to 30 seconds or until the entire mixture is smooth.

  4. Pour the smoothie into 2 glasses and enjoy!

Per serving: Calories 256 (From Fat 90); Fat 10g (Saturated 6g); Cholesterol 0mg; Sodium 69mg; Carbohydrate 42g (Dietary Fiber 7g); Protein 3g.

Add half a ripe banana for a smoother and creamier texture.

Try fresh mango instead of papaya.

Persimmon Power

Preparation time: 3–4 minutes

Blending time: 2 minutes

Yield: 2 servings

2 ripe persimmons

1 ripe banana, peeled

1 orange, peeled and seeded

1/2 -inch piece fresh ginger (peeled)

1-1/2 cups water

4 large kale leaves

  1. Cut the persimmons and remove the stems and any large seeds, keeping the skin intact. Cut the flesh into quarters.

  2. Combine all the ingredients except the kale in the blender and secure the lid.

  3. Starting at low speed and gradually increasing toward high, blend the ingredients for 30 to 45 seconds or until the mixture contains no visible pieces of fruit.

  4. Remove and discard the stems of the kale. Add the kale and blend again at medium speed for 30 seconds, gradually increasing the speed to high. Blend on high speed for another 15 to 30 seconds or until the entire mixture is smooth.

  5. Pour the smoothie into two glasses and enjoy!

Per serving: Calories 156 (From Fat 9); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 24mg; Carbohydrate 37g (Dietary Fiber 4g); Protein 4g.

Not all persimmons have large seeds, but some varieties do. If you don’t see any large black seeds when you cut open the fruit, you don’t need to remove anything except the stem.

Sprinkle the smoothie with a dash of ground cinnamon before serving for an added sweet flavor.

Replace the ginger with 1/2 teaspoon of ground turmeric.

Date with Nectarine and Strawberry

Preparation time: 25 minutes

Blending time: 2 minutes

Yield: 2 servings

2 tablespoons chia seeds

4 ripe nectarines

1-1/2 cups halved strawberries, stems and leaves removed

1 Medjool date, pitted

1 tablespoon coconut oil

1 tablespoon raw cacao powder

1-1/2 cups water

2 large collard green leaves

  1. Place the chia seeds in a bowl with 1/4 cup of room temperature water. Place in the fridge to soak for at least 20 minutes or overnight.

  2. Cut the nectarines and remove the stones, keeping the skin intact. Cut the flesh into quarters.

  3. Add all the ingredients except the collard greens to the blender and secure the lid.

  4. Starting at low speed and gradually increasing toward high, blend the ingredients for 1 minute or until the mixture contains no visible pieces of fruit.

  5. Add the collard greens and blend again at medium speed for 45 seconds, gradually increasing the speed to high. Blend on high speed for another 15 to 30 seconds or until the entire mixture is smooth.

  6. Pour the smoothie into two glasses and enjoy!

Per serving: Calories 391 (From Fat 117); Fat 13g (Saturated 7g); Cholesterol 0mg; Sodium 11mg; Carbohydrate 64g (Dietary Fiber 16g); Protein 9g.

If you can’t find fresh nectarines, use fresh peaches instead. You can also use 4 tablespoons of ground flaxseed if you don’t have chia seeds.

Replace the water and coconut oil with 1-1/2 cups of coconut water.