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The Ultimate Green Smoothie for Constipation

breakfastdairy freedrinksgluten freegreen smoothiegutsmoothies

Can’t poop? Need to? This Ultimate Green Smoothie for Constipation is jam-packed with gut-healing ingredients like fibrous fats and leafy greens specifically designed to get things moving. Back in my editorial days, I wrote an article where I interviewed ten of the world’s best gastroenterologists about their favorite constipation-busting foods, and I was shocked at the two that came up over and over again: chia seeds and raspberries. 

In fact, every single one of the ingredients in this smoothie can be found on the Periodic Table of Microbiome Friendly Foods, which is why it also gets this very sciencey name: The All-fibrous Alpha-linolenic Acid Activator. It’s a mouthful. But a delicious one. I created this smoothie recipe as part of my partnership with Seed, because their Daily Synbiotic is another huge part of my happy gut arsenal. I first tried Seed’s products back in my editorial days (when I was interviewing all of those doctors about poop!), and am honestly SO impressed by the research and revolutionary science that goes into their process. If you’re interested in learning more of the science behind probiotics and prebiotics, read my fun little Q&A below.

green smoothie recipe for constipation

What ingredients are in this Green Smoothie for Constipation?

Chia seeds, pumpkin seeds, and raspberries are all high in Alpha linolenic acid or ALA, which research shows supports healthy inflammatory response. This benefits our heart health, brain health, and metabolism! If you’ve caught up with my most recent Healthier Together Podcast episode with Functional Immunologist Dr. Heather Moday, you’ll know why having a healthy inflammation response is SO important for our immune system AND the health of our microbiome. The ingredients in this green smoothie are also high in dietary fiber, which increases satiety, contributes to healthy poops, and balances intestinal pH.

You’ll need:

Spinach: I love using spinach as the source of green in smoothies because you can’t taste it at all. Feel free to use mixed greens if you have them on hand!

Chia seeds: adds a nutritional boost of fiber and protein.

Pumpkin seeds: to stabilize your blood sugar and reduces inflammation.

Avocado: you’ll love how creamy avocado makes every bite! (Yes, bite, because you’re chewing your smoothies!)

Banana: keeps this smoothie recipe perfectly sweet.

Raspberries: fresh raspberries are one of the top fibrous fruits.

Fine grain sea salt: a pinch of salt makes this taste AMAZING.

The result is a creamy, veggie-packed green smoothie that tastes just like dessert… with pooping powers.

Tips for the perfect green smoothie

Here are a few tips for making this green smoothie for constipation taste amazing and have maximum health benefits:

  1. Let the smoothie sit for about 5 minutes after blending, but before drinking. This way, the chia will hydrate and give you optimal health benefits.  
  2. Enjoy with nutritional boosters. Feel free to add in your favorite plant-based protein powder or take with a probiotic, like Seed. (USE CODE LIZMOODY FOR 15% OFF)
  3. Have fun with toppings. This would be delicious with some of my homemade granola on top!
  4. Chew your smoothie. Instead of slurping it down, chewing the smoothie will help you absorb ALL of those great nutrients!
  5. Use unfrozen produce. Cold smoothies actually are harder to digest, so use bananas and raspberries at room temperature.

What are probiotics and why do I need them?

The definition of probiotics is: live microorganisms which, when administered in adequate amounts, confer a health benefit on the host. What we call probiotics tend to be capsules that contain various strains of bacteria designed to supplement or add to your own microbiome. Which might make you ask…

What is my microbiome?

Your microbiome is all of the microbiota (or teeny tiny bacteria) that reside in various parts of your body. We hear a lot about our gut microbiomes, but you actually have a vaginal microbiome, a skin microbiome, an oral microbiome. The gut is definitely a hub though, so taking care of your gut microbiome can help with everything else. This is one of the reasons why, when people have great gut health, they often see an improvement in:

  • Acne
  • Yeast infections
  • Energy
  • Skin health
  • Dental health
  • Brain fog
  • Inflammation
  • Hormones
  • and more

Are probiotics enough for optimal gut health?

Probiotics are only part of the equation, which is one of the reasons I like Seed so much. They’re actually synbiotics, which means they contain both pro- and prebiotics. We haven’t talked about prebiotics much yet, but when I interviewed Dr. Rangan Chatterjee, one of the most influential gut health doctors in the UK, he said research shows that prebiotics are as important if not more so important than probiotics to great gut health.

The concept is simple: probiotics contain the actual microbes that will populate your gut, but prebiotics are the food that the microbes need to eat to thrive.

So, if you only have probiotics and no prebiotics, those microbiota are basically starving and won’t be able to actually help you, which is one of the biggest reasons people don’t see the effects they’re looking for when they take probiotics. This is one of the MANY reasons that I advocate for including so many colorful veggies in your diet (fibrous veggies are one of the best source of prebiotics in the natural world), and it’s why I created the Green Smoothie Society, so you can find all of my green smoothie recipes in one place.

probiotic smoothie recipe

How do I take care of my gut to stop constipation?

  1. Eat as many veggies as you can.
  2. Make sure you’re having both a large amount and a large diversity of veggies.
  3. Take a good quality synbiotic, like Seed. Use code LIZMOODY to get 15% OFF!

Beyond the mega-science that goes into each little capsule, I love that Seed puts sustainability at the fore. When you purchase Seed, you’ll get a welcome kit in biodegradable packaging that contains gorgeous, glass refillable containers for your Synbiotics. Refills come in biodegradable pouches (so much less carbon-footprint to ship) that you simply fill your jars with. 

I’d love for you to try Seed—I stand by them so strongly. I can’t wait to hear what you think!

More delicious green smoothie recipes

Thanks to Seed for sponsoring this recipe! All opinions are my own.

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constipation-busting smoothie recipe

The Ultimate Constipation-Busting Smoothie Recipe

  • Author: Liz Moody


  • 2 cups spinach
  • 1 banana
  • 2 cups frozen raspberries  
  • 1 avocado
  • 2 tablespoons chia seeds
  • 2 tablespoons pumpkin seeds
  • Pinch of fine grain sea salt 


Blend together with filtered water to achieve desired texture. Let sit for 5 minutes to give the chia time to hydrate before sipping. Makes 1 large or 2 small servings! Enjoy!!

100 Ways To Change Your Life

The Science of Leveling Up Health, Happiness, Relationships & Success

100 Ways To Change Your Life takes the learnings gathered over thousands of hours of expert interviews and distills them into 100 distinct habits, shifts, and tools to revolutionize every part of your life.

With fun, easy steps and a deep grounding in the latest science, you’ll be armed with everything you need to achieve your dream life, from your gut health to your finances to your friendships and beyond.

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  1. Brenda says:

    Looking forward to trying this recipie. How often can I have drink this for constipation? I am on a high protein diet but with fruits, and veggies and some carbs. Every time I get constipated and I always forget it’s probably the protein. I drink enough water. Is there anything else to add to my daily ?

    1. Liz Moody says:

      Hi Brenda,

      The ingredients in this are fine to drink daily to help ease constipation, but for relieving constipation be sure to consult your doctor. There’s also a brand-new episode on constipation out on my Healthier Together Podcast. Just type in Healthier Together wherever you listen to podcasts and you’ll see it!

      xo, Liz

  2. Carol says:

    I ended up adding a few dates to the blender. Time will tell if it helps my husband but my fingers are crossed.

    1. Liz Moody says:

      Hey Carol,

      That sounds delicious. I hope it helps!

      Xo, Liz

  3. Naomi says:

    Loved this! For most things, I just did what I thought like a good amount instead of measuring, plus I added a touch of honey for additional sweetness, and it was so good and SO creamy! Thank you so much for this!

    1. Liz Moody says:

      Hey Naomi,

      I’m so glad you love the recipe. Thanks for sharing!

      xo, Liz

  4. Elle says:

    I made a few small tweaks with what I had changed the avocado for cashew butter and had to use half blueberries and half raspberries. Absolutely love it.

    1. Liz Moody says:

      Hey Elle,

      I’m so glad you love the recipe. Those swaps sound delicious!

      xo, Liz

  5. Alex Newman says:

    Hi liz love the recipe, I’m struggling with my appetite at the moment and trying to get enough calories in to my body. The thought of food and the time it takes to prepare it really puts me off the idea of eating (busy single mum struggling atm) any suggestions on quick smoothie recipes to get nutrition and calories into my diet xxx

    1. Liz Moody says:

      Hey Alex,

      I’m so glad you love the recipe! So for meal replacement smoothies, I love using nutrient-rich ingredients like mixed greens, frozen cauliflower, hemp hearts, herbs & spices, and avocado to pack in all the protein, healthy fats, antioxidants, and fiber. You can find ALL of my smoothie recipes in one place here as a member of my Green Smoothie Society: https://www.patreon.com/lizmoody

  6. Elizabeth says:

    Great recipe, Love it??my goiter is getting bigger and more embarrassing, Can I get a recipe to shrink it?

    1. Liz Moody says:

      Hey Elizabeth,

      I’m so glad you love the recipe. For your goiter, I’d actually focus on adding eggs and other high-iodine foods into your diet rather than a smoothie! But definitely talk to your doctor.

      xo, Liz