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The Ultimate Constipation-Busting Smoothie Recipe

green smoothiegutsmoothie

Can’t poop? Need to? This smoothie is jam-packed with gut-healing ingredients and specifically designed to get things moving. I wrote an article years ago where I interviewed 10 of the world’s best gastroenterologists about their favorite constipation-busting foods, and the two that came up over and over again were 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. 

constipation-busting smoothie recipe

Chia seeds, pumpkin seeds, and raspberries are all high in Alpha linolenic acid or ALA, and dietary ALA consumption supports a healthy inflammatory response with implications for cardiovascular, neurologic and metabolic health! 

The spinach, chia, pumpkin seeds, and avocado are also SUPER high in dietary fiber, which increases satiety, contributes to healthy poops, balances intestinal pH, and when fermented by our gut microbes, produce beneficial metabolites for the body. Basically, it’s the ultimate poop-inducing smoothie and I cannot wait for you to try it!!

Pro tip: You really want the chia to hydrate for optimal benefits, so let the smoothie sit for about 5 minutes after blending before drinking. 

I created this smoothie as part of my partnership with Seed, which makes a lot of sense given that their Daily Synbiotic is another huge part of my happy gut arsenal. I first tried their products back in my editorial days (when I was interviewing all of those doctors about poop!), and was SO impressed by the research and, frankly, revolutionary science that went into their process. Let’s break this down with a quick little Q&A about probiotics and your microbiome, because I think both are widely misunderstood.

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 colloquially 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 all of that. This is one of the reasons why, when people have great gut health, they often see an improvement in acne, yeast infections, energy, 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 many of the doctors I work with think they’re as important if not more so 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. 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 whole concept is also one of the MANY reasons that I advocate for including so many veggies in your diet, including the daily green smoothie habit I’m so fond of pushing. Fibrous veggies are one of the best source of prebiotics in the natural world.

constipation-busting smoothie recipe

Okay, so how do I take care of my gut health?

Eat as many veggies as you can—and make sure you’re having both a large amount and a large diversity of veggies. And, to cover your basis, take a good quality synbiotic, like Seed. 

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. You can use my code LIZMOODY at to get 15 off your order! I can’t wait to hear what you think!

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!!

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Featuring 100+ recipes, including Actually Delicious Green Detox Soup to healthy Fun Size Snickers Bars and The Best Healthy Chocolate Chip cookies, and an entire “Fast, Cheap, & Easy” section devoted to weeknight meals, this is a cookbook that makes it easy to get healthier—and more importantly, happier.

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