I finally have a High Fiber Smoothie Recipes that actually gets you regular fast and still tastes indulgent.

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I’m obsessed with this smoothie because it actually works and tastes like dessert. I love the way ripe banana blends into creamy sweetness while chia seeds give it a little grit and chew that feels real.

It’s my go-to when I want to Add Fiber To Smoothie without pretending I’m eating a salad. I adore that it’s one of the High Fiber Smoothie Recipes I actually crave at 10 p.m.

And the texture sings, thick, cold, slightly tangy when fruit hits. No nonsense, just a drink that un-mucks your day and makes your gut happy.

Worth every sip, no lie.

Ingredients

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Unsweetened almond milk, creamy base, keeps smoothie light.
Ripe banana, it’s a natural sweetener and thickener.
Plain yogurt or kefir, probiotics for gut tang.
Frozen mixed berries, fruity fiber and bright flavor.
Pitted prunes or juice, natural laxative, sweet.
Rolled oats, thickener with gentle soluble fiber.
Plus chia seeds, gel-forming fiber plus omega3s.
Ground flaxseed, nutty fiber and healthy fats.
Psyllium husk optional, extra bulk-forming fiber, start small.
Fresh spinach or kale, leafy bulk, mild taste.
Almond or peanut butter optional, creaminess and satiety.
Ice or water, thins and chills smoothie.
Honey or maple syrup, gentle sweetness if wanted.

Ingredient Quantities

1 cup unsweetened almond milk (or any milk you like)

1 ripe banana, frozen if possible

1/2 cup plain yogurt or kefir (for probiotics)

1/2 cup frozen mixed berries (blueberries, raspberries, strawberries)

3 pitted prunes or 1/4 cup prune juice

2 tablespoons rolled oats

1 tablespoon chia seeds

1 tablespoon ground flaxseed (flax meal)

1 teaspoon psyllium husk (optional, start small)

1 handful fresh spinach or kale (about 1 cup packed)

1 tablespoon almond or peanut butter (optional for creaminess)

1/2 to 1 cup ice cubes or water to thin

1 teaspoon honey or maple syrup (optional, to taste)

How to Make this

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1. Add 1 cup unsweetened almond milk (or your favorite milk) to the blender first so the blades move easily.

2. Break in the frozen ripe banana and 1/2 cup plain yogurt or kefir on top of the milk.

3. Toss in 1/2 cup frozen mixed berries and 1 handful fresh spinach or kale, packed.

4. Add 3 pitted prunes or 1/4 cup prune juice, depending on what you have. If using whole prunes, chop them a bit so they blend smoother.

5. Sprinkle in 2 tablespoons rolled oats, 1 tablespoon chia seeds, and 1 tablespoon ground flaxseed.

6. If you want extra fiber, add 1 teaspoon psyllium husk but start with less if you havent tried it before since it thickens fast.

7. For creaminess and flavor add 1 tablespoon almond or peanut butter and 1 teaspoon honey or maple syrup if you want it sweeter.

8. Add 1/2 to 1 cup ice cubes or water to thin, then secure the lid and blend on high until very smooth. Stop and scrape down the sides if needed, blend again.

9. Taste and adjust texture or sweetness. If its too thick add a little more water or milk. Drink right away with a glass of water to help the fiber move through.

Equipment Needed

1. Blender with a tight-fitting lid (so it purees the prunes and greens smooth)
2. Measuring cups (1 cup and 1/4 cup at least)
3. Measuring spoons (tablespoon and teaspoon)
4. Cutting board (to break the frozen banana and chop prunes if using whole)
5. Sharp knife (or small paring knife for the prunes and banana)
6. Rubber spatula or spoon (to scrape down the sides)
7. Tall glass or to-go bottle for serving
8. Ice scoop or extra measuring cup for the ice/water
9. Small bowl (optional, for mixing psyllium or keeping toppings aside)

FAQ

Q: Can I make this if I dont have frozen fruit?

A: Yes. Use fresh fruit and add more ice or chill the cup before blending. Frozen fruit makes it thicker and colder, but fresh works fine.

Q: Is psyllium husk necessary?

A: No, its optional. Start with 1/2 teaspoon if youre new to it, then work up to 1 teaspoon. It absorbs water and swells, so drink extra water after the smoothie.

Q: How soon will I see results for constipation?

A: It varies. Some people feel relief the same day, others need a few days of regular fiber and fluids. Dont expect instant magic from one smoothie, make it part of your routine.

Q: Can I swap ingredients for allergies or taste?

A: Sure. Use dairy or plant milk, swap kiwi or pear for berries, replace prunes with 2-3 dates plus a little prune juice. If nut butter isnt safe, try sunflower seed butter or skip it.

Q: When is the best time to drink this?

A: Morning is great, especially on an empty stomach, but anytime works. If you take fiber supplements, space them out from meds by at least 1 to 2 hours.

Q: Can children or pregnant people drink this?

A: Usually yes, but check with a doctor for kids under 2 or if youre pregnant or on meds. Prunes and fiber can interact with some medicines and may cause loose stools if you overdo it.

High Fiber Smoothie For Constipation Recipe Substitutions and Variations

Here are some easy swaps you can use if you dont have something on hand. Try mixing them to suit your taste.

1 cup unsweetened almond milk: swap with oat milk, soy milk, cow’s milk, or light coconut milk
1/2 cup plain yogurt or kefir: use plain dairy yogurt, coconut yogurt, soy yogurt, or a scoop of plain probiotic powder mixed into the milk
3 pitted prunes or 1/4 cup prune juice: swap with dried figs, dried apricots, dates, or 1/4 cup pear or apple juice for similar natural sweetness and fiber
1 tablespoon chia seeds, 1 tablespoon ground flaxseed, or 1 teaspoon psyllium husk: you can sub chia for flax or vice versa, use 1 tablespoon hemp seeds for texture, or omit psyllium and add an extra tablespoon of oats or ground flax for fiber

Pro Tips

1. Freeze the banana and use cold milk or add more ice so the smoothie comes out thick and frosty; if it gets too stiff, add small splashes of milk and blend between pulses, dont dump a lot at once or it gets watery.

2. Chop the prunes a bit or soak them in warm water for 5 minutes before blending so you avoid chunks and give the blender a break; prune juice works great if youre in a hurry but it can thin the texture.

3. Add the chia and flax after you blend the greens and fruit if you want a smoother start, then pulse a few more times and let it sit 5 minutes so the seeds hydrate; that way it thickens naturally and feels less gritty.

4. Taste before sweetening and remember yogurt or kefir add tang; a little nut butter boosts creaminess and makes it more filling, but start with half a tablespoon if youre unsure about the flavor combo.

High Fiber Smoothie For Constipation Recipe

Recipe by Sam Ecclestone

0.0 from 0 votes

I finally have a High Fiber Smoothie Recipes that actually gets you regular fast and still tastes indulgent.

Servings

servings

Calories

710

kcal

Equipment: 1. Blender with a tight-fitting lid (so it purees the prunes and greens smooth)
2. Measuring cups (1 cup and 1/4 cup at least)
3. Measuring spoons (tablespoon and teaspoon)
4. Cutting board (to break the frozen banana and chop prunes if using whole)
5. Sharp knife (or small paring knife for the prunes and banana)
6. Rubber spatula or spoon (to scrape down the sides)
7. Tall glass or to-go bottle for serving
8. Ice scoop or extra measuring cup for the ice/water
9. Small bowl (optional, for mixing psyllium or keeping toppings aside)

Ingredients

1 cup unsweetened almond milk (or any milk you like)
1 ripe banana, frozen if possible
1/2 cup plain yogurt or kefir (for probiotics)
1/2 cup frozen mixed berries (blueberries, raspberries, strawberries)
3 pitted prunes or 1/4 cup prune juice
2 tablespoons rolled oats
1 tablespoon chia seeds
1 tablespoon ground flaxseed (flax meal)
1 teaspoon psyllium husk (optional, start small)
1 handful fresh spinach or kale (about 1 cup packed)
1 tablespoon almond or peanut butter (optional for creaminess)
1/2 to 1 cup ice cubes or water to thin
1 teaspoon honey or maple syrup (optional, to taste)

Directions

Add 1 cup unsweetened almond milk (or your favorite milk) to the blender first so the blades move easily.
Break in the frozen ripe banana and 1/2 cup plain yogurt or kefir on top of the milk.
Toss in 1/2 cup frozen mixed berries and 1 handful fresh spinach or kale, packed.
Add 3 pitted prunes or 1/4 cup prune juice, depending on what you have. If using whole prunes, chop them a bit so they blend smoother.
Sprinkle in 2 tablespoons rolled oats, 1 tablespoon chia seeds, and 1 tablespoon ground flaxseed.
If you want extra fiber, add 1 teaspoon psyllium husk but start with less if you havent tried it before since it thickens fast.
For creaminess and flavor add 1 tablespoon almond or peanut butter and 1 teaspoon honey or maple syrup if you want it sweeter.
Add 1/2 to 1 cup ice cubes or water to thin, then secure the lid and blend on high until very smooth. Stop and scrape down the sides if needed, blend again.
Taste and adjust texture or sweetness. If its too thick add a little more water or milk. Drink right away with a glass of water to help the fiber move through.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.