This kiwi smoothie combines fresh kiwi, coconut milk, spinach, and soaked chia seeds for a simple way to help ease constipation. Harness the power of food to get things moving in a safe and simple way!
Recipe Price: $2.68 | Per Serving: $1.34 | Makes: 2 small servings
As a clinical nutritionist who specializes in gut health and mental health, I see a LOT of constipation in my practice. For some people, we need a deeper look at the body to correct gut imbalances or nutritional deficiencies and that involves more formal interventions.
But for most people who just have a little trouble getting things moving - this kiwi smoothie is a great way to combat constipation! (Believe me...💩 😉)
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Why You Will Love This Kiwi Smoothie Recipe
- Simple Ingredients: the core of this recipe relies on 4 simple ingredients, but you can of course add other items to change the taste or texture.
- It works! This is a Smoothie For Constipation. If you don't have constipation, you may or may not have a bowel movement from this - but if you DO have constipation, this should help get things moving.
Ingredients
Here's a look at the simple ingredients needed to make this smoothie recipe for constipation relief. For the full list and quantities of each, check the recipe card further down the page.
- Coconut milk: A great source of potassium, which is an important electrolyte. When lacking electrolytes, we’re more prone to constipation.
- Kiwi: We have lots and lots of studies showing that two kiwis a day can significantly improve bowel regularity. My clients have found that blending a kiwi into a smoothie can sometimes make it even more effective.
- Soaked chia seeds: We all know chia seeds are great sources of fiber and fatty acids, but did you know that if you consume them dry, they can actually worsen constipation by absorbing water in the gut? We’re soaking them first to hydrate them before adding them to the smoothie to maximize their benefits.
- Spinach: This leafy green contains some fiber but it is also a great source of magnesium and vitamin C, both of which can help to improve bowel regularity.
Variations and Dietary Modifications
- Paleo: Yes, it is!
- Vegetarian and Vegan: It's actually both!
- More Potassium: Use coconut water instead of plain water when making your smoothie.
- Mango Kiwi Smoothie: Add some frozen mango for a bit more sweetness in your smoothie.
- Boost the Protein: Add some Greek yogurt and hemp hearts to bump up the protein. (Unless dairy gives you constipation...then skip the Greek yogurt!) You can use soy milk in place of the water!
- Add Some Lime: I love this smoothie with the addition of juice from about a third of a lime.
- Banana Kiwi Smoothie: For a creamier texture add some frozen bananas.
How to Make a Kiwi Smoothie
- Cover the chia seeds in about three tablespoons of water. Stir and place it in the fridge for 10 minutes to soak. Stir again and they should have gelled a bit!
- Add the peeled kiwi, spinach, coconut milk, water, and soaked chia seeds to a blender.
- Blend until it's smooth.
Expert Tips
- Use Ripe Kiwi. For the best flavor and easiest peeling. You can tell the ripeness of kiwi by giving it a very gentle squeeze. It should give slightly when gently squeezed.
- Remove the Peel. Be sure to remove the peel before blending. You can technically eat the peel, but it can be irritating.
- Enjoy Immediately. For the best flavor, this smoothie with kiwi is best enjoyed fresh. If you happen to have leftovers you can store it in a container in the fridge for 1-2 days. I suggest blending the leftovers before serving again.
- Itchy Mouth? If you get itchy lips or itchy mouth from kiwi, add a little Greek yogurt to this smoothie and it can help to prevent that from happening. OR you might want to use a straw.
- Other Substitutions. If you're making this smoothie for constipation relief but you want to change something, be sure to keep the main ingredients of kiwi, chia, and coconut. Otherwise, you might be better off just eating 2 kiwis a day.
- Adjust the Consistency: If you’d like a thinner smoothie, add more water. If you’d like a colder smoothie, add 1-2 ice cubes while blending or add ¼ cup frozen fruit like mango or pineapple.
Recipe FAQs
Kiwi fruit is covered by a thin peel with a fine hairs all over it. The easiest way to remove it from the peel for smoothies is to cut it in half and scoop out the flesh, but you can also peel the skin with a vegetable peeler. Alternatively if the fruit is very ripe you can insert a spoon between the fruit and the peel and follow the curve of the fruit to remove the peel.
Yes, of course! If you will be eating it frequently or happen to buy a lot all at one time and you can eat it right away, prep it up and lay it out on a parchment lined tray. Freeze it for an hour or until the fruit is frozen. Then transfer to a bag or container and keep frozen for up to three months. You can add the kiwi directly from the freezer to your smoothie.
More Smoothie Recipes
Kiwi Smoothie (Constipation Smoothie)
Ingredients
- 1 Tablespoon chia seeds
- 3 Tablespoons water for soaking chia seeds
- 2 kiwi
- 1 cup baby spinach
- ½ cup coconut milk
- ½ cup water or coconut water or soy milk
Optional Add-Ins
- 2 tablespoons greek yogurt
- ¼ cup frozen mango
- 2-4 tablespoons hemp hearts
Instructions
- Cover the chia seeds in about 3 Tablespoons of water. Place in the fridge for 10 minutes.
- Cut the kiwi in half and scoop out the insides to add the blender. Add the spinach, coconut milk, water, and soaked chia seeds.
- Blend until smooth. If you’d like a thinner smoothie, add more water. If you’d like a colder smoothie, add 1-2 ice cubes while blending or add ¼ cup frozen fruit like mango or pineapple.
Notes
This recipe as written is meant to help with constipation, but please know that it is not a complete meal. If you’d like to make this more of a meal replacement, I would add ¼ cup Greek yogurt and 3 Tablespoons of hemp hearts. Notes:
If you get itchy lips or itchy mouth from kiwi, add a little Greek yogurt to this smoothie and it can help to prevent that from happening.
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