High Fiber Berry Smoothie For Constipation

Berries are filled with vitamins, and minerals, are rich in antioxidants and are low in calories which makes them perfect for smoothies. They are also rich in dietary fiber that’s why they help with digestion and stimulate the body’s natural detoxification system. Here is my favorite berry smoothie for constipation worth trying.

I have suffered from constipation my whole life, I’ve tried every home remedy and over-the-counter laxatives you can think of. What helped me reduce my symptoms was actually changing my diet, and lifestyle plus consuming more high-fiber foods and drinks.

This is very important for anyone experiencing constipation. It’s all about what you eat and how active you are. Drinking enough water daily is also crucial when it comes to reducing constipation naturally.

berry smoothie for constipation

High Fiber Berry Smoothie For Constipation

So constipation is usually experienced differently but the main symptoms include, straining to use the potty, not emptying your bowel completely, not using the bathroom at least 3 times per week, and finally, having very hard stools. If you have any of these symptoms, it means that you are constipated. 

The following berry smoothie recipe is high in calories therefore, you will need to skip breakfast if you are on a low-calorie diet plan. Also, try to reduce your fiber intake through other foods during the day so that you do not overconsume fiber.


  • 1 cup of blackberries
  • 1/2 cup of raspberries
  • 1/2 cup of greek yogurt zero fat
  • 1/2 cup of almond milk


Add all of the ingredients above into a blender and blend until smooth, drink the smoothie right away while still on an empty stomach.

Berry Smoothie Nutrition Facts

So one serving of this berry smoothie contains 417 calories, 31% total carbs, 51% dietary fiber, 12.8 grams of protein, 24% calcium, 18% iron, and 14% potassium. 

berry smoothie nutrition facts

When To Drink This Berry Smoothie For Constipation?

Early in the morning! The best time to drink smoothies for constipation is early in the morning on an empty stomach. The reason is that high-fiber smoothies work by drawing water into the colon and softening up your stools so it’s easier to have a bowel movement. Drinking them after eating makes their job difficult.

Also, if you consume high-fiber foods or drinks on a full stomach, it may lead to bloating, gas, and sometimes stomach cramps. 

Do Berries Help With Constipation

Yes! Berries are extremely high in fiber which is essential for relieving constipation naturally. Also, berries are high in water content which helps soften up your stools. Eating a handful of berries early in the morning or adding them to your smoothies can help reduce constipation symptoms.

Best Type Of Berries For Constipation

So not all berries contain enough dietary fiber to help relieve constipation symptoms. Below is a list of the best berries for constipation that are high in fiber. 1 cup of each of the following berries contains:

  • 123 grams of Raspberries have 8 grams of dietary fiber 
  • 144 grams of Blackberries have 8 grams of dietary fiber 
  • 144 grams of Strawberries: 3 grams of fiber
  • 1 cup of Blueberries contains 4 grams of fiber

Side Effects Of High Fiber Berry Smoothies

So like every high-fiber diet, they come with common side effects like bloating, stomach cramps, and gas. Some people also experience nausea and vomiting which is rare. This berry smoothie is no exception, drinking it in large quantities can cause some or all of the side effects listed above.

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