Struggling with constipation? You’re not alone! Thankfully, relief can be as easy and tasty as sipping a smoothie.
These drinks, reviewed by Dietician Jessica Ball, M.S., RD, are packed with fiber, hydrating ingredients, and natural digestive boosters to help you feel lighter and more comfortable. Whether you need a little nudge or a routine, these 25 smoothies and gut-friendly drinks can help you get things moving naturally.
Each one includes fiber-rich ingredients like chia seeds, leafy greens, avocado, berries, and even beets. They’re easy to whip up and seriously delicious.
Fruity Smoothies That Are Easy on the Gut
1. Berry-Green Tea Smoothie
Green tea meets antioxidant-rich berries in this soothing, fiber-filled drink. A touch of chia seeds and dates makes it naturally sweet and gut-friendly.
2. Raspberry-Peach Chia Smoothie
With raspberries, peaches, and chia seeds, this smoothie offers a refreshing blend that fills you up and keeps your digestion happy.
3. Orange-Mango Creamsicle Smoothie
A vitamin C boost with creamy texture and tropical flavor—this smoothie supports immunity and digestion in one sunny glass.
4. Strawberry-Peach Chia Smoothie
This combo delivers a sweet-and-tangy flavor with chia seeds that expand in liquid, adding fiber and gut-soothing texture.
5. Strawberry-Pineapple Smoothie
Blend almond milk, strawberries, and pineapple with a spoonful of almond butter for a quick, tropical drink that promotes regularity.
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6. Mango-Raspberry Smoothie
Mango sweetens the tart raspberry in this bright smoothie. Add a splash of lemon and a drizzle of agave if needed.
7. Strawberry-Chocolate Dessert Smoothie
Creamy, dreamy, and sweet enough for dessert—this smoothie is also sneakily packed with gut-friendly fiber.
Fiber-Packed Smoothies That Fill You Up
8. Healthy Chocolate Milk Recovery Drink
Post-workout or not, this creamy blend of avocado, peanut butter, oats, and cocoa soothes muscles and digestion.
9. Ultimate Healthy Breakfast Smoothie
Customize this all-in-one meal smoothie packed with protein, fiber, healthy fats, and nutrients to power you until lunch.
10. Mixed-Berry Breakfast Smoothie
This creamy mix of berries, yogurt, and oats hits the perfect balance of carbs, protein, and fiber.
11. Kale & Apple Smoothie
Apples and nut butter offer a nostalgic flavor combo, plus kale for extra fiber and nutrients.
12. Avocado & Banana Smoothie
Blended with almond or coconut milk, this creamy smoothie is rich in fiber and gentle on the stomach.
13. Blueberry & Avocado Delicious Smoothie
Only four ingredients, but a perfect blend of sweetness and creaminess for a nourishing gut reset.
Anti-Inflammatory & Detoxifying Blends
14. Mango-Turmeric Morning Smoothie
Mango, turmeric, and ginger bring tropical flavor and anti-inflammatory power to this energizing smoothie.
15. Beet-Berry Anti-Inflammatory Smoothie
Sweet beets, banana, berries, and OJ make this vibrant blend both nutritious and digestion-friendly.
16. Raspberry & Spinach Smoothie
Spinach and raspberries pack a powerful antioxidant and fiber punch, with optional sweetness from dates.
17. Strawberry–Passion Fruit Green Smoothie
This refreshing smoothie gets a tropical twist from passion fruit or pineapple, along with leafy greens.
Green Smoothies to Keep You Regular
18. Kale & Spinach Power Smoothie
Two fiber-rich greens in one glass! Add kiwi, almond butter, and dates for a naturally sweet, satisfying blend.
19. Mango & Kale Smoothie
Tropical mango pairs perfectly with kale, banana, and orange juice for a sweet, fibrous drink that’s easy on the gut.
20. 3-Ingredient Tropical Greens Smoothie Packs
Make-ahead delicious smoothie packs with frozen banana, mango, and spinach simplify healthy digestion—just add milk and blend.
Shots, Sips & Creative Gut Helpers
21. Healthy Gut Tonic with Chia
Citrus, chia, and cayenne pepper create a spicy-sweet drink that stimulates digestion and prevents constipation, keeping things flowing smoothly.
22. Gut-Friendly Green Wellness Shot
A tiny but powerful shot of apple, kiwi, and spinach designed to support your microbiome and keep you regular.
23. Aloe Smoothie
Aloe vera helps hydrate and heal the gut—fruit like pineapple and banana balances the taste in this skin- and stomach-loving blend.
24. Grape Smoothie
Frozen grapes, banana, and creamy Greek yogurt make for a naturally sweet, tasty, and easy-to-digest smoothie.
25. Blackberry Smoothie
Fast, fresh, and full of fiber—this smoothie blends banana, blackberries, and honey for a delicious 5-minute gut fix.
Sip to Stay Regular
Constipation is frustrating, but your next trip to the bathroom doesn’t have to be. These smoothies and drinks are an easy, natural way to support healthy digestion and get your system back on track. Packed with fiber, fluids, and anti-inflammatory ingredients, they’re simple to make and fun to drink.
Add one of these to your daily routine and give your gut the love it deserves.
