If things are slow in the digestion department, try this Strawberry Beet Constipation Smoothie. With almost 10 grams of fiber per serving, it’s an effective and natural way to feel better soon. Plus, this healthy smoothie tastes great!

Two pink straws in a glass of strawberry smoothie topped with strawberries and chia.

There are a lot of reasons why things can slow down in the digestion department. Certain medications, stress, poor diet, eating food with low dietary fiber, travel, and many other medical conditions can all be causes of constipation.

Sometimes kiddos can get backed up as well, so this smoothie was designed to be gentle and effective for relieving constipation for people of all ages.

Skip the fiber supplements or laxatives and try this smoothie instead.

Why You Need This Recipe

  • The pretty color and naturally sweet taste means these healthy ingredients are easy to consume. Each ingredient was also selected for its role in gently relieving constipation and promoting regular bowel movements.
  • This naturally sweet Constipation Smoothie contains no added sugars – dates or prunes add natural sweetness as well as fiber.
  • A smoothie makes for an easy breakfast on the go. Support your digestive system and prevent constipation problems by drinking your fruits and veggies.

Key Ingredients

Ingredients to make a strawberry beet constipation smoothie on a white surface.

Beets contain folate and copper and are high in insoluble fiber. They are also a known healthy food for helping to prevent and relieve constipation.

Strawberries offer a familiar taste to help hide any flavor from the beets. They’re also very high in vitamin C which supports the immune system.

Chia or flax seeds bring more fiber and nutrition to the smoothie. They are known for serving as a natural laxative and can help with chronic constipation if consumed on a regular basis.

Fresh ginger is perfect for anxious or backed up tummies that may have some bloating.

Prunes or dates are nature’s candy as well as being jam-packed with fiber. They are a known healthy food for the digestive tract.

Plant-based milk like almond milk helps all of the ingredient blend. You can also use regular dairy milk if you aren’t on a vegan or dairy-free diet. Or, you could also use a liquid like coconut water or fruit juices like orange juice or prune juice.

Recipe Steps

Step One

Add cooked, cooled, peeled, and quartered beets to the jar of a high-powered blender.

As always, please do see the recipe card at the end of this post for the exact ingredients and measurements.

Strawberry constipation smoothie ingredients in the jar of a blender.

Step Two

Add remaining ingredients to the blender in the order give.

Top view of a strawberry smoothie in the jar of a blender.

Step Three

Process until smooth and serve immediately!

Even if you have a picky eater in the house, he or she is sure to love this delicious smoothie. It has healthy fats, flavor, and enough fiber to help with constipation issues. It’s a great natural remedy.

A strawberry smoothie being poured from a blender jar into a glass.

Recipe Tips & Substitutions

  • You can buy unflavored cooked beets if you don’t want to cook them yourself. Look for cooked roasted beets (with no seasoning) in the refrigerated produce section of most grocery stores). If you want to cook and cool your own beets for this smoothie, try my recipe for Instant Pot Beets for the easiest and least messy method. Otherwise, you can boil the beets in a pot of water for about 20 minutes. Peel and cool the beets before using in the smoothie.
  • You can also use yogurt or kefir in this recipe in place of the plant milk. The probiotics and digestive enzymes in fermented foods can help with digestion. 
  • If you want a thicker smoothie, feel free to add a handful of ice cubes before blending. You can also add 1-2 tablespoons of a whole grain like rolled oats to help make it thicker and more substatial.
  • If you want to increase the protein content of this smoothie, feel free to add 1-2 scoops of your favorite protein powder (I recommend using an unsweetened version to avoid changing the flavor of the smoothie too much; see my list of the best clean eating protein powders).

Recipe FAQs

Do I need a high-powered blender?

In order to make sure your smoothie is super smooth and drinkable, I recommend a high-powered blender. You can always soak your dates ahead of time in warm water to help them blend easier, just discard the soaking water before using the dates.

Is this smoothie vegan?

This smoothie is dairy-free as written, but you can use any milk you’d like. If you want to add yogurt, you can try coconut yogurt or cashew milk yogurt to help add some probiotics to the smoothie.

Two pink straws in a glass of strawberry smoothie topped with strawberries and chia.

More Strawberry Smoothie Recipes You Might Like

I hope you make this recipe! If you do, please leave a comment and a starred review below.

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Two pink straws in a glass of strawberry smoothie topped with strawberries and chia.

Strawberry Beet Constipation Smoothie

If things are slow in the digestion department, try this Strawberry Beet Constipation Smoothie. With almost 10 grams of fiber per serving, it’s an effective and natural way to feel better soon. Plus, this smoothie tastes great!

  • Total Time: 10 minutes
  • Yield: 2 servings 1x

Ingredients

Units Scale
  • 1 cup unsweetened almond milk (you can use regular milk if you aren’t on a dairy-free diet)
  • 1 cup frozen strawberries
  • 1 medium cooked beet, cut in half (see notes)
  • 2 tablespoons chia seeds or 2 tablespoons ground flax
  • 2 pitted dates or 2 prunes
  • 1 1/2-inch piece of fresh peeled ginger

Instructions

  1. In the base of a high-speed blender, combine the milk, strawberries, beet, chia seeds, dates, and ginger. 
  2. Lock on the lid and blend for 30-45 seconds, or until the mixture is fully combined and creamy.
  3. Serve immediately. 

Notes

  1. You can buy unflavored cooked beets if you don’t want to cook them yourself. Look for cooked roasted beets (with no seasoning) in the refrigerated produce section of most grocery stores). If you want to cook and cool your own beets for this smoothie, try my recipe for Instant Pot Beets for the easiest and least messy method. Otherwise, you can boil the beets in a pot of water for about 20 minutes. Peel and cool the beets before using in the smoothie.
  2. You can also use yogurt or kefir in this recipe in place of the plant milk. The probiotics in fermented foods can help with digestion. 
  3. If you want a thicker smoothie, feel free to add a handful of ice cubes before blending. 
  4. If you want to increase the protein content of this smoothie, feel free to add 1-2 scoops of your favorite protein powder (I recommend using an unsweetened version to avoid changing the flavor of the smoothie too much).

Keywords: constipation smoothie, beet smoothie, high fiber smoothie

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Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.

About the Author: Carrie Forrest has a master’s degree in public health with a specialty in nutrition. She is a top wellness and food blogger with more than 500,000 monthly visitors to her site. Carrie has an incredible story of recovery from chronic illness and is passionate about helping other women transform their health. Send Carrie a message through her contact form.