Digestive health plays a crucial role in overall well-being, and constipation can be an uncomfortable issue affecting many people. One of the best natural remedies for relieving constipation is prunes. These dried plums are packed with dietary fiber, sorbitol, and natural laxatives that help promote bowel movements and support gut health.
In this article, we’ll introduce five delicious smoothie recipes featuring prunes along with fiber-rich fruits, probiotics, and digestive-boosting ingredients to help relieve constipation naturally.
1. Prune and Banana Fiber Booster
This creamy, high-fiber smoothie combines prunes, banana, and flaxseeds to support regular digestion.
Ingredients
- 4 prunes (pitted)
- 1 banana (frozen for creaminess)
- 1 tablespoon ground flaxseeds
- 1 cup unsweetened almond milk
- ½ teaspoon cinnamon
- ½ teaspoon vanilla extract
Instructions
- Blend all ingredients until smooth.
- Serve immediately and enjoy!
Why It Works: Prunes provide soluble and insoluble fiber, flaxseeds add omega-3 fatty acids for gut health, and banana supports digestion with prebiotics.
2. Prune and Oatmeal Gut Soother
This nourishing smoothie is packed with fiber-rich oats, prunes, and yogurt to help ease digestion and promote gut health.
Ingredients
- 4 prunes (pitted)
- ½ cup cooked oats (cooled)
- ½ cup plain probiotic yogurt
- ½ teaspoon honey
- ½ teaspoon ground cinnamon
- ½ cup unsweetened almond milk
Instructions
- Blend all ingredients until smooth and creamy.
- Pour into a glass and enjoy!
Why It Works: Oats are a great source of soluble fiber, which softens stool, while probiotic yogurt promotes healthy gut bacteria.
3. Tropical Prune and Pineapple Smoothie
A refreshing, tropical smoothie that combines prunes, pineapple, and ginger for a digestion-friendly boost.
Ingredients
- 4 prunes (pitted)
- ½ cup fresh pineapple chunks
- ½ teaspoon fresh grated ginger
- ½ cup coconut water
- ½ cup plain Greek yogurt
- ½ teaspoon honey (optional)
Instructions
- Blend all ingredients until smooth.
- Serve fresh and enjoy!
Why It Works: Pineapple contains bromelain, a natural enzyme that aids digestion, while ginger helps soothe bloating and indigestion.
4. Prune and Green Detox Smoothie
A gut-cleansing smoothie with prunes, spinach, apple, and chia seeds for enhanced digestion and hydration.
Ingredients
- 4 prunes (pitted)
- 1 cup fresh baby spinach
- ½ green apple (chopped)
- 1 tablespoon chia seeds (soaked in water for 10 minutes)
- ½ cup coconut water
- Juice of ½ lemon
Instructions
- Blend all ingredients until smooth.
- Serve chilled and enjoy!
Why It Works: Spinach and chia seeds provide bulk and hydration for stool, while coconut water prevents dehydration-related constipation.
5. Prune and Kefir Probiotic Smoothie
A gut-friendly smoothie with prunes, kefir, and berries to promote healthy digestion and bowel regularity.
Ingredients
- 4 prunes (pitted)
- ½ cup plain kefir
- ½ cup mixed berries (blueberries, raspberries, or strawberries)
- ½ teaspoon vanilla extract
- ½ teaspoon ground flaxseeds
Instructions
- Blend all ingredients until creamy and smooth.
- Serve fresh and enjoy!
Why It Works: Kefir is a probiotic powerhouse that supports gut bacteria, while berries add fiber and antioxidants for digestion.
Why Prunes for Digestion?
Prunes are one of the best natural remedies for constipation due to their high fiber content, sorbitol, and phenolic compounds. They help soften stool, promote gut motility, and encourage regular bowel movements. In addition, prunes are packed with potassium and antioxidants that support overall digestive health.
Incorporating Fiber-Rich Smoothies into Your Routine
To relieve constipation naturally, aim to drink a prune-based smoothie daily while staying hydrated and consuming fiber-rich whole foods. Pair these smoothies with regular exercise and probiotic-rich foods for optimal gut health and digestion.
Further Reading:
Prune juice for constipation? A new study says yes
Systematic review: the effect of prunes on gastrointestinal function
The content provided on Smoothie Professor is for informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. Readers are encouraged to consult a qualified healthcare professional before making any changes to their diet, exercise routine, or lifestyle, particularly if they have existing health conditions or specific dietary needs. While every effort is made to ensure the accuracy of the information presented, Smoothie Professor and its contributors do not guarantee the completeness, reliability, or suitability of any information or recipes for individual needs. Use of the content is at your own risk, and Smoothie Professor expressly disclaims liability for any adverse effects, claims, or damages arising from the use of the information or recipes provided on this website.
