This Fiber-Packed Smoothie (22 Grams) Will Surely Get Your Bowels Moving In The Morning

Being backed up quite frankly stinks (for lack of a better word). It can make you feel uncomfortably full (even if you're hungry), sluggish, and even a little self-conscious. 

Just like you likely need an alarm to wake you up and get you out of the house in the morning, your bowels may appreciate a similar wake-up call. If that's the case, we have the perfect smoothie recipe to both nourish your gut and promptly clear it out in a timely manner. 

You should know that it's considered normal to have anywhere from three bowel movements1 a day to three in a week. Although that's a broad range, less than that is very much considered infrequent. And even if you go every three days, you may feel better on a more daily schedule.

Fiber helps you poop by adding bulk to your stools (because it's not digested) and regulating the gut transit time (aka how long it takes for food to pass). Foods rich in insoluble fiber can expedite this transit time and attract water into the gut—eventually making it easier for the stool to pass. 

Soluble fibers also add bulk to stools and support regularity. Both types of fiber are crucial to optimal digestion. Most fibrous foods contain a combination of these fibers.

But most people aren't getting the fiber they need. Many U.S. adults only eat around 16 grams a day instead of the recommended 21 to 38 grams2 (depending on your age and sex).

The ingredients in this smoothie recipe prioritize fiber (to get you a whopping 22 grams!) and water content as well as probiotics and naturally occurring digestive enzymes.* 

Serves 1

Now, let's break down the health benefits of each ingredient. 

This fruit trio will automatically transport you (at least mentally) to the tropics! Not only is each fruit's flavor profile complementary, but the combo also provides a sneaky amount of water and various digestive enzymes, such as: 

These fruits do also add some fiber, but they aren't the highest-fiber fruits out there (raspberries claim that spot). But that's OK since our next few ingredients are fiber powerhouses. 

Its featured ingredient, guar bean fiber, is well researched and is shown to promote laxation.* 

In fact, one study including 49 people experiencing difficult and infrequent poops found that adding guar bean fiber to their diet accelerated gut transit time11, eased perceived strain on the toilet, and improved the number of weekly bowel movements (yay!).*

This fiber is paired with fiber from an organic mushroom trio, organic green kiwi fruit, and a unique probiotic strain. The probiotic Bacillus subtilis ATCC122264 helps reduce bloat12, aid abdominal comfort, and improve stool consistency.*

And bonus points because fiber also improves satiety and can help regulate blood sugar.* 

So adding a scoop of (did I mention flavorless?) powder to your smoothie can help dull the rise of blood sugar as a result of the fruit's natural sugars and turn this smoothie into a filling breakfast.* 

Avocados are another fruit (yes they are technically a fruit) that hides a shocking amount of fiber within its skin. 

A half of an avocado provides about 6.7 grams6 of both soluble and insoluble fibers. It also adds healthy monounsaturated fats to your smoothie as well as a lusciously creamy texture. 

Celery is an often overlooked vegetable that seamlessly blends into any smoothie—thanks to it being around 99% water13.

And the part of celery that isn't water is likely fiber14. 

This recipe gives a pretty conservative celery amount, so if you feel like throwing more in your blender, go for it! 

Just 1 tablespoon of these tiny seeds provides the same amount of fiber as ½ cup of oats (about 4 grams).

They also contain plant-based omega-3s and just a bit of protein. 

When soaked in liquid, chia seeds turn into a pudding consistency. But for smoothies, just toss dry seeds directly into the blender. 

Lastly, if you're feeling really backed up, there's no shame in tossing in a couple of prunes. 

While prunes or prune juice may make you think of a grandparent, eating this food is a tried and true way to promote laxation. That's because they're high in fiber and high in a sugar that helps pull water into the gut.

Functional medicine doctor Elizabeth Boham, M.D., M.S., R.D., previously told mindbodygreen that, "Many people need only three to four prunes to have regular bowel movements."

Nothing compares to starting your day on a lighter note. And if you're feeling backed up, the first things you should evaluate are your fiber and water intake. 

Smoothies can be a great way to start checking off those boxes right when you wake up. And organic fiber potency+ makes it easy to up the fiber content of any breakfast—including oats and yogurt recipes, too.*