All fruit and vegetable smoothies contain water and nutrients, and some also include fiber. Since hydration can improve or relieve various cases of constipation, drinking smoothies affect people differently. So, can smoothies cause diarrhea?
Each person’s body reacts to green smoothies differently. After drinking a smoothie, people’s bodies react differently. Some people may experience what seems like continued constipation when in reality, their body just hasn’t had time to adjust, or inadequate water consumption is prohibiting the fiber from doing its job.
If you have a chronic condition related to the digestive system or experience adverse digestive effects from drinking a smoothie, you should discuss the use of green smoothies with a doctor before adding them to the diet.
Read on to discover how smoothies help relieve constipation, how to avoid constipation or diarrhea after drinking smoothies, and the top three juices that are proven to be effective for constipation for diarrhea-free smoothies.
Table of Contents
Can Smoothies Cause Diarrhea?
Fruit smoothies, specifically green smoothies, are full of essential components for bowel regularity and healthy digestion: fiber and water. Apart from water included in the smoothies, raw fruits, and vegetables have a very high water percentage. These two things help support bulk in the stools and keep them soft so that they pass through the bowels easily.
After you drink a green smoothie, you may experience bowel movements change as your digestive system adapts. Some people feel looser stools, while others may feel constipated. With time, digestion evens out as your body gets used to a healthier diet.
Experts explain that you must also increase the water to prevent constipation when you increase the fiber in your diet because fiber does not lead to intestinal regularity. Increase the amount of water you drink during the day to balance the smoothies’ fiber intake thoroughly. Green smoothies can also benefit your health in other ways.
A diet with a deficit of fresh vegetables and fruits can lead to constipation when your body doesn’t have the necessary fiber to move stool through the digestive tract. Always talk to your physician for a proper diagnosis and treatment.
How Do I know that I am constipated?
Constipation happens when a person presents the following symptoms:
- Fewer than three bowel movements a week
- Stools that are hard, dry, or lumpy
- Stools that are difficult or painful to pass
- A feeling that not all stool has passed
In most cases, changing what you drink and eat may make your stools softer and more comfortable to pass. To help alleviate your symptoms:
- Consume more high-fiber foods.
- Drink plenty of water and other liquids, along with eating more fiber.
Smoothies that contain dietary fiber and sorbitol may relieve constipation. Both fiber and sorbitol help regulate bowel movements in some people, according to research.
Also, usually, green smoothies contain large quantities of water, which may help soften hard stool while keeping your body hydrated.
Why Are You constipated?
If you are constipated, do not worry. Actually, constipation is common and affects people of all ages. The good news is that you can usually treat it at home with simple changes to your lifestyle and diet.
In adults, constipation may have many possible causes, and sometimes, you may be constipated for no obvious reason.
The most common causes of constipation include:
- Low-fiber diets – such as fruit, vegetables, and cereals
- Not drinking sufficient fluids.
- Lack of physical activity
- Spending extended periods sitting or lying in bed
- Being less active and not exercising
- Often ignoring the urge to go to the toilet.
- Changing your daily routine or diet
- A side effect of a medicine
- Stress, depression, or anxiety
The secret to avoiding constipation is to dramatically increase plain water intake at the same time because of increased fiber intake soaking up body fluids.
Smoothie and Constipation
- Too little fiber in your diet causes constipation. Since most green smoothies are rich in fiber and you probably suddenly began drinking them every day. Your body had too much of a good thing too soon. It suddenly started getting way more than it used to form a certain amount of fiber daily. So, your body will behave differently.
- Fiber absorbs water. So, you are also supposed to increase your water intake substantially when you increase your fiber intake.
- Flaxseeds are VERY water-absorbing. So, if you add flaxseeds to your smoothie, you have to drink even more water. Same for adding powders like whey, moringa, and wheatgrass. With each ingredient you add, you increase your water intake accordingly.
- Gradually incorporate smoothies in your diet – Start with half a glass and alternate days. Do this for a month or two and gradually increase the portion to one tall glass (no more than that) and maybe after six months or so every day.
- Be mindful of the ingredients you use in your smoothie – Some fruits and vegetables have yin (cool) and yang (hot) energies in them. Yin causes the body to cool and relieves constipation. Yang causes the body to get heated and causes constipation.
- Too much fiber can also cause diarrhea and constipation – So keep the quantity in check. Anything in excess is bad. Sleeping late can cause constipation. So along with smoothies, straighten up your lifestyle.
- Put some flaxseed or chia seed in your smoothie.
How to Avoid Constipation or Diarrhea After Drinking Smoothies?
While greens can add fiber to your diet, greens are not necessarily effective against constipation. Instead, focus on the principal players in the smoothie such as foods that rich in fiber. A low fiber diet can cause diarrhea. Aim to eat some whole grains (maybe instead of the high sugar, low nutrient rice Krispies, and Corn Chex). A higher fiber diet should help your stools hold together and be healthier for you.
If you can’t consume wheat, look at brown rice, buckwheat, millet, quinoa, for example). Wholegrains have a fiber that is particularly essential for your gut biome. Eating some fruits and vegetables raw is good for your jaw.
Top Three Juices That are Proven to be Effective for Constipation for Diarrhea-Free Smoothies
- Prune juice: Eating 100 g of prunes per day enhanced how often individuals produced stool and the stool’s consistency, according to a 2014 review study.
- Lemon juice: Lemons are rich in vitamin C, an antioxidant blend that pulls water into the gut. When you increase water content inside your gut, it can help soften stools and stimulate bowel movements.
- Apple juice: One medium apple contains 18.91 g of sugar and 4.4 g of fiber, according to the U.S. Department of Agriculture. Apples also contain vitamin A, vitamin C, calcium, and other nutrients.
Also, ensure that your blender and other equipment are cleaned thoroughly between uses to ensure that diarrhea-causing bacteria isn’t growing in cracks and crevices.
Will Smoothies Make You Poop?
If you poop after drinking a smoothie, it is more likely you are probably intolerant to something in it that produces a bowel movement in much the way that coffee or other stimulants laxatives cause.
If the problem persists, try removing various ingredients one at a time for a few days each to try to identify a sensitivity. If it persists, talk to your doctor.
Overall, smoothies can cause diarrhea in some people, however, you can make lifestyle and diet changes to help you relieve constipation. For instance, you can:
- Get sufficient fiber in your diet; make sure your smoothie contains enough fiber.
- Get regular physical activity, such as running, yoga, home workout,
- Take plenty of water and other liquids
- At the same time every day, try to have a bowel movement