Smooth Moves Smoothie

Do you struggle with constipation? This Smooth Moves Smoothie is packed with easy-to-digest, IBS-friendly fiber to support your gut microbiome and encourage smoother (more complete) moves 💩

CONSTIPATION & IBS

Constipation is one of the most common digestive concerns I see in practice, and ranges in severity from uncomfortable to debilitating. Many people are under the impression that they are not constipated if they have a bowel movement every day (or most days of the week), but skipped bowel movements aren’t the only sign of being backed up. If you don’t feel like you’re completely empty (and satisfied) after going to the bathroom, if you need to strain to have a bowel movement, if your stool is firm and small, or you feel bloated after eating any and all foods – you’re likely constipated.

When it comes to treating IBS (irritable bowel syndrome), the first step is identifying if backed up stool is contributing to your gut symptoms. Backed up stool can cause or worsen abdominal distention, bloating, cramping, pain, heartburn, excess gas production and nausea – all of which are symptoms of IBS. In order to manage and prevent these symptoms, the constipation needs to be cleared, first and foremost. This involves the use of a gentle motility agent that supports the function of the colon, which is to hydrate the stool and initiate a complete bowel movement. Once the backed up stool is cleared, it’s essential to support gut health and motility on and on-going basis to maintain regular bowel movements and keep your IBS symptoms at bay.

Here’s how:

IT’S HYDRATING

Staying well hydrated with quality filtered water is key for our body as a whole but for our gut health especially. Water assists in breaking down nutrients, stimulates the gastrocolic reflex (a physiological reflex that supports the motility of food through the lower digestive tract), helps soften stool, and maintains the integrity of the gut lining – all of which supports healthy bowel movements. Water is also critical for the function of gentle motility agents, which move water into the colon to soften stool and initiate complete emptying. We should aim to drink roughly 2L of water per day to prevent dehydrated (firm) stools.

IT’S HIGH IN SOLUBLE (BULKING) FIBERS

Fiber comes in 2 forms; soluble and insoluble. Both play important roles within the gut, but soluble fiber is particularly important for normalizing bowel movements. Soluble fiber attracts water in the digestive tract and turns into a gel-like consistency that provides bulk for the stool, thus supporting a well-formed, easy-to-pass bowel movement. Some of my favourite sources include chia seeds, flax seeds and psyllium husk. Soluble fiber is helpful for both constipation and diarrhea, as they help to balance water in the colon, but adequate water intake is critical to prevent the worsening of constipation and bloating.

Important Note: if you are currently backed up, consuming more soluble fiber may worsen your symptoms, so I don’t recommend using soluble fiber to treat constipation. Instead, I recommend using soluble fiber to prevent constipation.

IT INCLUDES ‘LOW BLOAT’ (LOW FODMAP) INGREDIENTS

Low FODMAP refers to  “Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols,” but really just means certain compounds found in some foods that cannot be broken down by our digestive enzymes and instead are fermented in the gut by our gut bacteria. High FODMAP foods can be troublesome for those with IBS and constipation due to the fermentation, which can cause pain, gas, bloating, and worsened constipation. Low FODMAP foods are less likely to ferment in the gut and cause bloating and other IBS symptoms.

IT STARTS YOUR DAY WITH A DIVERSITY OF PLANTS

There are thousands of different species of bacteria in our gut that play a vital role in not only the health of our gut but our body as a whole. All of these different good gut bacteria feed on different types of fiber in order to stay strong, which is why fiber diversity (aka, eating a variety of different plant foods) is key for a healthy microbiome and happy gut. Dysbiosis, an imbalance of the gut bacteria in the colon, often plays a role in functional disorders of the gut like IBS, constipation, or bloating, so aiming to eat 25-30 different plant foods per week is one of the most powerful ways to promote a diverse, balanced and well-functioning gut.

Important Note: if you are not used to eating a diversity of fiber, start slowly and work your way up to prevent overloading your system and worsening your gut symptoms.

IT’S RICH IN POLYPHENOLS

Polyphenols are secondary metabolites, made by plants and are known to be the most abundant antioxidants in nature. They benefit nearly every system in the body. In short, they support metabolism, decrease inflammation, and promote healthy blood sugar and insulin balance. They are also ‘prebiotics,’ which mean they feed the beneficial microbes in the colon and can help to correct dysbiosis. These are found in fruits and vegetables, but most abundantly in berries, cherries, olives, raw cacao, pomegranates, nuts and seeds.

IT’S GOT ~30G OF PROTEIN

Protein is an important addition to any meal in order to provide satiety as well as to support a healthy gut lining. In the case of a gut healthy smoothie, we want to be sure to choose a non-dairy source of protein, as whey and other dairy-based proteins tend to slow down digestion and increase inflammation. Instead, choose a sprouted plant-based protein or a grass-fed beef isolate powder.

he numbers that count

Fiber: ~20 grams Protein: ~34 grams  Plant count: ~10*

*(if including cinnamon and plant based protein powder)

Tips

• If you feel chilled after drinking smoothies, let your smoothie warm to room temperature before drinking or use fresh versus frozen fruit or ice.
• Chew your smoothie! Chewing secretes digestive enzymes that will aid in digestion. You can add some seeds on top to encourage you to chew and add a fun texture.
• Sip slowly and enjoy your smoothie in a calm space if possible, away from distractions.  

Keep in mind:
This smoothie is intended to prevent, not treat, constipation. If you are actively constipated, adding more fiber to your diet will add ‘fuel to the fire’ and may worsen your symptoms. A gentle motility agent will help clear out any backed up stool and allow this smoothie to work its ‘magic’ and support regular bowel movements. This smoothie can augment the effects of a motility agent and prevent constipation on a more long-term basis.

If you’re feeling stuck on your gut healing journey and need of some extra support getting things moving, I’m here to support you every step of the way.