Low FODMAP Constipation Smoothie

Dealing with constipation? Save this Low FODMAP friendly smoothie!

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Years ago, one of the doctors that I worked with asked if I ever recommended a constipation smoothie (spoiler: I didn’t). So he showed me a handout from @umichmedicine which I then started sharing with my patients. Words like “life changing” were thrown around 😆

In the years since I’ve tweaked the smoothie a bit. The main components that make it a “Constipation Smoothie” are:

Chia Seeds
Kiwi 🥝
Kefir 🥛

Chia seeds pack a ton of fiber, most notably soluble fiber. This helps form a gel, making your 💩 easy to pass.

Kiwi 🥝 contains fiber and has high water holding abilities (i.e. making it easier to pass). It also contains an enzyme called actinidin which may have a laxative effect. Recent studies have shown that 2 kiwi per day can help with constipation WITHOUT increasing gas/cramping that some other foods do.

Kefir (lactose free kefir to keep it Low FODMAP) contains live active cultures (probiotics). This may help improve stool frequency and make it easier to pass.

All the other ingredients are added to make it taste good!

Low FODMAP Constipation Smoothie

Liz McMahon
Dealing with constipation? This gut friendly smoothie will get you going in no time!
Course Breakfast
Servings 1


  • 1 High speed blender


  • 3/4 cup coconut milk
  • 1/2 cup lactose free kefir I like Green Valley Creamery (for regular try Lifeway!)
  • 1/2 unripe banana (freeze for extra creaminess)
  • 1 kiwi, peeled
  • 1 tbsp hempseed hearts
  • 1 tbsp chia seeds


  • Add liquid to blender first, followed by all your other ingredients.
  • Blend and enjoy!


  • For extra creaminess, freeze your banana and kiwi ahead of time!
  • You can play around with different components. Try 2 kiwis and a 1/4 banana or 2 Tbsp chia seeds instead of hempseed hearts.
  • You’re getting protein from the kefir and chia seeds, but you can add your favorite protein powder as well. I’d recommend either Vital Proteins Unflavored Collagen Powder or Owyn Plant Based Vanilla!
Keyword low fodmap

Looking for more help? Read my Beginner’s Guide to the Low FODMAP Diet.

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