3 Creamy Keto Smoothies for Constipation

The keto diet is a fantastic diet to loose belly fat fast because it reduces drastically your daily intake of carbohydrates in order for your body to burn the fat instead. Practically that means eating 20 to 50 grams of fibers a day.

And you have it: that’s the exact reason why some people experience constipation after going on the keto diet. This article provides 3 easy recipes of keto smoothies for constipation that will help you to get rid of it.

Table of Contents

Coconut Chai Smoothie

This is a Coconut Chai Keto Smoothie recipe doesn’t make use of bananas. Instead the thickness and smoothness come from using almond butter and coconut cream. This give this keto smoothie recipe a special creaminess that you will love.

The coconut cream and the almond butter bring a lot of fats in this recipe which is exactly what we want for any keto diet. Since we use coconut those fats are made of healthy MCT oils which your body will thank you for. The spices used are cinnamon, cardamom, ginger, cloves, and nutmeg, which make a delicious chai mix and give an awesome flavor to this keto recipe.

Last but not least the prune juice is what will help your body to fight constipation. Prunes are a fruit very rich in fibers. And there you have it, your coconut chai keto smoothie to fight constipation.

The list of ingredients is the following:

  • coconut cream
  • prune juice
  • unsweetened almond milk
  • almond butter
  • dates
  • cinnamon
  • cardamom
  • ground ginger
  • cloves
  • nutmeg

Alyssia composed this healthy and natural recipe of keto smoothie for constipation. You can find the whole recipe here.

Keto Chocolate Orange Smoothie with Extra Fiber

Chocolate is my favorite food forever! Forever! I had to say that. So if I can make a delicious recipe of a keto chocolate smoothie which on top of that will help fight constipation, I mean, it’s just a no brainer. Let’s go for it keto enthusiasts!

Did you ever try mixing chocolate with orange in any kind of recipe? The two flavors are vey complementary and marry themselves very well. So this smoothie will have a terrific taste in your mouth.

There is a small trick and secret for this keto smoothie to be rich in fibers and help get rid if the nasty constipation. It makes use of Metamucil which is a nutritional supplement you can find in supermarket that’s made of psyllium husk fiber which is a fiber extracted from the seeds of a plant named Plantago.

The list of ingredients is the following:

  • unsweetened cashew milk
  • Metamucil
  • MCT oil
  • cocoa powder
  • almond butter
  • your choice of sweetener
  • ice cubes
  • peel of orange or orange zest

The Fit Fork composed this smart keto smoothie recipe to fight constipation for us. You can find the whole recipe here.

Chia Seeds, Spinach and Spirulina

Spirulina is a type of blue-green algae that can be consumed by humans. It is considered a superfood because it is very rich in vitamins, dietary minerals and proteins. As it contains a lot of proteins it is particularly well adapted to a ketogenic diet.

Provided in its typical supplement form as a dried powder, a 100-g amount of spirulina supplies 290 kilocalories (1,200 kJ) and is a rich source (20% or more of the Daily Value, DV) of numerous essential nutrients, particularly protein, B vitamins (thiamin, riboflavin, and niacin, providing 207%, 306%, and 85% DV, respectively), and dietary minerals, such as iron (219% DV) and manganese (90% DV).


The list of ingredients is the following:

  • Natural chia seeds
  • Spirulina powder
  • Spinach Leaves
  • Unsweetened coconut milk

The nutritionist Damla composed this original recipe which you can find here.

Why Constipation Happens on the Ketogenic Diet

As mentioned at the beginning of this article the keto diet transforms radically your eating habits at least for the vast majority of Westerners. There is a huge amount of fats that is consumed daily. That allows your body to source its energy instead of relying on glucose that comes from metabolized carbohydrates.

This also implies that we switch to a low-fiber diet. But fibers are crucial part of the digestive process. Whereas they are not nutritional and not absorbed by the body, they are necessary for the intestine tract to function properly. Switching too fast to a keto diet will make it hard for your intestines to continue to function properly.

Its is recommend to transition gradually as explained in our Keto Guide 101.

Here are some natural ways to help relieve constipation at home:

  • Drink plenty of fluids. Drink large glasses of water all along your day. This will the increase quantity of water inside the gut and help soften stools. This is important for your intestines to function properly.
  • While transitioning to keto you could add a supplementation in dietary fibers using Metamucil as highlighted in the keto chocolate orange smoothie recipe with extra fibers above.
  • Take probiotics. They are live cultures of bacteria that are beneficial for you gut. Kefir is a great source of probiotics. You can also find them in some yogurts like Dannon Activa.
  • Exercise on a regular basis. Ideally you should exercise daily by walking 30 minutes at least. If your schedule makes that difficult try to at least to exercise one a week. That helps soften the stool as it reduces the time it takes for the food to move inside the large intestine.


Wikipedia – Psyllium husk fiber

Wikipedia – Spirulina

Harvard Health Publishing – Natural ways to relieve constipation

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