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This 3-Ingredient Banana Berry Smoothie Balanced My Gut Microbiome and Cured My Constipation (Finally)

Kara Jillian Brown

March 14, 2022

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Strawberry Smoothie

For as long as I can remember, I've had a very complicated relationship with my gut: It has always been a bit too active for my liking. I often poop three to four times a day, with the feeling that I'm never quite finished. I always thought that meant I was just super regular, but recently learned that that's actually a telltale sign of constipation. I've tried probiotics, stool softeners, and loads of Pepto Bismol. But nothing worked as well as the simplest tweak of starting my day with a fiber-packed banana berry smoothie.

“Fiber is key for proper digestion and supports a healthy balance of gut bacteria,” says Frank Lipman, MD, a New York Times bestselling author and the founder of Be Well. "It assists in the elimination of metabolic waste and toxins, and helps create regular bowel movements.”

Experts In This Article

Frank Lipman, MD, functional medicine doctor and chief medical officer at The Well

When I started making this smoothie, I just did it because it tastes delicious. Little did I know, my bagged blend of frozen raspberries, blackberries, blueberries, and strawberries packed a major fiber punch. Berries are one of the best sources of fiber out there. Raspberries and blackberries both contain about eight grams of fiber per cup, while a cup of blueberries contains four grams of fiber and a cup of strawberries contains about two grams of fiber. Because I use about two cups of a blend of all of these fruits, I'm netting just over 10 grams of fiber from the berries alone. The banana also helps, contributing just under two grams of fiber. And BTW, all of these fruits contain both soluble and insoluble fiber, which are each key for a well-balanced gut microbiome and a healthy digestive system.

TL; DR? I'm starting my day with about half of the 25 grams of fiber the USDA recommends that I get daily as a woman under the age of 50. That is a major perk for my cardiovascular system, energy levels, and (you bet) my chronic constipation.

After a few months of drinking this smoothie, I started to notice a huge difference in my bowels. Gone were my constant stomach pains and seemingly endless trips to the bathroom to poop. I felt normal for the first time in a long time. I figured it may have been related to the increase in my dietary fiber, but because I had also started some prescription meds from my gastroenterologist to help with my acid reflux around the same time, I thought that might be making a difference as well.

I clearly did not give my morning smoothie habit enough credit... until I stopped making them. It was November in New York, meaning it was cold, and starting my day with a frozen drink had lost its appeal. Within a week my stomach woes were back only to be soothed when I restarted my morning banana berry smoothie routine. Now, the smoothie remains a non-negotiable in my morning routine, and my gut thanks me for it every single day. Whether or not constipation is struggle city for you, you're still guaranteed to find this drink delicious, refreshing, and packed with major nutritional benefits. Follow the recipe below to make it for yourself.

Banana Berry Smoothie Recipe

Ingredients
1 banana
2 cups frozen mixed berries
3/4 cup unsweetened almond milk

Instructions
1. Add ingredients to your blender.

2. Blend until combined.

Learn more about foods that make you poop:

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