This Fiber-Packed Smoothie (22 Grams) Will Surely Get Your Bowels Moving In The Morning

Being backed up quite frankly stinks (for lack of a better word). It can make you feel uncomfortably full (even if you're hungry), sluggish, and even a little self-conscious. 

Some of the most common reasons for infrequent bowel movements are a lack of fiber in the diet and poor hydration. 

You should know that it's considered normal to have anywhere from three bowel movements1 a day to three in a week. Although that's a broad range, less than that is very much considered infrequent. And even if you go every three days, you may feel better on a more daily schedule.

Fiber helps you poop by adding bulk to your stools (because it's not digested) and regulating the gut transit time (aka how long it takes for food to pass). Foods rich in insoluble fiber can expedite this transit time and attract water into the gut—eventually making it easier for the stool to pass. 

Soluble fibers also add bulk to stools and support regularity. Both types of fiber are crucial to optimal digestion. Most fibrous foods contain a combination of these fibers.

mindbodygreen's organic fiber potency+ packs an impressive 6 grams of fiber—primarily from guar beans—in one small scoop.

Its featured ingredient, guar bean fiber, is well researched and is shown to promote laxation.* 

In fact, one study including 49 people experiencing difficult and infrequent poops found that adding guar bean fiber to their diet accelerated gut transit time11, eased perceived strain on the toilet, and improved the number of weekly bowel movements (yay!).*

This fiber is paired with fiber from an organic mushroom trio, organic green kiwi fruit, and a unique probiotic strain. The probiotic Bacillus subtilis ATCC122264 helps reduce bloat12, aid abdominal comfort, and improve stool consistency.*

And bonus points because fiber also improves satiety and can help regulate blood sugar.* 

Avocados are another fruit (yes they are technically a fruit) that hides a shocking amount of fiber within its skin. 

Celery is an often overlooked vegetable that seamlessly blends into any smoothie—thanks to it being around 99% water13.

And the part of celery that isn't water is likely fiber14. 

Just 1 tablespoon of these tiny seeds provides the same amount of fiber as ½ cup of oats (about 4 grams).

They also contain plant-based omega-3s and just a bit of protein. 

Lastly, if you're feeling really backed up, there's no shame in tossing in a couple of prunes. 

While prunes or prune juice may make you think of a grandparent, eating this food is a tried and true way to promote laxation. That's because they're high in fiber and high in a sugar that helps pull water into the gut.

Nothing compares to starting your day on a lighter note. And if you're feeling backed up, the first things you should evaluate are your fiber and water intake.