Let’s Learn About 3 Keto Smoothies for Constipation
The ketogenic diet is successful for most, but unfortunately, not everyone’s body reacts the same.
While some of us can handle this diet without any problems, some break the diet and return to our old eating pattern when faced with a problem such as constipation.
So, is there a way around this? While continuing our keto diet, can we eliminate the constipation problem with a few recipes compatible with this diet?
The answer is yes! We have come up with 3 different smoothie recipes for you, each more delicious than the other, keto-friendly, and great for relieving constipation.
Watch Strawberry Smoothie Recipe Video
3 Keto Smoothie for Constipation
1. Hazelnut and Flax Seeds Smoothie
As you know, the keto diet emphasizes foods high in healthy fats to provide 70 percent fat sources.
In this recipe, we combine 2 nutrients that we can use as a source of healthy fat and also help with constipation: flaxseed and raw hazelnuts!
You can dilute them with water or hazelnut milk when making smoothies. Soak the flaxseeds in water the night before to release their essence.
Then, you can add this water to your smoothie. (see also flaxseed side effects)
Net Carb: 13g
Total Fat: 14g
This smoothie includes hazelnuts that contain high amounts of fiber and seeds. With these properties, you are likely to feel relief from your constipation. You can adjust their rates according to your daily calorie needs.
- Hazelnut (15 nuts)
- Flax Seeds (1 tbsp)
- Water/Flaxseed water/Nutmilk (1 cup)
Put the raw hazelnuts you take out of the shells, the flax seeds you soaked overnight and the water into your smoothie maker. Run it. You can consume it twice, morning and evening.
2. Kefir, Olive Oil and Strawberry
Just because you can’t eat a lot of fruit on a keto diet doesn’t mean you have to stop your body’s production of fiber.
Consuming fruits such as strawberries and avocados, which are keto-friendly and packed with fiber, will help you prevent constipation.
In addition, kefir, which is a full probiotic store, also plays an important role.
Now, let’s take a look at the ingredients for this recipe.
Net Carb: 16g
Total Fat: 7g
Kefir (1 cup)
Olive oil (1 tsp)
Strawberry (3 large9
You can adjust their rates according to your daily calorie needs.
Get the kefir, sliced strawberries and a few extra virgin olive oil drops. Combine them all and run your smoothie maker for a short time. That’s all.
3. Chia Seeds, Spirulina powder and Spinach
Here’s a powerful trio that can help you relieve your constipation. It will also cleanse your skin.
Spirulina, discovered in recent years and known as one of the superfoods, is a type of seaweed.
Spirulina is rich in protein, vitamins and minerals.
The reason why spirulina is such a useful plant is that the amount of absorption in the body reaches up to 90% because the vitamins, minerals and protein in its content are in themselves and not added externally.
Net Carb: 10g
Total Fat: 9g
Chia Seeds (1 tbsp)
Spirulina powder (1 tsp)
Spinach (Half cup, chopped)
Unsweetened coconut milk (1 cup)
Remember that in this smoothie, where you can use spinach or baby spinach, you must first start by washing the spinach thoroughly. Wash and dry them well.
Then, you can prepare this keto smoothie for constipation, which will take less than 5 minutes to make.
Add coconut milk, spirulina powder, spinach and chia seeds, which you had soaked in water for at least 1 hour before and brought to a gel consistency, into the smoothie maker.
Mix well and consume.
Why Constipation Happens on the Ketogenic Diet
The ketogenic diet is a new system for most of us, very different from the typical American-style diets that the body is used to.
Constipation is one of the most likely things to happen when we switch to low-fiber foods or suddenly transition in our diet.
This sudden transition can put your system in a stressful state. For this reason, before starting a ketogenic diet immediately, get your body used to it.
If you gradually teach your body what it will face, you will be less likely to experience such problems.
If constipation doesn’t improve after a few days, make an appointment with your doctor. Here are some other ways you can try to find relief during that time:
- Make sure you drink more water. This supports better functioning of the intestinal tract.
- Go to the bathroom at the same time every day. This is good gut training.
- Temporarily add more fiber-rich foods to your diet.
- Keep your mobility high. Going for a bike ride or hiking in the evening is always good.