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If you need the right foods to keep you regular each day, this chocolatey daily Cacao-Beet Smoothie for Constipation recipe tastes amazing and uses the unique and gentle fiber from beets to do the trick. Enjoy this delicious, creamy slushy treat as a meal replacement (because it’s filling and nutritious), and see results the next day, reliably.
This recipe works great for real food, Gluten free and Paleo diets — and you can sub carob for the cacao if you’re trying to reduce copper or caffeine in your diet, and for AIP.
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High fiber foods for constipation
Somehow beets never make the list, but in fact, they’re one of THE most effective foods to relieve constipation fast.
Cacao-Beet Smoothie for Natural Constipation Relief
Looking for a delicious and natural way to support digestion and feel better fast? This Cacao-Beet Smoothie is one of the best smoothie recipes for constipation relief — packed with fiber and nutrients that help get things moving again.
Why beets work for constipation
Beets are one of the most effective constipation relief foods, thanks to their high fiber content and unique ability to aid bile flow, which supports healthy digestion. They also provide prebiotics that nourish good gut bacteria, improving overall gut balance. Plus, their insoluble fiber helps move food through the intestines and adds bulk for easier elimination.
Combined with cacao (or carob) and organic psyllium husk powder, this blend becomes a powerhouse of natural constipation relief.
Unlike harsh laxatives, this smoothie to help with constipation works gently by nourishing your digestive system with real food. It’s one of the best healthy smoothies for constipation and a great way to eat better while enjoying something rich and chocolatey.
Enjoy this recipe as part of your morning routine, for lunch or as a mid-afternoon pick-me-up — it’s not only one of the best smoothie recipes for constipated adults, but a half portion is helpful for kids, too.
Whether you’re exploring new constipation remedies or simply want to keep digestion regular, this constipation smoothie makes it easy to feel good from the inside out.
What is psyllium husk powder and why it works
Psyllium Husk Powder is a natural, bulk-forming fiber made from the outer husks of Plantago ovata seeds. When mixed with water, it forms a thick gel that absorbs liquid in the intestines, softens stool and increases its bulk — helping stimulate bowel movements for gentle constipation relief.
Enjoy the benefits in a full smoothie like this one, or take psyllium with a full glass of water, so it expands gently. Start with the smaller dose quantity mentioned in the recipe (1/2 teaspoon) to let your body adjust and avoid bloating or gas. Results may take 12 or more hours when you first use it, so give it time to work naturally.
Most people see results in about 12 hours.
Ingredients in Chocolate Beet Smoothie
See links for any of these ingredients in the main Recipe card below.
- 1 large beet, or 2 small beets (about ¾ to 1 lb. total) — or see variation that uses beet powder in the Recipe Notes
- milk of choice
- cacao powder, or roasted carob powder if preferred (lower copper and lower caffeine option)
- organic psyllium husk powder (find it here, and learn more about this ingredient above)
- honey, or pure maple syrup
- quality salt
How to make it
- Don’t peel the beets — just wash them well. Roughly chop and place them in a pot, then cover with water. Cook over medium heat until tender all the way through, about 15 to 25 minutes depending on chunk size. Drain and cool slightly. (Tip: Cook several beets at once to have extras for future smoothies; store them in the fridge.)
- Next, decide whether you’d like a hot or cold smoothie. Personally, I prefer hot smoothies more and more as time goes by.
- For a hot smoothie, whisk milk and cacao together in a small saucepan — heating also helps the chocolate flavor bloom — and warm it over medium heat, stirring occasionally, until hot; add beets, and heat a little longer until they’re heated through.
- For a cold smoothie, plan ahead to chill or freeze your cooked beet chunks.
- Add all ingredients to the blender: hot or cold milk, cacao or carob, warm or cold beets, optional psyllium, sweetener and salt.
- Blend until completely smooth. Pour, serve and enjoy!
Cacao-Beet Smoothie for Constipation (High Fiber)
Equipment
- small saucepan or larger one to prep in bulk ahead of time
Ingredients
- 1 large beet or 2 small beets (about ¾ to 1 lb. total) -- or see variation that uses beet powder in the Recipe Notes
- 1 cup milk of choice (best to use non-dairy milks with just 3 clean ingredients, or homemade)
- 1 Tablespoon to 1 heaping Tablespoon cacao powder <-- see link (least expensive organic) or roasted carob powder if preferred (lower copper and lower caffeine option)
- optional: ½ to 1 teaspoon psyllium husk powder <-- see link (least expensive organic) Psyllium adds great soluble fiber for most people, but omit for some sensitive individuals and AIP.
- 1 tablespoon honey or pure maple syrup
- pinch quality salt
Instructions
- Don’t peel the beets — just wash them well. Roughly chop and place them in a pot, then cover with water. Cook over medium heat until tender all the way through, about 15 to 25 minutes depending on chunk size. Drain and cool slightly. (Tip: Cook several beets at once to have extras for future smoothies; store them in the fridge.)
- Next, decide whether you’d like a hot or cold smoothie. Personally, I prefer hot smoothies more and more as time goes by.
- For a hot smoothie, whisk milk and cacao together in a small saucepan — heating also helps the chocolate flavor bloom — and warm it over medium heat, stirring occasionally, until hot; add beets, and heat a little longer until they're heated through.
- For a cold smoothie, plan ahead to chill or freeze your cooked beet chunks.
- Add all ingredients to the blender: hot or cold milk, cacao or carob, warm or cold beets, optional psyllium, sweetener and salt.
- Blend until completely smooth. Pour, serve and enjoy!
Notes
Beet Powder Smoothie for Constipation
Beet Powder variation
If it feels inconvenient to use cooked beets, this variation uses beet powder (find it here). I would say that while both recipes are effective, the whole beets are slightly more effective, if you really need that extra fiber. But if you prefer, try this recipe first, and see if it's enough to do the trick. I've added a few different ingredients than the original recipe to ensure its effectiveness. Ingredients:- 1 cup milk of choice (best to use non-dairy milks with just 3 clean ingredients, or homemade)
- 1 Tablespoon roasted carob powder
- 2 teaspoons beet powder
- 1 Tablespoon chia seeds or flax seeds
- ¾ cup frozen banana chunks or slices
- For best (stronger) effects on constipation, replace the banana with 6 softened prunes. (Okay to soak, then freeze prunes for best smoothie texture.)
- ¾ cup frozen blueberries
- 1 Tablespoon honey or pure maple syrup
- 1 teaspoon psyllium powder
- pinch best quality clean salt, or potassium salt for the best mineral profile
- Place milk, cacao, beet powder and chia or flax into blender. Blend 15 seconds, or until smooth and powders are incorporated.
- Add remaining ingredients: banana, blueberries, sweetener, psyllium and salt.
- Blend until smooth, 30 to 50 seconds. Serve.
Nutrition
Pin Cacao-Beet Smoothie for Constipation here:
Heather says
Looks so yummy! Am I mistaken, aren’t beets high in vitamin A and cocoa high in copper?
Megan says
Hi Heather, thank you! This recipe is not low vitamin A or low copper. But, beets aren’t super high in A, either. Because I’m low A and low copper, I’ll never produce recipes that are high A or that don’t give a lower copper option; so with this recipe, I provide the carob option. (Yes, cocoa is high in copper!) Part of the reason I still produce recipes that aren’t super low vitamin A is for my readers or new readers who aren’t doing the diet, but hopefully they’ll find their way to these truths once they find Eat Beautiful. I purposely link to copper articles in this recipe, so readers have the opportunity to learn about this concept. I hope that helps to explain. 🙂
Heather says
Ah that makes sense! Yeah, it took me 4 years of following you until I finally tried the diet 😆 So glad I did ☺️
Megan says
Yay!!! So glad you did, too!! (And think how many haven’t yet! You’re ahead of most!)😁