Cacao-Beet Smoothie for Constipation (High Fiber)

cacao beet smoothie for constipation in tall clear glass with cocoa powder dusted around the base

Cacao-Beet Smoothie for Constipation (High Fiber)

This creamy Cacao-Beet Smoothie for Constipation is a delicious, fiber-rich recipe that keeps you regular naturally. (Real Food, GF, Paleo, carob / AIP option)

Course Breakfast, lunch, Snack

Cuisine American

Keyword beet, chocolate, constipation, smoothie

Prep Time 10

Cook Time 20

Total Time 15

Servings serving

Calories 307kcal

Author Megan

Cost $1.50

Equipment

small saucepan or larger one to prep in bulk ahead of time
blender

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
3/4 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.)
3/4 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

Instructions

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