The Infamous Morning Call of Nature

This Fiber-Loaded Smoothie (Containing 22 Grams) Is Guaranteed to Kickstart Your Digestion in the Morning

Fiber Smoothie Start Your Day with 22 Grams to Stay Regular

Green keto smoothie with matcha and mint

Oh, the woes of being backed up! It’s a crappy situation (pun intended) that can leave you feeling uncomfortably full, sluggish, and maybe even a little self-conscious. But fear not, my dear readers, for I have the perfect solution to get things moving in a timely manner: the ultimate gut-nourishing and bowel-clearing smoothie!

Now, just like how you rely on an alarm to wake you up and get you out of the house in the morning, your bowels could use a little wake-up call too. So, without further ado, let’s dive into the importance of fiber and hydration in the morning, shall we?

Fiber and Hydration: The Dynamic Duo

Fiber Sources

We all know that fiber and water play vital roles in maintaining a healthy digestive system. But did you know that a lack of fiber in the diet and poor hydration are common culprits of infrequent bowel movements? Imagine your digestive system as a well-oiled machine that needs a healthy dose of fiber and hydration to keep everything flowing smoothly.

A normal range of bowel movements can vary from three times a day to three times a week (yes, it’s quite a wide range). However, anything less than that is considered infrequent, and trust me, you’ll feel much better on a more regular schedule.

So, how does fiber help you poop? Well, it adds bulk to your stools and regulates the gut transit time. Foods rich in insoluble fiber can speed up this transit time and attract water into the gut, making it easier for the stool to pass. Soluble fibers, on the other hand, also add bulk and support regularity. It’s a dynamic duo that ensures smooth sailing in the bathroom department.

But here’s the kicker: most people aren’t getting enough fiber. Shocking, right? Many adults in the US only consume around 16 grams of fiber a day, falling short of the recommended 21-38 grams, depending on their age and sex. It’s time to up our fiber game!

The #1 Tropical Smoothie to Get You Movin’ and Groovin’

This smoothie recipe is a game-changer when it comes to getting things moving in the bathroom department. It’s packed with fiber (a whopping 22 grams!), water content, probiotics, and digestive enzymes. Say goodbye to sluggishness and hello to a revitalized gut!


  • ½ cup papaya (1.5 grams fiber)
  • ½ cup chopped mango (fresh or frozen) (1.3 grams fiber)
  • ½ cup pineapple chunks (1 gram fiber)
  • 1 scoop of organic fiber potency+ (6 grams fiber)
  • ½ avocado (6.7 grams fiber)
  • 3 celery ribs
  • 1 tablespoon chia seeds (4 grams fiber)
  • 3 pitted prunes, optional (1.5 grams fiber)
  • ½ cup Kefir (or plant-based yogurt), optional
  • A scoop of your favorite protein powder, optional
  • Coconut water, water, or milk of choice to thin
  • Ice, as desired


  1. Add everything to a blender, and blend until smooth.

The Superstars of Smoothie Ingredients

Now that you have the recipe at your fingertips, let’s delve into the health benefits of each superstar ingredient. Trust me, you’ll be amazed!

Papaya, Pineapple, and Mango

Oh, the tropical trio! These fruits will whisk you away to a sunny paradise, at least in your imagination. But they’re not just delicious; they also provide a sneaky amount of water and various digestive enzymes.

Papayas contain an enzyme called papain, which helps break down protein in your digestive tract. Pineapples, on the other hand, boast bromelain, a digestive enzyme with antioxidant properties. And let’s not forget about mangoes, which provide a group of digestive enzymes called amylases, aiding in the digestion of natural sugars.

Organic Fiber Potency+

Organic Fiber Potency+

Meet the powerhouse of fiber: organic fiber potency+. Packed with an impressive six grams of fiber from guar beans, this flavorless wonder powder will do wonders for your digestion. Guar bean fiber has been researched extensively and is proven to promote laxation. One study even showed that it accelerated gut transit time, eased strain on the toilet, and improved the number of weekly bowel movements. Talk about impressive!

And here’s another bonus: it contains fiber from an organic mushroom trio, organic green kiwi fruit, and a unique probiotic strain, Bacillus subtilis ATCC122264. This probiotic not only reduces bloat and aids abdominal comfort but also improves stool consistency. Fiber and probiotics in one powerful package? Count me in!


Avocados, the versatile fruit (yes, it’s a fruit), are hiding a shocking amount of fiber. Half an avocado provides about 6.7 grams of both soluble and insoluble fibers, adding a creamy texture and healthy monounsaturated fats to your smoothie. It’s a win-win situation!


Don’t underestimate the power of celery! This often overlooked vegetable is around 99% water, making it a perfect addition to any smoothie. Plus, it’s likely packed with fiber, so feel free to add more than the recipe suggests if you’re feeling adventurous.

Chia Seeds

Who knew that these tiny seeds could pack such a fiber punch? Just one tablespoon of chia seeds provides the equivalent amount of fiber as half a cup of oats. Not only that, they’re also a great source of plant-based omega-3s and protein. Toss them directly into your smoothie for an added boost.


If you’re feeling really backed up, fear not, for prunes are here to save the day. High in fiber and a sugar that attracts water into the gut, prunes are the ultimate natural laxative. According to functional medicine doctor Elizabeth Boham, M.D., M.S., R.D., “Many people need only three to four prunes to have regular bowel movements.” Embrace the power of prunes!

Make It Your Own

Now that you have the know-how, feel free to customize this smoothie to your heart’s content. Swap out dairy for a plant-based alternative, enhance the protein content with your favorite powder, and make it truly your own. After all, the best smoothies are the ones that suit your taste buds and dietary preferences.

The Takeaway

Starting your day on a lighter note is the ultimate goal, and evaluating your fiber and water intake is the first step. Smoothies can be a fantastic way to check off those boxes as soon as you wake up, and with the addition of organic fiber potency+, you can boost the fiber content of any breakfast. It’s a win-win situation for your gut and your taste buds!

However, always remember to consult with your doctor if you’re pregnant, breastfeeding, or taking medications before starting any supplement routine. It’s essential to prioritize your health and seek professional advice when it comes to choosing the right supplements for you.

So, dear readers, embrace the power of fiber and hydration, and let the morning call of nature be an easy and joyful experience!