The best pregnancy smoothie for constipation, energy, brain health, and wellness.

The BEST Pregnancy Smoothie for Constipation, Energy, and Wellness!

This pregnancy smoothie has been a life saver throughout my entire pregnancy! It’s chock full of beneficial vitamins, minerals, antioxidants, and immune-boosting properties. And, based on all of my research, every ingredient is safe to consume throughout all stages of pregnancy. It’s helped so much with pregnancy constipation, bloating, energy levels, boosting immunity, brain health (for me and baby), and overall wellness. (disclaimer: always consult with your doctor before making dietary changes!)

Best of all, you can whip it up in about 5 minutes, so it’s an easy way to boost nutrition, get in those calories, and avoid being “hangry.”

The best pregnancy smoothie for constipation, energy, brain health, and wellness.

Why This Pregnancy Smoothie is So Beneficial

When planning out the ingredients for this pregnancy smoothie (for myself!), my goal was to pack in as many nutrient-dense pregnancy-friendly foods as possible to nourish both myself and the baby while also addressing the constipation (pregnancy constipation is real, y’all!). But, I still wanted it to taste delicious!

Well, I believe I’ve perfected this pregnancy smoothie and can’t wait for you to try it. It’s packed with fiber, brain-boosting foods, immune-boosting foods, and lots of micronutrients to keep you nourished and energized. Best of all, this smoothie is customizable so be sure to continue reading to see some different food variations you can add based on your preferences and needs. Oh, and did I mention – it tastes amazing!!

Note: Even if you’re not pregnant, this nutrient-dense smoothie is still a great addition to your weekly routine!

The best pregnancy smoothie for constipation, energy, brain health, and wellness.

Pregnancy Smoothie Ingredients (plus their benefits)

Each ingredient in this pregnancy smoothie is thoroughly researched and carefully thought out. Below, I’ve listed a few of the benefits of each ingredient plus optional add-ins to boost the nutritional content even more.

The best pregnancy smoothie for constipation, energy, brain health, and wellness.

Banana and/or Avocado

For any of my smoothie recipes, I always like to add an ingredient that’s going to give the smoothie a creamy texture and today it’s frozen banana. Bananas are a good source of potassium, which is an electrolyte that helps to promote hydration and prevent muscle cramping. Surprisingly, during pregnancy (especially in the later stages), many women find they tend to get muscle cramps more easily. Bananas may help to prevent or lessen those cramps thanks to their high potassium content.

Low Sugar Option: If you have gestational diabetes or you just prefer a lower sugar option, avocados are a great substitute! They’re also rich in potassium as well as magnesium, folate, fiber, and healthy fats. The taste won’t be quite as sweet, but the texture will still be super creamy.

Frozen Berries

Okay – technically, they don’t have to be frozen, but using frozen fruit in your smoothies makes a world of difference with the texture (it makes the smoothie thicker and creamier!). Today, I’m using strawberries in my smoothie, but I like to rotate between blueberries, strawberries, or even a berry blend.

Berries are packed with Vitamin C, antioxidants, and fiber (which helps to combat the pregnancy constipation), and they’re lower in sugar than most fruits.

Why is Vitamin C so important during pregnancy? Well, during pregnancy, your immune system changes. It actually represses itself so that your body doesn’t view the fetus as a “foreign object” and attack it. This, in turn, can lower the mother’s immune system and make you more susceptible to getting sick. As a result, it’s important that you consume lots of immune-boosting foods during pregnancy to avoid getting colds, flus, infections, etc. and berries are one of the best!

The best pregnancy smoothie for constipation, energy, brain health, and wellness.

Hemp Seeds

With every smoothie recipe I make, I try to always include healthy fats. But, with this pregnancy smoothie, it’s of utmost importance because healthy fats are so good for the baby’s brain development and for mom’s hormones.

One of my favorite healthy fats to add to smoothies is – hemp seeds. Hemp seeds are incredibly nutritious. They’re rich in Vitamin E, magnesium, zinc, potassium, and B vitamins. And, they also provide a good balance of omega-3 to omega-6 fatty acids, which are very important for brain health and development.

Variation: I do like to rotate the hemp seeds with pumpkin seeds sometimes to get in a variety of nutrients. Pumpkin seeds, in particular, are high in zinc, which is a very important mineral during pregnancy and really just for your health in general. Specifically regarding the baby’s health, zinc is great for brain development and cell growth while it also helps to give the mom’s immune system a boost.

Ground Chia or Flax Seeds

Adding in ground chia or flax seeds helps to boost the fiber content of this smoothie, which is great for relieving pregnancy constipation. In fact, this smoothie contains 14g of fiber because pretty much every ingredient as some fiber in it. Fiber is essential to keeping your bowels moving, which is extra important during pregnancy as your digestion and bowels can get very sluggish leading to bloating and constipation.

As soon as I started adding these to my morning smoothie, I noticed a difference in my bowel movements within 1-2 days. Personally, I like to rotate between the two. But, both are high in fiber and healthy fats. Additionally, chia seeds contain a good amount of calcium, which is necessary for bone health and development.

Pro Tip: Always use ground chia or ground flax as it’s much easier to digest and it’ll ensure you’re extracting all of the nutrients they have to offer. You can make your own by grounding them with a coffee grinder.

The best pregnancy smoothie for constipation, energy, brain health, and wellness.

Nut Butter

Another healthy fat I like to add to this pregnancy smoothie is unsweetened almond butter. Almonds are a good source of Vitamin E, magnesium, and even contain a decent amount of copper, Vitamin B2, and phosphorus. Of course, it’s also a good source of healthy fats and even contains some protein. Make sure you get the almond butter that contains no added sugars, oils, preservatives, etc.

Variation: If you ever want to switch it up, you can also use pumpkin seed butter, sunflower butter, or peanut butter.

Romaine Lettuce (or leafy greens)

Adding in romaine lettuce or leafy greens (i.e. spinach, kale, etc.) just bumps the fiber and nutritional content of this smoothie up even more. And, you don’t have to add much! I usually only add 2-3 romaine leaves or 1 handful of leafy greens. The insoluble fibers in greens are super beneficial for colon health and helping to “get things moving.”

Additionally, greens contain vitamins and minerals, including folate, which is very important during pregnancy, especially for the baby’s brain and spinal health.

Pro Tip: Make sure you wash your produce really well to avoid harmful bacteria, bugs, etc. I like to soak my romaine in a water/vinegar mixture for 15-20 minutes then give it a really good rinse.

Water, Milk, or Coconut Water

Lastly, you’ll want to choose a liquid that’s fits your taste preference. I typically opt for water, coconut water, or unsweetened almond milk. But, you can also use regular milk if you don’t have a dairy sensitivity, which can be especially beneficially if you need to increase your calcium intake.

Optional Add-Ins

To really take this pregnancy smoothie to the next level, here are a few optional add-ins I like to include.

  • Protein Powder: To bump up the protein content in this smoothie, I like to add in 2 scoops of collagen peptides, but any type of high quality protein powder will do! The collagen peptides will not only increase the protein content, but it can also be beneficial to supporting the connective tissues in the body.
  • Celtic Sea Salt: This unprocessed mineral salt can help to improve hydration and prevent sodium loss from excessive urination.
  • Matcha Powder: If I ever need an energy boost, I’ll add in 1/2-1 tsp of matcha powder, which contains 35-70mg of caffeine along with beneficial antioxidants and L-theanine to avoid jitters.
  • Prenatal Vitamin: If you have a powdered prenatal vitamin or you can pop open the capsules, try adding your prenatal into this smoothie so you don’t have to swallow so many pills!

How To Make This Pregnancy Smoothie

The best pregnancy smoothie for constipation, energy, brain health, and wellness.

Step 1: Add all smoothie ingredients to a high speed blender. I love my Vitamix blender, but any high speed blender works!

The best pregnancy smoothie for constipation, energy, brain health, and wellness.

Step 2: Blend until it’s extra smooth. Enjoy!

Expert Tips

  • Frozen Fruit: To give the smoothie a thicker, creamier texture, the trick is using frozen fruit (or frozen avocados). You can either buy pre-packaged frozen fruit or freeze your own.
  • Make it Fresh: To get the most nutrition possible out of this pregnancy smoothie, you’ll want to make and drink it fresh. But, if you need to prep it in advance, try my smoothie freezer packs method.
  • Switch it Up: Try different variations of this smoothie to get in a variety of nutrients throughout the week. For instance, swap out the almond butter for sunflower butter sometimes or add spinach instead of romaine lettuce.
  • Add Lemon Juice: If you need to prep this smoothie the night before, squeeze in the juice from 1/2-1 lemon. The citric acid can help to preserve the nutrients a little longer and slow down oxidation.
The best pregnancy smoothie for constipation, energy, brain health, and wellness.

Frequently Asked Questions

Is this smoothie safe for pregnancy?

It’s important to always consult with your doctor before making dietary changes or if you’re unsure about a certain ingredient. Based on all of the research I’ve done when planning out this smoothie for myself and given that I’ve consumed it my entire pregnancy, I’ve found it to be safe.

Can I prep this smoothie in advance?

It’s best to drink it fresh to get the most out of it nutritionally. However, you can prep it in advance. If you’re only prepping it the night before, then add in the juice from 1/2-1 lemon to help preserve the nutrients. If you’re prepping it several days in advance, I suggest using my smoothie freezer pack method.

When do I drink this smoothie?

You can drink it any time of day, but I enjoy drinking it in the mornings as I find it gives me a natural boost of energy.

The best pregnancy smoothie for constipation, energy, brain health, and wellness.

Nutritious Pregnancy Smoothie for Constipation, Energy, and Wellness

5 from 1 vote
This healthy pregnancy smoothie is packed with nutrient dense foods to help boost energy naturally, relieve constipation, promote brain health, and support overall wellness during your entire pregnancy.
Prep Time 5 minutes
Total Time 7 minutes
Course Breakfast, Drinks
Cuisine American
Servings 1 serving
Calories 430 kcal




  • 1 Frozen Banana (or 1/2 of an avocado)
  • 1 C. Frozen Strawberries (or any type of berry)
  • 2 Tbsp Hemp Seeds
  • 1 Tbsp Ground Chia Seeds or Ground Flax Seeds
  • 1 Tbsp Almond Butter
  • 2-3 Romaine Leaves (or 1 handful of spinach or kale)
  • Water, Coconut Water, or Almond Milk, to taste
  • Pinch of Celtic Sea Salt, optional add-in (I use this brand)
  • 2 Tbsp Collagen Peptides, optional add-in (I use this brand)
  • 1 tsp Matcha Powder, optional add-in for energy boost (I use this brand)


  • Add all ingredients to the blender.
    The best pregnancy smoothie for constipation, energy, brain health, and wellness.
  • Blend until extra smooth.
    The best pregnancy smoothie for constipation, energy, brain health, and wellness.
  • Enjoy right away!
    The best pregnancy smoothie for constipation, energy, brain health, and wellness.


  • Macro count does not include the optional add-ins.


Serving: 1Calories: 430kcalCarbohydrates: 46gProtein: 14gFat: 22gFiber: 14gSugar: 24g
Keyword breakfast smoothie, pregnancy smoothie, smoothie
Did you make this recipe? Be sure to tag me on Instagram!@KaylaJChandler or #FeelinFabWithKayla

Disclaimer: This post is for informational purposes only and is not medical advice. Always consult with your doctor or a medical professional before beginning any new diet, supplement, etc., especially if pregnant or on prescription medication.


One Comment

  1. 5 stars
    Absolutely delicious! I wanted a refreshing and healthy smoothie for lunches during the hot spring/summer and this one is perfect. I am not pregnant, but appreciate the protein and vitamins in this drink. Thank you!


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