5 Recipes to Fight Constipation

· September 1, 2015
To prevent and fight constipation, it's necessary to include fiber rich foods and healthy vegetables in your diet, including adding exercise to help your body's intestinal movement. A sedentary lifestyle will put you at risk for constipation.

Having chronic constipation can cause severe health issues in addition to causing discomfort and affecting your quality of life as your body isn’t able to naturally eliminate toxins that are flittered from your bloodstream. Keep reading to discover recipes to fight constipation.

This article will give you a few recipes which are simple and delicious to help fight constipation. The ingredients act as a natural laxative and are safe to eat daily. They will help you tackle your constipation problems.

Flax seed bread to help fight constipation

This original recipe is more similar to crackers or chips than bread. It has the advantage of not having any flour. The base of this recipe is flax seed, a seed used traditionally to in recipes to fight constipation.

Ingredients:

  • 300 grams of flax seed
  • 2/3 cups of water
  • Oregano or your favorite seasonings
  • One teaspoon of sea salt

Preparation:

  1. Grind the flax for a few minutes so that they retain some firmness. Add salt, seasoning and water and mix well so there are no lumps.
  2. Place the dough in a pan covered with a sheet of baking paper.
  3. Bake for 2 hours at 140 degrees, so that the dough begins to dehydrate and rise.

Oatmeal and cherry shake

Oatmeal is one of the most healthy cereals out there because of its soluble fiber characteristics known as mucilage. Mucilage lubricates and eases the intestinal tract. And, it’s not bad at reducing cholesterol. This makes it a great recipe to fight constipation.

In addition, dried cherries have around 16 grams of fiber per 100 pieces, as well as other nutrients which stimulate the muscles in the colon and intestinal contract.

Ingredients

  • 2 tablespoons of oatmeal grains.
  • 3 dried cherries soaked in water for a half hour.
  • Half a glass of water.

Preparation:

Blend the ingredients together until smooth, and you can sweeten it with some honey. This smoothie is delicious and gives you an energy boost. It’s ideal to drink at breakfast.

shake to fight constipation

Kiwi gelatin

Kiwi is also a great fruit to use in recipes to fight constipation because of the amount of fiber it contains. This is why many people include kiwi in their breakfast as it can help their digestive system. Try this recipe which includes agar-agar to regulate your system.

Ingredients:

  • 4 kiwis
  • One tablespoon of powdered agar-agar
  • 2 cups of water or fruit juice
  • Natural sweetener (honey, cane sugar or bee jelly, panela).

Preparation:

  1. Smash the kiwis with a fork or blend them in a blender if you prefer a thicker texture.
  2. Mix the agar-agar powder in water and add to the kiwi. Sweeten as you like.
  3. Heat over a high temperature until boiling and stir constantly.
  4. Once it begins to boil, remove from the heat and leave it to cool.
  5. Store the mixture in refrigerator.

Kiwi has other health benefits too: 8 Benefits of Kiwis That You Should Know About

Kefir with berries

Kefir is a type of fermented yogurt that contains all of the benefits of other yogurts as well as some extras. It’s more easily digestible thanks to its low levels of lactose and can help keep your intestinal flora healthy.

This recipe proposes combining kefir with berries, such as blackberries, raspberries, and currants which contain high amounts of fiber. They have at least 6 to 7 grams of fiber per 100 berries.

You’ll also have a healthy breakfast that’s tasty, too.

red currents

Lentil soup

Finally, we suggest a comforting bowl of lentil soup. Lentils are not only healthy, economic and rich in vegetable proteins but also have a good amount of fiber. Lentils are slowly regaining popularity thanks to their health benefits. They are one of the most complete grains available.

The best way to consume lentils is combined with brown rice and vegetables.

Try out this delicious dish: sauté onions and green vegetables, then add stock, lentils and rice and stew together. It’s a great dish for cool days.

Find out more about lentils: The Health Benefits of Lentils

Images courtesy of Peet Sneekes, Robin Lee and di.wineanddine.

Garza, J. M., & Kaul, A. (2014). Constipation. In Pediatric Gastroenterology: A Color Handbook. https://doi.org/10.1201/b16722

Brenner, D. M., & Shah, M. (2016). Chronic Constipation. Gastroenterology Clinics of North America. https://doi.org/10.1016/j.gtc.2016.02.013

Anderson, J. W., Baird, P., Davis, R. H., Ferreri, S., Knudtson, M., Koraym, A., … Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition Reviews. https://doi.org/10.1111/j.1753-4887.2009.00189.x