5 Recipes To Fight Constipation

To avoid constipation, it is essential that we add fiber to our diet, and that we practice physical activity to promote bowel movement. A sedentary lifestyle is constipation’s best ally.

Constipation is not only a very disturbing health problem that affects our quality of life. It can also be the source of many chronic and degenerative diseases, because it causes a buildup of toxins in our blood stream that are not naturally expelled from our body.

In this article we will offer you several recipes which, in addition to being simple and delicious, have laxative properties. You can include them daily in your menus and leave constipation behind you once and for all.

Flax bread

This recipe is more like crackers or rusks than bread as we usually hear it, but the advantage is that it does not contain flour. The basis of this bread is flax, a seed traditionally used to combat constipation.

Ingredients:

• 300 grams of flax seeds
• 2/3 of a glass of water
• Oregano or other spices to taste
• A spoonful of sea salt

Preparation:

1. Grind the flax for a few seconds, so that the seeds are lightly pounded. Add salt, spices and water, and mix everything well so that there are no lumps.
2. Spread this dough on a baking dish, previously covered with baking paper.
3. Leave to cook for 2 hours at 60 degrees so that the dough gradually dehydrates, without burning.

This bread allows us to accompany all types of appetizers, sauces, creams, etc. 

Oatmeal and prune smoothie

Oats are one of the healthiest grains, and they help us fight constipation because they are very high in soluble fiber, known as mucilages, which lubricates us from the inside and soothes our digestive system. by improving our intestinal transit. Oats also help us lower our cholesterol levels.

Prunes contain up to 16 grams of fiber per 100 grams of fruit, but also many nutrients that stimulate the activity of the muscles in our colon.

Ingredients

• Two spoonfuls of oatmeal.
• 3 prunes soaked in water for at least
• Half a glass of water

Preparation: 

Mix all the ingredients well and, according to your taste, you can sweeten everything with a little honey. This smoothie is delicious and very energetic, it is ideal to drink it in the morning.

Kiwi jelly

Kiwifruit is one of the fruits that contains the most fiber and many people consume it in the morning on an empty stomach so that they can pass their stool very easily.

We offer you a kiwi jelly recipe, in which we will use agar-agar, an algae that also plays the role of a great intestinal regulator and regenerator.

Ingredients:

• 4 kiwis
• A spoonful of agar-agar powder
• 2 glasses of water or fruit juice
• A natural sweetener (honey, cane sugar or molasses, etc.)

Preparation: 

1. Mash the kiwis well with a fork, or mix them directly if you prefer a more homogeneous texture.
2. Dilute the agar-agar in the chosen liquid, then mix everything with the kiwi and sweeten to your taste.
3. Bring everything to a boil and mix well to prevent lumps from forming.
4. When boiling, remove from heat and let cool in small glass jars.
5. When the mixture is lukewarm, put it in the refrigerator.

Forest fruit kefir

Kefir is a kind of fermented yogurt that has all the benefits of yogurt, but with some additional benefits  because it is digested better (containing little lactose) and it improves the condition of our intestinal flora because it is fermented.

In this recipe, we suggest you mix it with forest fruits such as currants, raspberries or fresh blackberries, which are among the fruits with the most fiber. They have between 6 to 7 grams per 100 grams of fruit.

In this way, you will have at your disposal a delicious and very healthy breakfast or snack.

Lentil stew

Finally, we offer you a good dish made with pulses, because they are very good for your health, very inexpensive and rich in vegetable proteins and fibers. Pulses are very little present in our diet, although they are among the most complete ingredients that we know.

The most nutritious and laxative way to eat pulses is to mix them with brown rice and vegetables.

You can prepare a sofrito (South American dish made with fried vegetables) with onions and vegetables, then add broth, lentils, and brown rice. It is a dish rich in energy, ideal for very cold days.

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