Lack of fiber in the diet, poor hydration, leading a sedentary life, stress, pregnancy … are some of the common causes that can lead to digestive disorders such as constipation . When this condition interferes in our routine, it is important to adopt healthy lifestyle habits and, above all, to make certain changes in the diet including the consumption of foods rich in fiber to help regulate intestinal transit and solve the difficulties that arise at the time to evacuate. At FastlyHealwe propose 5 recipes for constipation that can be effective for you and that are also very healthy to eat regularly.
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The fiber – rich foods are the most recommended when suffering from constipation , as nutrient helps regulate intestinal transit and facilitates mobility of waste through the body. All this will help combat evacuation problems and reduce the symptoms that this digestive disorder causes.
Among the ingredients with a high percentage of fiber in their composition, we find lentils , legumes that favor digestion and the expulsion of accumulated feces, since they increase in size. To improve constipation, we suggest you prepare a lentil salad , ideal to eat for lunch.
- 300 g of cooked lentils
- 1 tomato
- 1/2 onion
- 1 small carrot
- 1 small pot of corn
- 1 piece of fresh cheese
- olive oil
For this recipe we are going to use already cooked lentils, so you just have to wash them well under running cold tap water and drain them. Next, cut the onion into fine pieces, the carrot into cubes and the tomato into slices. In a container or bowl, place the freshly cut vegetables, the previously drained corn and the lentils. Chop the fresh cheese and add it to the container as well. Stir all the ingredients and, finally, season with a splash of olive oil, vinegar and a pinch of salt.
This is one of the most effective recipes to treat constipation and it is also a very healthy option. The artichoke is a vegetable that has substances, such as mucilage and inulin, which are excellent for balancing intestinal transit and facilitating evacuation. Therefore, it is advisable to consume this food in its different forms of preparation, because even drinking the liquid obtained by boiling artichokes is a great natural remedy for constipation . On this occasion, we propose a simple and delicious way to eat artichokes, and that is to prepare them in the oven as detailed below.
- 4 artichokes
- olive oil
- black pepper
The preparation of baked artichokes is very simple. First, you must put the oven to preheat to a temperature of 180º. Next, clean all the artichokes well, removing those leaves that are harder, cut the end a little and remove the tails. With your hands, open the artichokes and in the center add a little salt, black pepper and a dash of olive oil. Once ready, place the artichokes on a tray and cover with silver foil. Put the tray in the oven and let them cook for about 20 to 25 minutes.
Cream of mushroom soup
The mushrooms are very tasty and with them many recipes can be prepared to deal with slow intestinal transit and stop constipation. Although it is unknown to many, mushrooms are an important source of fiber and are very beneficial for the large intestine or colon. In addition, they provide a great feeling of satiety, thus reducing appetite. To take advantage of its properties, you can make a delicious cream of mushrooms like the following. Take note!
- 400 g of mushrooms
- 1/2 onion
- 1 and a half cups of vegetable broth
- 1 and a half cups of heavy cream
- 1 tablespoon butter
- 1 teaspoon cornstarch
- Juice of 1 lemon.
- 1 clove garlic
- 1 sprig of rosemary
- Salt and black pepper
The first step in making this recipe is to wash the mushrooms, remove any residue, and remove the tip of the stem with a knife. Cut them into small pieces, place them in the blender glass, add the lemon juice, rosemary and process. In a saucepan, fry the onion cut into thin strips with the butter and, when it is done, add the minced garlic clove and the cream of mushrooms obtained. Let it cook for about 10 minutes, after this time, pour in the vegetable broth and the cream. When the mixture boils, lower the heat of the heat and let it finish cooking for about 15 more minutes. To finish, dissolve the tablespoon of cornstarch in a tablespoon of water and add to the cream to thicken it a little.
Oatmeal dessert with red berries
This is a perfect dessert for those who suffer from occasional constipation. Combine oatmeal, which is a cereal very rich in soluble fiber, which stimulates intestinal mobility, thus accelerating transit, with red fruits, which improve the digestive process and are full of antioxidants. You will obtain an oatmeal preparation with red fruits that you can enjoy both for breakfast and as a snack, according to your preferences.
- 1 cup oatmeal
- 3/4 cup of almond milk (you can substitute it for another type of plant milk).
- 1/2 cup of plain yogurt
- 1 and a half cups of berries (blueberries, blackberries, strawberries, raspberries, etc.)
To prepare this dessert, you just have to place the red fruits in a container and mash them with the help of a fork so that they release all their juice. Then, you should add the rest of the ingredients such as almond milk, natural yogurt, oat flakes and, finally, a pinch of stevia or sweetener. If you prefer and it is to your liking, add a few pieces of strawberry and raspberry to eat them whole.
Plum, orange and blueberry juice
Natural juices are an excellent option to consume at the same time those fruits that have more beneficial properties to combat constipation. Among the most effective, we find plum, orange and blueberries , which have the ability to promote bowel movements and, in combination, exert a very soothing mild laxative effect to solve the problem of difficult bowel movements.
- 2 plums
- 2 oranges
- 1/2 cup of blueberries
If you want to drink this juice, you must first extract the juice of 2 oranges with a juicer and pour it into the blender glass. Next, wash the plums and blueberries, cut them into small pieces and add them to the blender. Process all the ingredients until a homogeneous mixture is obtained and drink a glass of this juice a day, without exceeding this consumption recommendation.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to 5 recipes for constipation , we recommend that you enter our Digestive System category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.