Are you tired of feeling bloated, uncomfortable, and stuck? Constipation can be a real challenge to overcome, but with the right foods and ingredients, it’s possible to get your digestive system back on track. In this article, we’ll explore 20 soothing recipes that are designed to help alleviate symptoms of constipation, from gentle fiber-rich breakfasts to comforting evening meals.
From warm prune compotes to chia seed puddings, each of these recipes has been carefully selected for its ability to promote regular bowel movements and ease digestive discomfort. Whether you’re looking for quick and easy solutions or more involved cooking projects, we’ve got you covered. So let’s get started on this journey to a healthier gut!
Warm prune and cinnamon compote
Elevate your breakfast or snack game with this sweet and comforting compote. Made with prunes, cinnamon, and a hint of citrus, it’s the perfect treat to warm up your senses.
Ingredients:
– 1 cup pitted prunes
– 1/2 cup water
– 2 tablespoons brown sugar
– 1 cinnamon stick (about 4 inches long)
– 1 tablespoon freshly squeezed orange juice
Instructions:
1. In a medium saucepan, combine the prunes, water, and brown sugar.
2. Add the cinnamon stick to the mixture.
3. Bring the mixture to a boil over high heat, then reduce the heat to medium-low and simmer for 20-25 minutes, or until the prunes are tender and the liquid has thickened slightly.
4. Remove the saucepan from the heat and stir in the orange juice.
5. Let the compote cool to room temperature before serving.
Cooking Time: 20-25 minutes
Flaxseed and banana smoothie
Start your day with a nutritious and delicious smoothie packed with omega-3 rich flaxseeds, creamy bananas, and a hint of sweetness. This recipe is perfect for a quick breakfast or post-workout snack.
Ingredients:
– 1 ripe banana
– 2 tablespoons ground flaxseed
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. In a blender, combine the banana, flaxseed, and almond milk.
2. Add the honey and blend until smooth and creamy.
3. Taste and adjust sweetness or consistency as needed.
4. Add ice cubes if you prefer a thicker texture.
5. Blend again until the ice is crushed and the smoothie is the desired consistency.
Cooking Time: None! Simply blend and serve.
Steamed apples with honey and ginger
Simplify your dessert game by steaming apples with honey and ginger, a sweet and soothing treat that’s perfect for any time of day. This recipe is a great way to enjoy the natural sweetness of apples with a hint of spice and a drizzle of golden honey.
Ingredients:
– 4-6 medium-sized apples, cored
– 2 tablespoons honey
– 1-inch piece of fresh ginger, peeled and sliced thinly
– 1 tablespoon water
Instructions:
1. Fill a large pot with about an inch of water and bring to a boil.
2. Reduce heat to a simmer and place a steamer basket over the pot.
3. Arrange apple slices in the steamer basket, leaving some space between each piece.
4. Drizzle honey evenly over the apples.
5. Place sliced ginger on top of the apples.
6. Cover the pot with a lid and steam for 10-12 minutes or until apples are tender when pierced with a fork.
7. Serve warm, garnished with additional ginger if desired.
Cooking Time: 10-12 minutes
Oat bran muffins with raisins
These moist and flavorful muffins are perfect for a healthy breakfast or snack option. Made with oat bran, raisins, and a hint of spice, they’re sure to please.
Ingredients:
– 1 cup rolled oats
– 1/2 cup oat bran
– 1/2 cup brown sugar
– 1/2 cup granulated sugar
– 1/2 cup milk
– 1 large egg
– 1/4 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 teaspoon ground cinnamon
– 1/2 cup raisins
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together oats, oat bran, brown sugar, granulated sugar, baking powder, and salt.
3. In a separate bowl, whisk together milk, egg, and cinnamon. Add raisins to the wet ingredients and stir to combine.
4. Pour wet ingredients into dry ingredients and stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups. Bake for 20-25 minutes or until tops are golden brown.
Cooking Time: 20-25 minutes
Chia seed pudding with almond milk
This healthy dessert is a simple and nutritious treat that can be customized to your taste preferences. Chia seeds soaked in almond milk create a creamy pudding-like texture, packed with omega-3s and fiber.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey (optional)
– Pinch of salt
– Vanilla extract (optional)
Instructions:
1. In a small bowl, mix together chia seeds and almond milk. Whisk until the chia seeds are well coated.
2. Cover the bowl with a lid or plastic wrap and refrigerate for at least 2 hours or overnight.
3. Before serving, stir in honey (if using) and add a pinch of salt to taste.
4. If desired, add a few drops of vanilla extract for extra flavor.
Cooking Time: None! Simply refrigerate and let the chia seeds do their magic.
Spinach and pear green smoothie
This refreshing smoothie combines the subtle sweetness of pears with the nutritional powerhouse of spinach, making it a perfect blend for a quick pick-me-up or post-workout snack.
Ingredients:
– 2 cups fresh baby spinach
– 1 ripe pear, cored and chopped
– 1/2 cup frozen pineapple chunks
– 1/4 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. Add the chopped pear, spinach, and pineapple to a blender.
2. Pour in the almond milk and add honey.
3. Blend on high speed until the mixture is smooth and creamy.
4. Add ice cubes if you prefer a thicker consistency.
5. Blend again until the ice is fully incorporated.
Cooking Time: 1-2 minutes
Tips:
– Use fresh spinach for the best flavor and nutrients.
– Adjust the amount of honey to your taste, or omit it altogether for a sugar-free smoothie.
– Experiment with other fruits like bananas or berries to create different flavor combinations.
Lentil and vegetable stew
A hearty and flavorful stew perfect for a chilly evening or a satisfying lunch, this Lentil and Vegetable Stew is packed with nutritious ingredients and easy to prepare.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and sliced
– 2 stalks celery, chopped
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat 2 tablespoons of oil over medium heat.
2. Add the onions, garlic, carrots, celery, and red bell pepper. Cook until the vegetables are tender, about 10 minutes.
3. Add the lentils, diced tomatoes, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce the heat to low and simmer for 30-40 minutes or until the lentils are tender.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 40-50 minutes
Roasted sweet potatoes with olive oil
Sweet potatoes roasted with olive oil are a delicious and healthy side dish that pairs well with many meals. This simple recipe brings out the natural sweetness of the sweet potatoes, making it perfect for any occasion.
Ingredients:
– 2-3 large sweet potatoes
– 2 tablespoons olive oil
– Salt, to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Scrub the sweet potatoes clean and pat them dry with a paper towel.
3. Cut the sweet potatoes into 1-inch (2.5 cm) cubes or slices, depending on your preference.
4. Place the sweet potato pieces in a bowl and drizzle with olive oil.
5. Sprinkle salt to taste over the sweet potatoes.
6. Spread the sweet potatoes out in a single layer on a baking sheet lined with parchment paper.
7. Roast for 20-25 minutes, or until the sweet potatoes are tender and caramelized.
Cooking Time: 20-25 minutes
Kiwi and yogurt parfait
This simple and healthy dessert is perfect for hot summer days or as a sweet treat any time of the year. Layers of creamy yogurt, juicy kiwi, and crunchy granola create a delightful combination that’s sure to please.
Ingredients:
– 1 cup plain Greek yogurt
– 2 kiwis, peeled and sliced
– 1/4 cup granola
– 1 tablespoon honey (optional)
Instructions:
1. In a small bowl, layer the yogurt and kiwi slices in alternating order, ending with a layer of yogurt.
2. Sprinkle the granola over the top layer of yogurt.
3. If desired, drizzle with honey for an added touch of sweetness.
4. Serve immediately, or cover and refrigerate for up to 2 hours before serving.
Cooking Time: None! This parfait is ready in just a few minutes.
Whole grain barley salad with figs
This salad combines the nutty flavor of whole grain barley with sweet caramelized figs, tangy goat cheese, and fresh herbs for a delightful and nutritious side dish.
Ingredients:
– 1 cup whole grain barley
– 2 cups water or vegetable broth
– 1/4 cup olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup mixed greens (arugula, spinach)
– 1/2 cup caramelized figs (see note)
– 1/4 cup crumbled goat cheese
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
– Fresh parsley or thyme leaves for garnish
Instructions:
1. Cook barley according to package instructions using water or broth. Let cool.
2. In a large skillet, heat olive oil over medium-low. Add onion and garlic; cook until softened, about 5 minutes.
3. In a large bowl, combine cooked barley, mixed greens, caramelized figs, goat cheese, and vinegar.
4. Season with salt and pepper to taste.
5. Garnish with fresh herbs.
Cooking Time: 30-40 minutes
Note: To caramelize figs, preheat oven to 400°F (200°C). Place sliced figs on a baking sheet and drizzle with honey. Roast for 15-20 minutes or until caramelized.
Avocado and black bean wrap
This recipe combines creamy avocado, flavorful black beans, and crunchy vegetables in a delicious and nutritious wrap. Perfect for a quick lunch or snack!
Ingredients:
– 1 ripe avocado, mashed
– 1 cup cooked black beans
– 1/2 cup diced bell pepper
– 1/4 cup chopped cilantro
– 1 tablespoon lime juice
– Salt and pepper to taste
– 1 large flour tortilla
– Optional toppings: shredded cheese, sliced tomatoes, sour cream
Instructions:
1. In a bowl, mix together mashed avocado, black beans, bell pepper, and cilantro.
2. Add lime juice and season with salt and pepper to taste.
3. Place the mixture onto the center of the tortilla, leaving a 1-inch border around the edges.
4. Fold the bottom edge of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat package.
5. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: 5 minutes
Baked pears with walnuts
This simple recipe brings out the natural sweetness of pears while adding a delightful crunch from toasted walnuts. A perfect dessert or snack for any occasion.
Ingredients:
– 4 ripe pears (Bartlett or Anjou), peeled, cored, and halved
– 1/2 cup chopped fresh walnuts
– 2 tablespoons honey
– 1 tablespoon brown sugar
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 1/4 cup unsalted butter, melted
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a small bowl, mix together honey, brown sugar, cinnamon, and salt.
3. Arrange the pear halves in a baking dish. Drizzle with the honey mixture and sprinkle with chopped walnuts.
4. Dot each pear half with melted butter.
5. Bake for 25-30 minutes or until pears are tender and caramelized.
Cooking Time: 25-30 minutes
Quinoa with sautéed kale
This recipe combines the nutty flavor of quinoa with the earthy taste of sautéed kale, creating a nutritious and delicious side dish perfect for any meal.
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 4 cups curly kale, stems removed and chopped
– Salt and pepper to taste
Instructions:
1. Cook the quinoa according to package instructions using 2 cups of water or broth.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the garlic and cook for 1 minute until fragrant.
4. Add the chopped kale and cook, stirring frequently, until wilted (about 5 minutes).
5. Fluff the cooked quinoa with a fork and stir in the sautéed kale.
6. Season with salt and pepper to taste.
7. Serve hot.
Cooking Time: 20-25 minutes
Papaya and lime fruit salad
This refreshing fruit salad combines the sweet and tangy flavors of papaya, lime, and a hint of spice, perfect for warm weather or any occasion that calls for a light and revitalizing treat.
Ingredients:
– 2 ripe papayas, diced
– 1/2 cup freshly squeezed lime juice
– 1/4 cup chopped fresh cilantro
– 1 tablespoon honey
– Salt to taste
– 1/2 teaspoon grated ginger
Instructions:
1. In a large bowl, combine the diced papaya and freshly squeezed lime juice. Toss gently to coat.
2. Stir in the chopped cilantro, honey, salt, and grated ginger until well combined.
3. Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.
4. Serve chilled or at room temperature.
Cooking Time: None needed! This salad is best served fresh.
Steamed broccoli with garlic
This recipe brings out the natural sweetness of broccoli by steaming it to perfection, infused with the savory flavor of garlic. A simple and healthy side dish that’s ready in no time!
Ingredients:
– 1 bunch broccoli (about 4 cups florets)
– 3 cloves garlic, minced
– 2 tablespoons water
– Salt, to taste
Instructions:
1. Rinse the broccoli under cold running water and drain well.
2. In a large steamer basket, arrange the broccoli in a single layer.
3. Add the minced garlic on top of the broccoli.
4. Pour the water into the bottom pot or steamer tray.
5. Steam the broccoli over boiling water for 4-6 minutes, or until tender but still crisp.
6. Season with salt to taste.
Cooking Time: 4-6 minutes
Brown rice with flaxseeds
This simple recipe adds a nutritious twist to traditional brown rice by incorporating flaxseeds, which are rich in omega-3 fatty acids and fiber. This dish is perfect for a quick and easy side or as a base for your favorite meals.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 2 tablespoons flaxseed
– Salt to taste (optional)
Instructions:
1. Rinse the brown rice in a fine-mesh strainer until the water runs clear.
2. In a medium saucepan, combine the rinsed rice and water. Bring to a boil over high heat.
3. Reduce the heat to low, cover, and simmer for 15-20 minutes or until the liquid is absorbed and the rice is tender.
4. While the rice cooks, toast the flaxseed in a small dry skillet over medium heat, stirring frequently, until fragrant (about 2-3 minutes).
5. Once the rice is cooked, fluff with a fork to separate grains. Stir in toasted flaxseed and salt to taste (if using).
Cooking Time: 20 minutes
Peach and ginger infused water
Stay hydrated and flavorful with this simple and delicious infused water recipe that combines the sweetness of peaches with the spiciness of ginger.
Ingredients:
– 1 ripe peach, sliced
– 1-inch piece of fresh ginger, peeled and thinly sliced
– 1 liter of cold water
– Ice cubes (optional)
Instructions:
1. In a large pitcher, combine sliced peach and ginger.
2. Add the cold water to the pitcher, making sure that all the fruit is submerged.
3. Cover the pitcher with plastic wrap or a lid, and refrigerate for at least 30 minutes to allow the flavors to meld.
4. Just before serving, stir the mixture well and add ice cubes if desired.
5. Serve chilled and enjoy!
Cooking Time: None, as this recipe is a quick infusion process.
Almond butter and banana toast
Start your day with a sweet and satisfying breakfast by spreading creamy almond butter on toasted bread, topped with sliced banana.
Ingredients:
– 2 slices of whole grain bread (such as whole wheat or baguette)
– 1/4 cup almond butter
– 1 ripe banana, sliced
– Pinch of salt
Instructions:
1. Toast the bread until lightly browned.
2. Spread 1-2 tablespoons of almond butter on each slice of toasted bread.
3. Top with sliced banana.
4. Sprinkle a pinch of salt to bring out the flavors (optional).
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Beet and carrot juice blend
This vibrant juice blend combines the natural sweetness of beets and carrots with a hint of earthy flavor, making it a perfect way to boost your energy and support overall well-being.
Ingredients:
– 2 medium beets
– 4 medium carrots
– 1 apple, cored
– 1/2 lemon, juiced
– 1 tablespoon honey (optional)
Instructions:
1. Wash the beets and carrots thoroughly, then peel the beets.
2. Cut the beets and carrots into chunks.
3. Add the apple and lemon juice to a juicer or blender.
4. Feed the beet and carrot chunks through the juicer or blend until smooth.
5. Strain the mixture to remove any pulp or fibers.
6. If desired, add honey to taste and stir well.
Cooking Time: None
Yield: 2 cups of juice
Enjoy your refreshing and nutritious Beet and Carrot Juice Blend!
Herbal tea with dried apricots
Warm Up with Soothing Herbal Tea and Dried Apricots
This recipe combines the comforting warmth of herbal tea with the natural sweetness of dried apricots, creating a perfect blend for a relaxing evening or a soothing pick-me-up.
Ingredients:
– 1 teaspoon dried chamomile flowers
– 1 teaspoon dried lavender buds
– 2 teaspoons loose-leaf peppermint leaves
– 2 cups boiling water
– 1/4 cup dried apricots, chopped
– Honey to taste (optional)
Instructions:
1. In a large pot, bring the boiling water to a simmer.
2. Add the chamomile flowers, lavender buds, and peppermint leaves. Let it steep for 5-7 minutes or until the flavors have melded together.
3. Strain the tea into a teapot or individual cups.
4. Add the chopped dried apricots to the tea and let it infuse for an additional 2-3 minutes.
5. Serve hot, sweetened with honey if desired.
Cooking Time: 10-12 minutes
Summary
Constipation got you down? Don’t worry, we’ve got you covered! Our latest recipe collection brings together 20 soothing dishes to help ease digestive discomfort. From warm prune and cinnamon compote to chia seed pudding with almond milk, these tasty treats incorporate natural ingredients like prunes, flaxseeds, oat bran, and more to promote regularity. Whether you’re in the mood for a sweet treat or a hearty meal, our recipes will have you feeling relieved in no time. So why wait? Start cooking your way to a happier gut today!
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