Natural solutions to constipation: How homemade smoothies help

Many people experience constipation, and one of the most commonly chosen solutions is the use of pharmaceuticals. However, this will not eliminate the problem and only provide temporary relief. Therefore, it's worth focusing on diet and incorporating more products that could improve bowel function. Consuming homemade smoothies regularly is a great way to include such specifics in your diet.

Thanks to their mild laxative properties, homemade preparations provide relief from constipation. Daily use (in moderation) improves bowel movement rhythm while treating intestinal health. However, it's important to remember that when using mixtures based on fibre-rich products, consuming at least two litres (three and a half pints) of still water daily is crucial. This is very important because fibre swells in the intestines, absorbing water. If we do not supply it in the right amount, the stool will be hard and thick, which can cause constipation, the opposite of the intended effect.

Drinking a glass of kefir with dried plums every morning can help combat constipation and regulate bowel movements. Kefir is rich in probiotics such as lactic acid bacteria and yeast, and positively affects intestinal health. Due to the presence of milk peptides, it helps regulate blood sugar levels and curbs hunger. It is a source of protein and has low-calorie content. On the other hand, dried plums, rich in fibre, are essential for a healthy digestive system. They also contain phenolic compounds that slow glucose absorption into the bloodstream. Additionally, pectin, present in soluble fibre, helps control blood sugar levels, lowers cholesterol levels, and reduces the risk of insulin resistance.

This homemade constipation mixture can be enhanced with two products beneficial for intestinal health: flaxseed and wheat bran. Flaxseed is rich in soluble fibre, which helps regulate blood sugar levels and improves digestion. It acts as a prebiotic, supporting healthy gut flora. Furthermore, it contains omega-3 fatty acids, vitamins, and minerals such as magnesium, phosphorus, and vitamin B1. Wheat bran is one of the best sources of soluble fibre.

To prepare a homemade mixture for constipation, grind 10 grams (a third of an ounce) of flaxseed and mix it with a glass of kefir (one cup), then add two soaked dried plums (with water). Instead of flaxseed, you can add 5 grams (a sixth of an ounce) of wheat bran to the kefir. Blend everything thoroughly and drink every morning for at least two weeks or until you notice improvement. After 14 days, the treatment can be continued or used only if the constipation problem returns.

It's worth noting that ground flaxseed is more absorbable but should be ground just before preparing the mixture. To reap health benefits, 10 grams (a third of an ounce) of flaxseed daily is recommended. In the case of wheat bran, consumption should not exceed 2-3 tablespoons daily (in portions spread throughout the day). Remember to increase water intake.