2. Prune and Fig Compote: Nature’s Laxative Dessert
Why it works:
Prunes and figs are rich in fiber and contain sorbitol, a natural sugar alcohol with a mild laxative effect. They also provide important vitamins and antioxidants.
Ingredients:
- 100 g dried prunes
- 100 g dried figs
- 500 ml water
- Optional: a pinch of cinnamon for flavor
Method (Step by Step):
- Prepare the dried fruits:
Rinse the prunes and figs under cold water to remove any preservatives or dust. - Simmer the compote:
Place the prunes and figs in a small saucepan with 500 ml of water. Bring to a boil, then reduce the heat to low. - Cook gently:
Let simmer for about 20–25 minutes until the fruits are soft and the liquid has slightly thickened. - Blend or mash (optional):
For a smoother texture, you can blend the mixture into a puree or simply mash it with a fork. - Cool and store:
Let it cool and store in a glass jar in the fridge for up to 5 days. - Consume:
Eat 2 tablespoons of the compote each morning, preferably before breakfast.
How often:
Daily, especially during periods of slowed digestion or constipation.
3. Warm Lemon Water with Olive Oil: A Morning Digestive Booster
Why it works:
Lemon juice stimulates bile production, which helps break down fats and encourage intestinal contractions. Olive oil lubricates the digestive tract, helping stool pass more easily.
Ingredients:
- Juice of half a fresh lemon
- 1 tablespoon extra virgin olive oil
- 1 glass of warm (not hot) water
Method (Step by Step):
- Warm the water:
Heat a glass of water until it’s warm but not boiling (around 40–45°C). - Mix the ingredients:
Add the juice of half a lemon and one tablespoon of olive oil to the water. Stir well. - Drink slowly:
Drink the mixture slowly first thing in the morning, ideally 20–30 minutes before breakfast.
How often:
Every morning during episodes of constipation or as a preventative routine.
Final Tips from the Dietician:
- Hydration is key. Always drink at least 1.5–2 liters of water daily, especially when increasing your fiber intake.
- Don’t ignore the urge. Suppressing the natural urge to have a bowel movement can worsen constipation.
- Stay active. Gentle exercise like walking, yoga, or stretching can help stimulate digestion and relieve bloating.
By incorporating these three simple, natural remedies into your daily routine, you can improve bowel regularity, reduce reliance on laxatives, and support a healthier digestive system. If constipation persists for more than two weeks despite these measures, consult a healthcare professional for further evaluation.
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