3 recipes for constipation (with downloadable fiber-rich weekly menu)

There are many different reasons why we can experience constipation, and some are not directly related to diet. However, it is essential to take into account some issues about food in the event that we want to prevent it in a general way or alleviate it if we are already suffering it.

Here I will tell you some basic aspects that you should take into account when trying to regulate intestinal transit with diet and I will give you three healthy recipes for constipation, packed with foods rich in fiber.

Also I will propose a Downloadable weekly menu for constipation. In this menu, the presence of fiber is especially careful every day and the three recipes in this post are included along with many other proposals for ideal recipes to combat constipation.

What to eat for constipation

There are two large types of fiber and both are interesting for improving constipation: soluble fiber and insoluble fiber. The insoluble fiber is the one that gives volume to the food bolus, and the soluble one, the one that absorbs water and forms the gel that gives consistency and hydration to the feces. The two types are found in different plant foods, even in many we find both, such as legumes.

1. Eat more legumes, better whole

The legumes They are once again, as on other occasions, a good solution to our health problems and especially useful in the case of constipation, a digestive problem. Due to their high fiber content, they are a very good option to improve intestinal transit.

When constipated, It is interesting that consuming whole legumesnot only in the form of puree or hummus, and that we prioritize legumes as they are over their derivatives, such as tofu or tempeh, since they have less fiber.

2. Choose whole grains

In addition, it is advisable that we opt for the whole grains, because everything that is refined will not help us avoid constipation. Whole grains, by preserving the bran and germ, not only provide much more fiber but are also much more nutritious.

However, it is worth remembering that we must look at the amount of farinaceous (wheat, corn, corn, oats…) and its derivatives that we consume daily, and that this amount must be less than that of vegetables and fruits.

Therefore, in a pasta dish, if we want to be satisfied, instead of adding another serving of pasta, the ideal is add more greens and vegetables, but also mushrooms.

3. Other measures to regulate intestinal transit

Other things that we can do –and that, following a vegetable-based diet, will be easier for us– are:

Eat more foods rich in soluble fiberthat does not ferment and that helps us with intestinal transit.stay hydrated, preferably with water or through food.Eat foods rich in probiotics such as yogurt, kefir or sauerkraut.Use olive, flax and rapeseed oil raw in our dishes, as it will favor lubrication.Include chia mucilage and flax, that works like gel.Make more physical activity.

Apart from legumes, chia and flax that we have already discussed, these are some good foods for constipation. Is about foods high in fiber that, if we have problems going to the bathroom on a regular basis, we must keep in mind:

Kiwi and citrus fruits such as orangesPlumsOatmealArtichokes in seasonEscarole and endivesSpinach, chard and kale

3 fiber-rich recipes for constipation

In these recipes we follow the advice above and we use foods rich in fiber as main ingredients that especially help to improve intestinal transit. All three appear in the weekly menu against constipation that you can download below.

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1. Avocado Kale Salad

Salads are an ideal way to consume fiber and also raw vegetables. They allow us to play with the seasons, local products and many variations.

This kale salad It can be completed with cooked vegetables and there remains a very nutritious and complete single dish, ideal for the túper.

Dress it with a citrus vinaigrette, like the one I propose in this post on nutritious salad dressings.

Ingredients for 2 servings:

5 handfuls of kale or kale leaves 1 medium red bell pepper 1 handful of split walnuts 1 tart green apple 1 avocado 4 tablespoons citrus vinaigrette to taste 1 handful of sunflower seeds

From here, there are many vegetables that can fit, such as carrot, tomato, cucumber, zucchini or spiralized turnip, beetroot, onion… Check what you have in the fridge carefully!

Preparation:

Clean the cabbage well, removing the thick part of the stem and also the tough strands. Break the leaves with your hands and place in a large bowl.Prepare the vinaigrette of your choice, with a quality oil and at least two tablespoons of it.massage the cabbage for about 4-5 minutes with the vinaigrette, as if you were kneading with your hands but softer. Let it rest and, meanwhile, prepare the vegetables.Core the apple and cut it into medium dice.Remove the stem and seeds from the clean pepper and cut it into thin slices.Peel and remove the seed from the avocado to cut it into cubes.Mix all ingredients in the bowl and transfer them to a salad bowl.decorate with sunflower seeds and walnuts.

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2. Oatmeal baked with prunes

Baked oatmeal recipes are very easy and allow us to do other things in the kitchen while we wait for our breakfast or snack. In a previous post I already shared with you another delicious baked oats recipe, although in this case we are not going to mix.

You can complete this recipe by adding, before consuming, hemp seeds to take advantage of omega 3in addition to its magnificent protein intake.

Ingredients:

1 cup of fine oat flakes 400 ml of unsweetened soya or oat drink 1 tablespoon of ground flax seeds 20 g of vegetable margarine or soft oil 100 g of prunes 5 of chemical yeast 1 dessert spoon of cinnamon 1 pinch of salt sweetener to taste fresh fruit to taste ( optional) 1 handful of laminated almonds to decorate

Preparation:

Preheat the oven at 180ºC.Mix the solid ingredients in a bowl and, in others, the liquids, among which we will include margarine or oil.Mixes liquids and solids well, adding the cut fresh fruit. Prepare the baking pan or container, which may need baking paper or be greased, and pour the liquid batter into the pan. Decorate with the laminated almonds. Bake between 30 and 40 minutesuntil golden brown, at about 180ºC. It can be consumed hot, warm or cold.

It can be accompanied by natural yogurt.

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3. Kiwi with yogurt and flax

This recipe has 3 star ingredients and is very easy to do.

We could say that it is not a recipe, but rather a technique that it can be done with many other fruits.

Ingredients for 1 serving:

1 vegetable yogurt of about 200-250 g 1 level tablespoon of ground flax 2 tablespoons of water 1 kiwi

Preparation:

Mix the ground flax with the water and the yogurt.Peel and cut the kiwi Cut into small pieces and place in a small jar. Cover with the yogurt mixture.Reserve in the fridge until the mucilage has formed and has been in pudding format. You can eat that same day or the next.

Weekly menu for constipation

In a weekly menu with which we intend to relieve constipation, one of the central elements will be introduction of dietary fiber in recipes. Hydration will also be very important, which is essential to regulate intestinal transit.

Download the menu weekly rich in fiber to improve constipation here.

In addition, as in any healthy diet, it is convenient to eliminate ultra-processed foods, and include good quality oils and avocado. All this will also help.

You will see that three of the rrecipes that appear in the downloadable weekly menu They are the ones that I have proposed in this post and that follow these criteria. You will also find many other proposals for recipes rich in fiber and ideal for combating constipation.

At breakfasts and snacks, whole grains, fresh and dried fruit, and nuts are all great choices, as they are good sources of fiber. In addition, they are an ideal occasion to add kefir or yogurt with probiotic bacteria.​

You will find many recipes legume stews and curries for all tastes in other articles on this blog, which will make it very easy for you to introduce legumes and vegetables on a daily basis to improve any constipation problem. These are some examples: