Constipation is a common digestive issue that affects millions of people and can cause discomfort and frustration. Did you know that certain fruits can help alleviate constipation naturally? This article, crafted by a dietitian, explores the best fruits for constipation relief, their benefits, and how to incorporate them into your diet for optimal digestive health.
What is Constipation?
Constipation, defined as having fewer than three bowel movements per week, often leads to hard stools, abdominal discomfort, and bloating. It can occur due to dietary factors, dehydration, a sedentary lifestyle, or underlying medical conditions.
Causes of Constipation
Some common causes of constipation include:
Low Fiber Intake: A lack of dietary fiber can result in hard, dry stools.
Dehydration: Insufficient water intake makes stools harder to pass.
Physical Inactivity: Regular movement helps stimulate bowel function.
Certain Medications: Some drugs, like opioids and antacids, can cause constipation.
Ignoring the Urge: Delaying bowel movements can lead to stool hardening over time.
How to Prevent or Treat Constipation
Combat constipation with these simple strategies:
Eat More Fiber: Include fruits, vegetables, whole grains, and legumes.
Stay Hydrated: Drink plenty of water to keep stools soft.
Follow Natural Cues: Respond promptly to the urge to use the bathroom.
Manage Stress: Stress can interfere with digestion and worsen constipation.
Best Fruits For Constipation Relief
When it comes to managing constipation naturally, certain fruits stand out for their effectiveness. Here are the top five fruits recommended by a dietitian for preventing and treating constipation:
1. Kiwi
Kiwi is rich in fiber, particularly soluble fiber, and contains an enzyme called actinidin, which aids digestion and promotes regular bowel movements. Additionally, kiwi is packed with vitamin C, which supports overall gut health. Studies show that eating two kiwis daily can improve stool consistency and reduce straining.
2. Pears
Pears are high in both soluble and insoluble fiber, making them effective in softening stool and promoting bowel regularity. Incorporating pears into your diet can help prevent constipation and alleviate symptoms of existing constipation.
However, while pears are a healthy choice for many, individuals with allergies or sensitivities to related fruits should exercise caution. Additionally, those with Irritable Bowel Syndrome (IBS) or those following a low FODMAP diet may consider avoiding pears due to their high sorbitol and fructose content. These compounds can trigger diarrhea, especially in children.
3. Bananas
Bananas are rich in potassium, which helps maintain proper fluid balance in the body and prevents dehydration, a common contributor to constipation.
Bananas can either alleviate or exacerbate constipation, depending on their ripeness. An unripe banana might worsen constipation, whereas a ripe one could help alleviate it. However, the impact may differ based on an individual’s dietary habits and underlying health conditions such as IBS.
4. Prunes
Prunes, or dried plums, are well-known for their laxative effects and are often used as a natural remedy for constipation. They are high in insoluble fiber, sorbitol, and natural sugars, all of which contribute to their effectiveness in promoting bowel regularity and relieving constipation.
5. Apples
Apples contain a mix of soluble and insoluble fiber, as well as natural sugars and water content, making them effective in preventing and treating constipation. The fiber in apples adds bulk to stool, while the natural sugars and water content help soften stool and facilitate its passage through the digestive tract.
Why These Fruits Work
The high fiber content in these fruits helps bulk up and soften stools, while their natural sugars and water content ensure smooth passage through the digestive tract. Including these fruits regularly in your meals or snacks can help maintain a healthy gut.
Incorporating these fruits into your diet can help promote regular bowel movements and alleviate constipation naturally. Whether eaten fresh, dried, or blended into smoothies, these fruits offer natural and effective ways to manage constipation and maintain optimal digestive health.
Struggling with digestive issues? Schedule a consultation with a gut health dietitian at Core Nutrition Health and Wellness and find relief with a personalized nutrition plan tailored to your needs and designed to improve your digestive wellness.
Who would have thought you could make a Cinnamon Streusel Coffee Cake that’s not only plant-based but also tastes even better than Starbucks. You’ll want to give this recipe a try! It’s a moist, tender treat topped with a crunchy cinnamon crumble.
Made with wholesome plant-based ingredients, this recipe is perfect for special occasions. Whether you’re hosting guests or treating yourself, this coffee cake will quickly become a favorite.
Why You’ll Love This Cinnamon Streusel Coffee Cake Recipe
Plant-Based Goodness: Completely vegan and free of animal products.
Easy to Customize: Make it gluten-free or add fruits and nuts to suit your taste.
Perfect Anytime: Enjoy it warm with coffee in the morning or as a satisfying dessert.
Ingredients
Wet Ingredients:
1 cup unsweetened almond milk (or any non-dairy milk)
Preheat Oven: Set your oven to 350°F (175°C) and prepare a 9×5 loaf pan by lining it with parchment paper or lightly greasing it.
Make Vegan Buttermilk: In a small bowl, mix the almond milk and apple cider vinegar. Let it sit for 5 minutes to curdle.
Mix Dry Ingredients: In a large mixing bowl, whisk together the flour, baking powder, baking soda, and salt.
Combine Wet Ingredients: In a separate bowl, mix the maple sugar, oil, vanilla extract, and almond milk mixture until well blended.
Create the Batter: Gradually fold the wet ingredients into the dry ingredients until a smooth batter forms. Avoid overmixing.
Layer the Cake: Spread half the batter into the prepared loaf pan. Sprinkle the cinnamon sugar filling evenly over the batter. Add the remaining batter on top, spreading it evenly.
Make Streusel Topping: In a small bowl, combine flour, brown sugar, and cinnamon. Cut in the vegan butter with a fork until crumbly. Sprinkle evenly over the cake.
Bake: Place the pan in the preheated oven and bake for 40–45 minutes, or until a toothpick inserted into the center comes out clean.
Cool and Serve: Remove from the oven and let the cake cool in the pan for 10 minutes. Transfer to a wire rack to cool completely before slicing.
Storage Tips
Room Temperature: Store in an airtight container for up to 2–3 days.
Refrigerator: Keeps well for up to 7 days when refrigerated.
Freezer: Wrap slices individually and freeze for up to 3 months. Thaw at room temperature or warm in the microwave before serving.
Pro Tips for Perfect Cinnamon Streusel Coffee Cake
Avoid Overmixing: Overmixing can make the cake dense. Stir until just combined.
Experiment with Add-Ins: Try adding chopped nuts, raisins, or diced apples for a fun twist.
Use High-Quality Cinnamon: Fresh, high-quality cinnamon (like Ceylon) enhances the flavor dramatically.
Serving Suggestions
Pair with a hot cup of coffee or tea for the ultimate cozy experience.
Serve with fresh fruit or a dollop of coconut whipped cream for a festive touch.
Enjoy as a dessert after dinner—warm it slightly for extra indulgence.
Frequently Asked Questions
1. Can I make this recipe gluten-free? Absolutely! Substitute the all-purpose flour with a 1:1 gluten-free baking flour for similar results.
2. What’s the best oil for this recipe? Neutral oils like avocado or melted coconut oil work well. If you enjoy a hint of nuttiness, use coconut oil.
3. Can I reduce the sugar? Yes, but the texture and sweetness may vary slightly. You can reduce the sugar in both the batter and streusel to your taste.
With its warm cinnamon aroma, moist crumb, and crunchy topping, this vegan cinnamon streusel coffee cake is a must-try.
Cinnamon Streusel Coffee Cake
Julie Pace, RDN
This Cinnamon Streusel Coffee Cake is moist, tender, and topped with a sweet, crumbly streusel that’s bursting with cinnamon flavor. Made with plant-based ingredients, it’s vegan and easy to whip up. Perfect as an occasional treat. What's more? It taste better than Starbucks and completely customizable, this coffee cake is a must-try for any occasion!
1cupunsweetened almond milk or other non-dairy milk
1Tbspapple cider vinegar
1/2 cupmaple sugaror sugar of choice
1/3cupavocado oil
2tspvanilla extract
2cupsunbleached all-purpose flour
1Tbspbaking powder
1/2tspbaking soda
1/4 tspsalt
Cinnamon Sugar Filling
1/4 cup light brown sugar, organic
1Tbsp cinnamon
Streusel Topping
1/4 cupunbleached all-purpose flour
1/4 cupvegan butter
1/4cuplight brown sugar, organic
1Tbspcinnamon
Instructions
Preheat oven to 350 degrees.
in a small bowl, combine almond milk with apple cider vinegar. Stir to combine then set aside.
In a mixing bowl, blend together flour, baking powder, baking soda, and salt.
In a separate bowl, add maple sugar, oil, vanilla extract and milk mixture. Stir until well combine. Add the wet ingredients to the dry ingredients and stir until dough forms.
Add parchment paper or grease 9×5 loaf pan. Spread half the dough into the bottom of pan. Sprinkle on brown sugar and cinnamon mixture. Then add the remaining dough mixture to pan.
To make streusel, use a separate bowl and add flour, brown sugar, and cinnamon. Cut in the butter to the mixture. Once combined, sprinkle evenly and press into top of dough.
Bake for 40-45 minutes or until when toothpick is inserted and comes out clean.
Let’s be honest, keeping a balanced diet can feel like a challenge some days. That’s when knowing how to make healthy smoothies comes in handy. They’re an easy, convenient, and delicious way to get in the nutrients you may have missed out on due to lack of time.
Are Smoothies Actually Healthy?
It’s a common question, and the answer is… it depends. Smoothies can absolutely be a healthy choice, but it all comes down to the ingredients you use. When packed with whole, nutrient-dense foods, they’re an excellent way to fuel your body with fruits, veggies, and essential nutrients.
However, there are a few things to watch out for to keep your smoothies as healthy as possible:
Watch the Sugars: Skip sugary ingredients like flavored yogurt or syrups. Stick to natural sweeteners like fresh fruit or a touch of honey.
Keep Calories in Check: Be mindful with calorie-dense ingredients like nut butters or coconut milk. Pair them with lower-calorie options like leafy greens or cucumbers.
Balance It Out: A great smoothie has a mix of protein, fiber, and healthy fats to keep you full and energized.
Smoothies Can Provide Nutrition for Whole Body Health
When made with real, whole foods, smoothies are a fantastic way to support both physical and mental well-being. Depending on the ingredients in the smoothie, you can get a variety of nutrients for your specific health needs or goals.
Vitamins and Minerals: Ingredients like spinach, kale, and fruits deliver a powerful punch of vitamins A, C, and K, along with potassium, calcium, and magnesium.
Fiber: Fruits, veggies, and seeds are rich in fiber, which aids digestion and keeps your gut happy.
Antioxidants: Berries, leafy greens, and even green tea fight oxidative stress and help reduce the risk of chronic diseases.
How to Customize Smoothies for Your Needs
Struggling to hit your daily fruit and veggie goals? Smoothies make it easy! Here are some simple ways to build a nutrient-packed smoothie:
Fiber-Rich Ingredients: Toss in berries, apples, or flaxseeds for gut health and regular digestion.
Leafy Greens: Spinach and kale blend beautifully without overpowering the flavor.
Sweet Fruits: Bananas, mangoes, and berries add natural sweetness and extra nutrients.
Dietitian Tip: Unlike juicing, smoothies retain the fiber from fruits and veggies, which helps with digestion and stabilizes blood sugar.
Smoothies for Weight Management
If weight management is your goal, smoothies can be a helpful tool when made thoughtfully:
Protein Power: Add Greek yogurt or plant-based protein powder to keep you feeling full longer.
Low-Calorie Bases: Use water, almond milk, or coconut water instead of high-calorie juices or full-fat dairy.
GLP-1 Medication Pairing: For those on GLP-1 medications, smoothies are a great way to pack in nutrients without feeling overly full.
Gut-Healthy Smoothies
A healthy gut is key to overall wellness, and smoothies can deliver plenty of gut-friendly ingredients:
Fiber for Regularity: Blend fibrous fruits like pears and apples for improved digestion.
Probiotics: Yogurt, kefir, or a scoop of probiotic powder support a thriving gut microbiome.
Anti-Inflammatory Additions: Add a hint of ginger or turmeric to reduce bloating and aid digestion.
Smoothies for Energy and Performance
Need a boost? Start your day or fuel your workouts with energy-packed smoothies:
Bananas and Oats: These provide natural sugars and complex carbs for sustained energy.
Healthy Fats: Avocado, almond butter, or chia seeds give you lasting fullness.
Optional Boosters: Add creatine or a splash of espresso for that extra edge.
Immune-Supporting Smoothies
Keep your immune system strong with these powerful ingredients:
Citrus Fruits: Oranges and lemons are loaded with immune-supporting vitamin C.
Turmeric and Ginger: These superfoods fight inflammation and bolster immunity.
Spinach: This leafy green is packed with vitamins A and C for an added health boost.
Smoothies for Healthy, Radiant Skin
The antioxidants, vitamins, and hydration in smoothies can also enhance skin health.
Vitamin C: Found in strawberries and kiwis, supports collagen production.
Hydrating Ingredients: Cucumber and coconut water keep skin plump and glowing.
Healthy Fats: Avocado and chia seeds promote elasticity and hydration.
How to Build a Perfect Smoothie
Follow these simple steps to create a smoothie that’s both healthy and delicious:
Pick Your Base: Water, almond milk, coconut water, or Greek yogurt work well.
Add Fruits and Veggies: Go for a mix of sweet fruits and nutrient-dense greens.
Incorporate Protein: Use protein powder, Greek yogurt, or even silken tofu.
Add Healthy Fats: Think avocado, nut butter, or chia seeds for creaminess.
Boost Nutrition: Extras like flaxseeds, cacao, ginger, or turmeric take your smoothie to the next level.
Blend and Enjoy: Adjust the liquid as needed for the perfect consistency.
Example Smoothie Recipes
High-Protein Wild Blueberry Smoothie
Ingredients:
1 cup wild blueberries
1-2 scoops plant-based protein powder
1/8 teaspoon cinnamon
1 Tbsp unsweetened cocoa powder
1-1/2 cup unsweetened soy milk
Avocado Mint Smoothie
Ingredients:
1/2 ripe avocado
1/4 cup fresh mint leaves
1 scoop plant-based protein powder (unflavored or vanilla)
1 cup plant-based milk (almond, oat, or coconut milk)
1/2 teaspoon freshly grated ginger
1 tablespoon chia seeds
1/2 frozen banana (optional, for sweetness and texture)
1/2 cup ice cubes (optional)
Citrus Immunity Smoothie
Ingredients:
1 small orange, peeled and segmented
1/2 lemon, juiced
1/2 cup fresh spinach leaves
1/2 teaspoon turmeric powder
1/2 teaspoon freshly grated ginger
1/2 cup plain Greek yogurt (optional for creaminess and probiotics)
1 tablespoon honey (optional for sweetness)
1/2 frozen banana (optional for sweetness and texture)
1 cup unsweetened almond milk or your preferred plant-based milk
1/2 cup ice cubes (optional)
Tips for Making Healthy Smoothies at Home
Keep It Simple: Stick to whole, unprocessed ingredients for maximum nutrition.
Batch Prep: Freeze pre-measured ingredients for quick, hassle-free smoothies.
Limit Added Sugars: Rely on the natural sweetness of fruits instead of syrups or sweetened yogurt.
Need guidance on how to create a nutritious smoothie to meet your nutritional needs and lifestyle? Schedule a consultation with our registered dietitians for personalized nutrition guidance. We’d love to help!
Indulge in the perfect balance of flavors and nutrition with this Strawberry Walnut Salad recipe. Made with fresh strawberries, crunchy walnuts, creamy avocado, and a medley of nutrient-rich ingredients, this salad is the perfect example of health and taste. Whether you’re looking for a refreshing quick and easy meal or a wholesome side dish, this vibrant salad has it all.
Packed with heart-healthy fats from walnuts and avocado, antioxidant-rich strawberries to combat inflammation, and fiber to support liver detoxification and metabolic health, this dish nourishes your body from the inside out.
The omega-3s in walnuts and hemp seeds also promote brain health, making this salad a wholesome choice for overall vitality.
Why You’ll Love This Salad:
Refreshing and Light: Perfect for warmer months or when you’re craving something fresh and healthy.
Rich in Nutrients: Packed with vitamins, antioxidants, healthy fats, and plant-based protein.
Quick and Easy: Ready in just 10 minutes, making it ideal for busy days.
Customizable: Swap or add ingredients to suit your taste and dietary needs.
Ingredients and Their Health Benefits:
Organic Spring Mix
A vibrant blend of greens like spinach, kale, and arugula that’s rich in:
Vitamins A, C, and K: Supports vision, immunity, and bone health.
Antioxidants: Protects cells from damage and promotes vitality.
Flavonoids: Supports heart health and reduces inflammation.
Antioxidants: Enhances immune function.
How to Make This Strawberry Walnut Salad
Ingredients:
4 cups organic spring mix
1 cup fresh strawberries, sliced
1/2 cucumber, thinly sliced
1/3 cup walnuts, chopped
1/4 cup hemp seeds
1 avocado, diced
1/4 cup red onion, thinly sliced
For the Dressing:
3 tbsp olive oil
2 tbsp balsamic vinegar
1 tbsp maple syrup (optional)
Pinch of salt and pepper
Instructions:
Prepare the Salad Base: In a large bowl, combine the organic spring mix, strawberries, cucumber, walnuts, hemp seeds, avocado, and red onion.
Make the Dressing: In a small bowl, whisk together olive oil, balsamic vinegar, maple syrup, salt, and pepper. Adjust seasoning to taste.
Assemble and Serve: Drizzle the dressing over the salad and toss gently to combine. Serve immediately and enjoy!
Pro Tips:
Add Protein: Top with grilled tofu or chickpeas for a protein boost.
Customize: Swap walnuts for pecans or hemp seeds or sunflower seeds.
Storage: Keep dressing separate if making ahead to prevent wilting.
Nutritional Highlights:
This Strawberry Walnut Salad is more than delicious—it’s full of health boosting nutrition.
Heart-Healthy: healthy fats in walnuts, avocado, and hemp seeds.
Immune-Boosting: With vitamin C from strawberries and red onions.
Rich in Fiber: Supports digestion and keeps you full.
FAQs:
1. Can I make this salad ahead of time? Yes! Prep the ingredients in advance but store the dressing separately. Assemble right before serving for the freshest taste.
2. What can I substitute for hemp seeds? Sunflower seeds, or pumpkin seeds work great as alternatives.
3. How do I make it nut-free? Replace walnuts with sunflower or pumpkin seeds for a nut-free version.
This Strawberry Walnut Salad is made with fresh, wholesome ingredients that nourish your body and delight your taste buds. Whether you’re serving it as a side dish or enjoying it as a light meal, it’s sure to become a favorite in your healthy recipe rotation.
Strawberry Walnut Salad
Julie Pace, RDN
This Strawberry Walnut Salad is a refreshing and nutrient-packed dish featuring sweet strawberries, crunchy walnuts, creamy avocado, and a medley of greens. Tossed with a tangy balsamic dressing, it’s perfect as a light meal or a vibrant side dish.
If you’re searching for a quick, and nutritious meal, this easy lentil potato curry recipe is the perfect recipe. Packed with nutrients and full of flavor, this vegan curry is perfect for busy weeknights, meal prep, or a satisfying lunch. Featuring aromatic spices, creamy coconut milk, hearty lentils, and tender potatoes, it’s sure to become a recipe that you’ll want make frequently.
Why Lentils and Potatoes Are a Perfect Match
Lentils and potatoes make an unbeatable combination for a hearty and nutritious meal. Lentils are rich in plant-based protein and fiber, supporting a balanced diet. They’re also loaded with essential vitamins and minerals like iron, folate, and magnesium. Using potatoes in this recipe adds a hearty texture and provides nutrients such as vitamins C and B6, potassium, and dietary fiber. Together, they create a flavorful dish that’s delicious and satisfying.
Ingredients for Easy Lentil Potato Curry
4 cloves garlic, minced
1/2 large sweet onion, chopped
1 Tbsp tomato paste
2 cups russet potatoes, chopped
1 cup tomatoes, finely chopped
1 cup green lentils, rinsed and sorted
1 can light coconut milk
1 Tbsp curry powder
1 tsp turmeric
2 tsp cumin
1 tsp garam masala
2 cups baby spinach, chopped
2 cups sweet peas (fresh or frozen)
Salt and pepper to taste
2 cups rice of choice or cauliflower rice
How to Make Lentil Potato Curry
1. Prepare the Ingredients
Start by mincing the garlic and chopping the onion. These steps help enhance the flavor base of the curry.
2. Sauté Aromatics
In a non-stick pan, sauté the garlic and onions over medium heat for 3-4 minutes until fragrant. Add a splash of water if needed to prevent sticking. Stir in the tomato paste.
3. Cook Tomatoes and Spices
Add the chopped tomatoes and cook for 2-3 minutes until they release their juices. Stir in the curry powder, turmeric, cumin, and garam masala to infuse the curry with bold flavors.
4. Add Potatoes and Lentils
Incorporate the potatoes, coconut milk, and lentils into the pan. Season with salt and pepper. Bring to a simmer and cook for 15-20 minutes, or until the potatoes are tender.
5. Finish with Vegetables
In the final 5 minutes of cooking, stir in the sweet peas and spinach. Cook until the spinach wilts and the peas are heated through.
6. Serve
Serve the curry over rice or cauliflower rice for a wholesome meal. Garnish with fresh herbs for added flavor.
Additional Tips
Customize Your Curry: Add other vegetables like carrots, bell peppers, or zucchini for variety.
Control Spice Levels: Adjust the heat by adding more chili powder or omitting it for a milder flavor.
Make It Ahead: This curry stores well in the refrigerator for up to 4 days and freezes great for meal prep.
Control the carbohydrates by using cauliflower rice instead.
This lentil potato curry recipe is a powerhouse of nutrition:
Lentils provide protein and fiber, supporting digestive health and keeping you full longer.
Potatoes are a source of essential vitamins and minerals, including potassium and vitamin C.
Coconut milk adds creaminess without the dairy.
Enjoy this easy lentil potato curry as part of your weekly meal plan to combine flavor and nutrition effortlessly.
Easy Lentil Potato Curry
Looking for a quick and nutritious meal that’s full of flavor? This Easy Vegan Lentil Potato Curry is your answer! With its rich blend of spices, creamy coconut milk, and hearty potatoes, this dish is perfect for a satisfying lunch or dinner. Plus, it’s ready in just 30 minutes, making it a great option for busy weeknights. Whether you’re a seasoned vegan or just trying to add more plant-based meals to your diet, this curry will become a family favorite.
Add garlic and onions to a nonstick non-toxic pan. Saute for3-4 minutes until fragrant. Add a little water as needed to keep garlic and onions from sticking to pan. Add tomato paste to combine.
Add in fresh tomatoes and press while cooking 2-3 minutes or until tomatoes gets juicy.
Add potatoes, coconut milk, green lentils, curry powder, turmeric, cumin and garam masala. Bring to a simmer and cook until potatoes are fork tender. About 15-20 minutes.
In last 5 minutes of cooking add in sweet peas and spinach. Cook until spinach is wilted and peas are done. Salt and pepper to taste. Serve over your choice of rice.
