How kefir smoothies can naturally combat constipation

Many people experience constipation, and one of the most commonly chosen solutions is pharmaceuticals. However, this will not eliminate the problem and will only work temporarily. Therefore, it's worth focusing on diet and incorporating more products that could improve bowel function. Regularly consuming homemade smoothies is an excellent way to introduce such items into your diet.

Thanks to their mild laxative properties, homemade preparations provide relief from constipation. Daily use (in moderation) improves bowel movement rhythm while promoting intestinal health. However, it's important to remember that when using mixtures based on fiber-rich products, consuming at least two liters (half a gallon) of still water daily is crucial. This is very important because fiber swells in the intestines, absorbing water. If sufficient water is not consumed, 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, which positively affect intestinal health. The presence of milk peptides 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 fiber, are essential for a healthy digestive system. They also contain phenolic compounds that slow glucose absorption into the bloodstream. Additionally, pectin, present in soluble fiber, helps control blood sugar levels, lowers cholesterol, 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 fiber, 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 fiber.

To prepare a homemade mixture for constipation, grind 10 grams (0.35 ounces) of flaxseed and mix it with a glass of kefir (8 ounces), then add two soaked dried plums (with water). Instead of flaxseed, you can add 5 grams (0.18 ounces) 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, it is recommended to consume 10 grams (0.35 ounces) of flaxseed daily. In the case of wheat bran, consumption should not exceed 2-3 tablespoons daily (in portions spread throughout the day), remembering to increase water intake.