Digestive issues are very unpleasant and uncomfortable. Bloating, flatulence and diarrhea are common problems among people with IBS or people with sensitive stomachs. Following a low FODMAP diet is usually a solution for such people and they do not experience digestive discomfort as long as their food is low FODMAP approved. Constipation is another common digestive problem and even individuals with healthy digestive tract experience it every once in a while. Maybe you have had too much fats, or too little fiber a few days in a row, or your metabolism is slowing down. Whatever the reason is, the right nutrition often helps for many issues and luckily, constipation is one of those issues. If you don’t have a chronic constipation, pay close attention to your diet, when the problem occurs. Try to find out which food causes it. Keeping a food journal for a while can definitely lead you in the right direction. Whether you have a chronic constipation or you experience it every once in a while, try out our smoothies ideas for instant relief and keep on reading for more tips on how to deal with the problem. Here are 4 of the best low FODMAP smoothies for constipation that guarantee a fast solution to your problem.
Christmas Vibe Smoothie
Ingredients
-75 grams canned pumpkin
-1 Peeled carrot cut into small chunks
-1 Cup almond milk
-One serving Whey or Vegan low FODMAP Protein powder
-1 tsp Chia seeds
-1 tsp Flax seeds
-A pinch of cinnamon
-A few drops of stevia (optional)
Instructions
Put all ingredients in a blender and blend until fully incorporated and well mixed. Serve in a large glass and drink immediately.
Yellow Fruity Smoothie
Ingredients
-2 medium unripe bananas cut into small chunks
-90 grams honeydew Melon cut into small chunks
-1 Cup almond milk
-One serving Whey or Vegan low FODMAP Protein powder
-2 tsp Flax Seeds
-2 tsp Oats (soaked in water for at least 2 hours)
-1 tsp Vanilla extract
Instructions
Put all ingredients in a blender and blend until fully incorporated and well mixed. Serve in a large glass and drink immediately.
Green Nutri-Bomb Smoothie
Ingredients
-2 Cups Spinach
-2 tsp Flax Seeds
-2 Small Peeled Kiwis cut into small chunks
-One serving Whey or Vegan low FODMAP Protein powder
-½ Cup Freshly Squeezed Lime Juice
-½ Cup almond milk
-A few drops of Stevia (optional)
Instructions
Put all ingredients in a blender and blend until fully incorporated and well mixed. Serve in a large glass and drink immediately.
Red Magic Smoothie
Ingredients
-60g Raspberries Fresh or Frozen
-150g Strawberries Fresh or Frozen
-2 tsp Flax Seeds
-One serving Whey or Vegan low FODMAP Protein powder
-2 tsp Oats (soaked in water for at least 2 hours)
-1 tsp Chia Seeds
-½ Cup almond milk
-½ Cup Freshly Squeezed Lime Juice
Instructions
Put all ingredients in a blender and blend until fully incorporated and well mixed. Serve in a large glass and drink immediately.
Start your day with one of those smoothies and it would not take long for the results to occur. Let us know in the comments below which one is your favorite! Another thing that needs a change, if you are constipated often, is your diet. Here is a short list of the foods you must avoid if you don’t want to be constipated.
- Milk and Dairy Products – For some individuals dairy products cause constipation, especially for those, who are sensitive to the proteins found in cow’s milk. If you have IBS or other digestive problems, this should not matter to you, since dairy products are not low FODMAP approved and you are probably not consuming them anyway.
- Processed Grains – White bread, white pasta and white rice contain less fiber then whole grains, which makes them a lot more constipating. Always look for whole grains when shopping groceries or when eating at restaurants.
- Red meat – Generally, red meat is low in fiber and high in fats, which is definitely a combination you want to avoid, if you are constipated often.
- Foods that contain gluten – Those are not necessarily dangerous for everyone, but if you have IBS, celiac disease or NCGS, consuming gluten or wheat can cause constipation.
- Fast and fried food – Fried foods or food from fast food restaurants usually contain a lot of salt and fats, and very little fiber. This unhealthy combination slows down digestion and could lead to constipation.
Two other important factors that help relieve constipation are drinking enough water and being physically active. Water has key roles in digestion, such as keeping the food you eat moving through your intestines and making your intestines smooth and flexible. Not having enough water could definitely cause digestive discomfort, so make sure you consume at least 2 liters a day. Physical activity increases your metabolism, stimulates the muscles in the GI tract and increases blood flow to your organs. All of this helps move waste through the intestines, so pick a sport or exercises you like and get moving at least 3 times a week.
If you want some extra help to speed up the process and ensure that you are saying a farewell to constipation, try out our low FODMAP colon cleanse and probiotic capsules. The formula is suitable for people with IBS and other digestive issues. It contains 5 billion Lactobacillus acidophilus, which is bacteria naturally occurring in the intestinal tract and this helps aid in maintaining the intestinal flora. The probiotic supports healthy digestive system, boosts the immune system, reduces sensitivity to intestinal pain and promotes the balance between the “good” and “bad” bacteria in your GI tract. The colon cleanse blend in this product contains extracts of aloe vera, senna and cascara sagrada bark plus psyllium husks powder, flax seed powder, medium chain triglycerides. Those natural ingredients clean your body from toxins and relief constipation. The formula is completely vegan and free from GMO, diary, soy, gluten and is low FODMAP certified. No matter what your stomach is sensitive to, there is nothing in those pills that can cause any digestive discomfort. Experience the benefits from detox products while supporting your GI tract with probiotic. If you have other digestive problems, or you just want something that promotes healthy digestive system, take a look our digestive supplements. All of the products by Casa de Sante are low FODMAP approved and can help you for various digestive issues. If you want to read more useful articles, check out our blog for gut health information, tips for living on the low FODMAP diet, and low FODMAP recipes.
