Life can get busy and we can easily forget to drink enough water, eat enough high fibre foods and exercise – which can be a recipe for constipation. Constipation is a common complaint and can also arise due to hormonal changes in women (during pregnancy and menopause), as a side effect of some medications, as part of ageing (as the muscles in our digestive tract weaken) and as a symptom of certain digestive conditions (like irritable bowel syndrome , inflammatory bowel disease or bowel cancer).

In many cases, dietary and lifestyle changes can help relieve constipation, but if it persists and you are concerned, please see your doctor.

DID YOU KNOW?

Chia seeds are a good source of fibre, antioxidants, omega-3 fatty acids and protein. Two tablespoons of chia seeds a day can work wonders for constipation. Swallowed in a glass of water or in a pudding works better as the seeds remain whole. When the seeds are ground up, as they often are in smoothies, it isn’t as effective in relieving constipation.

Kiwifruit is also an excellent source of dietary fibre. Studies have shown that eating two kiwifruits a day can increase bowel movements, reduce the time it takes for food to travel through the colon, and lead to softer and more frequent stools.

Here is a recipe that combines both chia seeds and kiwifruit to make a delicious pudding that not only tastes good, but is good for your bowels!

KIWIFRUIT CHIA PUDDING

Ingredients (Serves 2)

  • ¼ cup chia seeds
  • 1 cup milk (dairy or plant-based)
  • 1 tbsp maple syrup or honey (optional)
  • ½ tsp vanilla extract (optional)
  • 2 ripe kiwifruits, peeled and sliced

Instructions

  • Mix chia seeds, milk, sweetener, & vanilla in a bowl or jar. Stir well.
  • Chill in the fridge for 2+ hours or overnight until thickened.
  • Layer pudding and sliced kiwifruit in small glasses.
  • Top with extras like almonds or berries if desired.

Disclaimer – This article is for general information and educational purposes only. It is not a substitute for professional advice. Always consult a registered health professional regarding any health-related diagnosis or treatment options.