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.


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.



  • 1 1/2 cups of almond milk
  • 1/3 cup of chia seeds
  • 1/2 tsp vanilla extract
  • 3 tbsp maple syrup
  • seasonal berries


  • Combine the chia seeds & milk in a small bowl. Mix in the vanilla extract & maple syrup
  • Let the mixture sit for 15 mins and then whisk to break up any clumps of chia seeds
  • Cover the bowl and chill for several hours or overnight
  • To serve, add berries +/- some yoghurt

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.