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How Do We Get over Constipation When We Say No More Pills?

How Do We Get over Constipation When We Say No More Pills?

Nobody likes to talk about constipation, but it’s actually a huge issue, affecting over 42 million people in the US, according to research. [1]

If this is such a big issue, what’s causing it?

Well, there are some common eating habits which contribute towards poor digestive health, and we’ve listed them below.

Any of these ring a bell?

Not eating enough fibre

Fibre is material that your body can’t digest, and getting enough of it helps prevent constipation, by providing material for a stool to form around. Fibre is found in plant foods like fruits, vegetables, grains and legumes. You can also take fibre supplements, although incorporating fibre into your diet naturally is normally a better option.

A sudden change in eating habits

Do you regularly experiment with new diets, or dramatically change your what you eat on a daily basis?

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A sudden change in eating habits can contribute to digestive problems as your body struggles to adjust. Avoid this by making any diet changes slowly and gradually, instead of making a big change all at once. This is true even if you’re switching to a healthier diet – even changing to a high-protein or high-fibre diet can cause problems if it happens too fast. [2]

Not drinking enough water

When did you last drink a glass of water?

Are you thirsty right now?

It’s easy to become dehydrated without realising, and this can contribute towards digestive problems. Drinking plenty of fluids ensures that stools stay soft, reducing the risk of constipation.

Try setting an alarm on your phone to remind you to drink water throughout the day, or keep a large water bottle handy at all times.

Being underweight or overweight

If you’re not at a healthy weight, that could be contributing to your digestive problems. Weight problems also indicate that there may be a problem with your diet. Seeing a dietician to discuss the issues you’re having and come up with a personalised diet plan is a good idea.

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Fibre is a help to relieve constipation

The most important thing to look for is fibre.

There are two types of fibre, soluble and insoluble, and it’s important to get a good balance of both.

Insoluble fibre makes your stool bulkier, which helps it to pass through your system. Soluble fibre attracts water, which makes stools softer and easier to pass.

It’s really important to introduce fibre to your diet gradually, and drink plenty of fluids at all times. If you don’t do this, you could risk making the problem even worse.

Foods that you should eat to avoid constipation

Ready to change your diet and improve your digestion?

Have you ever tried any of these foods that help you poop? Try adding them – you’ll be surprised by how much better you feel.

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Strawberries

Strawberries have edible seeds, which makes them high in fibre and great for digestion. They’re also really tasty, and easy to add to a dessert or enjoy as a sweet snack.

Black beans

Black beans contain plenty of soluble fibre, which makes them a great choice if you need more fibre but aren’t keen on eating loads of fruit and veg. Add black beans to a chilli, or use them to make delicious meat-free tacos.

Prunes

Has your gran ever recommended these to you?

She knows what she’s talking about.

Prunes are high in fibre, and also contain sorbitol, a natural laxative. You can eat prunes whole, add to a smoothie, or drink prune juice. This food is often recommended by doctors – a good indication that it works.

Broccoli

Broccoli includes lots of insoluble fibre, which is essential for healthy digestion. Add it to soups and stews, or steam as an easy side dish. Try to incorporate plenty of vegetables in every meal to keep things running smoothly.

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High-fibre cereal

Next time you go down the cereal aisle, look out for boxes that say ‘high in fibre’ – usually bran flakes or muesli. These cereals are a great way to kickstart your digestive system and set you up for the day.

Oatmeal

Oats contain soluble fibre that will help your digestion, and they also make a super-filling breakfast. Try adding fruit for an extra boost of fibre in the morning.

Constipation is a huge problem for many people, but it doesn’t have to be.

A few simple changes your diet can make a massive change to your digestive health – try it today.

Reference

More by this author

Eloise Best

Eloise is an everyday health expert and runs My Vegan Supermarket, a vegan blog and database of supermarket products.

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Last Updated on June 24, 2019

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

1. Cheesy Tortellini With Ground Beef

Cheesy tortellini with ground beef

    This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

    2. Cranberry Pork Roast

    Cranberry pork roast

      Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

      3. Greens and Beans

      Greens and beans

        Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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        As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

        4. Chicken Curry

        Chicken curry

          That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

          5. Honey Sesame Chicken

          Honey sesame chicken

            Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

            6. Mushroom Spinach Stroganoff

            Mushroom spinach stroganoff

              In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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              7. Stuffed Peppers

              Stuffed peppers

                If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                8. Cilantro and Lime Chicken

                Cilantro and lime chicken

                  Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                  9. Beef Fajitas

                  Beef fajitas

                    This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                    The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                    10. Asian Chicken Lettuce Wraps

                    Asian chicken lettuce wraps

                      Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                      11. Hawaiian Chicken

                      Hawaiian chicken

                        This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                        12. Beef and Barley Stew

                        Beef and barley stewd

                          Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                          13. Meatball Soup

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                          Meatball soup

                            This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                            14. Turkey Black Bean Chili

                            Turkey black bean chili

                              Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                              15. Ham and Pinto Bean Soup

                              Ham and pinto bean soup

                                What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                Conclusion

                                With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                Featured photo credit: Google via bettycrocker.com

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