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1 tablespoon chia seeds
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1 cup warm water
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Juice of ½ lemon (optional)
2. Prune Smoothie
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5 prunes, pitted
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1 cup warm water or oat milk
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½ banana
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Small pinch of cinnamon (optional)
3. Fiber-Rich Oat Bowl
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½ cup rolled oats
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1 cup water or plant-based milk
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1 tablespoon ground flaxseeds
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½ apple, chopped
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Dash of cinnamon or nutmeg
Preparation:
1. Chia Seed Elixir
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Stir chia seeds into warm water. Let it sit for 10–15 minutes until it becomes gel-like.
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Add lemon juice if desired and drink first thing in the morning.
2. Prune Smoothie
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Soak prunes in warm water for 10 minutes to soften.
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Blend all ingredients until smooth. Drink on an empty stomach.
3. Fiber-Rich Oat Bowl
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Cook oats in water or milk until soft.
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Stir in flaxseeds and chopped apples.
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Sprinkle cinnamon and enjoy warm.
Serving and Storage Tips:
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Chia elixir is best made fresh and consumed immediately.
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Prune smoothie can be made ahead and stored in the fridge for up to 24 hours.
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Oat bowl can be refrigerated and reheated, but flaxseeds are best added just before serving to preserve nutrients.
Variants:
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Replace prunes with figs or dried apricots.
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Add psyllium husk (1 tsp) to the chia drink for extra fiber.
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Mix yogurt or kefir into the oat bowl for a probiotic boost.
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Blend in greens like spinach to the smoothie for added fiber.
FAQ:
Q: How fast do these remedies work?
A: Everyone’s digestive system is different, but many people notice results within 6–24 hours of consuming these remedies.
Q: Can I use these daily?
A: Yes—these foods are high in fiber and gentle on digestion, making them safe for regular use. Just be sure to also drink plenty of water.
Q: Are these remedies safe for children or the elderly?
A: Generally yes, but portions should be smaller. For those with health conditions, it’s best to consult a healthcare provider.
Q: What else helps with constipation?
A: Staying hydrated, regular movement, and reducing stress are key supporting factors.
