Ingredients:
- 5–6 dried prunes (or ½ cup prune juice)
- 1 tablespoon ground flaxseed
- 1 cup warm water
- 1 tablespoon fresh lemon juice
- 1 teaspoon honey (optional)
- A pinch of ginger powder (optional)
Method:
- Soak the prunes in warm water for 20–30 minutes.
- Blend the soaked prunes with the water until smooth.
- Add flaxseed, lemon juice, and honey if desired.
- Let it sit for 5 minutes so the flaxseed thickens slightly.
- Drink in the morning with a glass of extra water.
Benefits:
- Prunes contain natural sorbitol and fiber, which may help soften stool.
- Flaxseed provides soluble fiber that supports regular bowel movements.
- Lemon and ginger can add flavor and may support digestion.
- Drinking enough water helps fiber work properly.
Nutrition (approximate per serving):
- Calories: 120–150
- Fiber: 6–8 g
- Carbohydrates: 30–35 g
- Protein: 1–2 g
- Fat: 1–2 g
Tips for preventing constipation:
- Eat more vegetables, fruits, legumes, and whole grains.
- Drink enough water daily.
- Stay physically active.
- Increase fiber gradually to avoid bloating.
If constipation is severe, lasts more than 2–3 weeks, or comes with blood in stool, unexplained weight loss, vomiting, or strong abdominal pain, medical advice is recommended.