December's Digestive Delights: Four Sweet Snacks for Constipation Awareness Month

Did you know that the month of December is recognized as Constipation Awareness Month? While it may sound comical to dedicate an entire month to this condition, constipation is a common gastrointestinal disorder known to significantly impact one's quality of life. Observing this month will encourage more people to engage in an open conversation about constipation. It may also foster the development of patience and compassion towards those who suffer from this chronic condition.

According to a 2018 survey, approximately 22% of Indians suffer from this condition, with 13% experiencing severe constipation, and 6% dealing with constipation along with comorbid illnesses such as diabetes, hypothyroidism, and anorectal disorders. Moreover, numerous studies have established a relationship between deteriorating mental health and constipation. We can understand that having a moody gut can be a source of anxiety and stress, which, in turn, can worsen your condition.

Establishing a robust diet plan under the guidance of a nutritionist is essential to control this condition, so your trips to the bathroom are not a source of frustration. Eating whole foods as opposed to processed ones, giving up on high-fructose products, sufficiently hydrating yourself and exercising regularly can be helpful in regulating your bowel movements. You will definitely have to avoid store bought sweets and baked goods, but that doesn’t mean you cannot include homemade sweet treats and snacks in your diet. Here are four recipes that you can try:

Blåbärssoppa (Scandinavian Blueberry Soup):

These berries are low on calories but packed with insoluble fiber

Ingredients:

• 2 cups of fresh or frozen blueberries
• 2 cups of water
• 3 tbsp sweetener of choice (white sugar, honey, maple syrup or even brown sugar)
• 1 tbsp of cornstarch
• 1-2 tbsp of Greek yogurt

Instructions:

• Put the blueberries, water and sugar in a medium saucepan on medium flame. Save some water for the cornstarch slurry.
• The blueberries will soon break down and become mushy. Keep stirring.
• Take it off the saucepan and let it cool.
• Blend it and then add the cornstarch slurry.
• Transfer it back to the pan and thicken it slightly. This soup is usually on the watery side so don’t leave it on the heat for too long.
• Eat it warm or chilled served with a dollop of yogurt.

Quinoa Pancakes

Quinoa is known to have a high fiber content.

Ingredients:

• 1 ½ cup of quinoa flour
• ½ cup of milk
• 1 egg
• 1 tsp of baking soda
• 1 tbsp of powdered jaggery (optional)
• Pinch of salt
• Butter or oil
• Maple syrup
• Fresh fruits and nuts

Instructions:

• Add the flour, milk, egg, baking soda, salt in a blender and blitz till combined.
• Adjust the consistency with a tablespoon or so of milk.
• Melt the butter in a non-stick pan and pour the batter.
• Once the top starts bubbling and is no longer wet and glossy, flip the pancake.
• Use up all the batter or save some for later.
• Enjoy with a drizzle of maple syrup or honey, fresh fruits and nuts.

Kiwi and Lemon Sorbet:

Kiwi has natural laxative properties because of its high fiber content.

Ingredients:

• 1 ½ cups of chopped kiwis
• Juice of 3 lemons
• ¾ cup of brown sugar
• 2 cups of cold water

Instructions:

• Boil sugar and ¾ cup of water in a saucepan on medium heat till you achieve a syrup.
• Let the syrup cool a little before pureeing it in a blender with the kiwi and lemon juice.
• Add the remaining water and keep blending.
• Sieve the mixture to make it smooth and discard the solids.
• Chill for an hour in the freezer then transfer into an ice cream maker.
• If you don’t have an ice cream maker then keep mixing it on an hourly basis till you achieve a sorbet-like consistency. You can also turn this sorbet into popsicles.
• Enjoy this sweet and tangy iced dessert on a cold, summer day.

Apricot Oat Granola:

Apricots are also a good source of dietary fiber that bulks the stool and can help with bowel regularity. Pairing them with oats, another source of fiber, is a good idea.

Ingredients:

• ¼ cup of coconut oil
• 3 tbsp maple syrup or honey
• 3 tbsp brown sugar
• 2 tsp vanilla extract
• Salt to taste
• 2 ½ cups of rolled oats (avoid instant oats)
• 1 cup chopped almonds
• 1 cup chopped dried apricots
• 1 cup dark raisins

Instructions:

• Heat the oven to 325 F. Line your baking tray with parchment paper.
• Take coconut oil, the sweeteners, vanilla extract, and salt until they are cohesive.
• Add your oats, almonds, and apricots to this. Ensure that everything is coated with sugar and oil.
• Bake the granola for 30-35 minutes. Rotate the pan at 180 degrees so the heat is dispersed evenly.
• Remove the pan and let the granola cool.
• Break them into pieces and have it either warm or cold with milk or yogurt.