Smoothie to relieve constipation naturally

When children (and adults) are experiencing constipation, I suggest looking at diet and hydration before any other intervention. Two of my favourite foods to help relieve constipation are dragon fruit and flaxseed.

Dragon fruit is that stunning pink fruit you see in Southeast Asia. It is less common in Australia, although it is now being grown in Far North Queensland; hopefully, we will see it in the fruit and vegetable stores more. If you can’t get fresh dragon fruit, most supermarkets stock frozen dragon fruit, and this is absolutely fine, not to mention convenient.

The variety with the pink flesh has the most nutrients. It is high in vitamin C, magnesium, and a specific prebiotic fibre that supports the growth of lactobacillus and bifidobacterial. These bacterial strains are essential for digestive health and healthy bowel motility.

Flaxseeds are another good source of fibre as well as a source of omega-3 fatty acids.  Flaxseeds are best bought whole and ground when you want to use them.  But if this is not realistic you can use the flaxseed meal, just ensure you put it in the fridge or freezer after you open the packet to reduce oxidization.

Both dragon fruit and flaxseeds can contribute to digestive health, and incorporating them into a smoothie can be a tasty way to address constipation. Here's a simple dragon fruit and flaxseed smoothie recipe:

Ingredients:

• 1 cup dragon fruit (fresh or frozen)
• ½ a ripe banana (fresh or frozen)
• 1 teaspoon of flaxseeds
• 1 cup of coconut water or almond milk
• ½ a cup of water
• Ice cubes

Instructions:

Blend all ingredients until smooth and enjoy!

Add to an insulated thermos or drink bottle for an on-the-go snack.

If your children are sensitive to texture, you may need to soak the flaxseeds overnight so they are smoother, or you could use flaxseed meal.

Healthy Kids Naturally