💩 Constipated

When things have slowed down and you feel uncomfortable. The key is fibre, water, and gentle movement. These foods can help get things moving without being aggressive.

• Kiwis – Two kiwis a day have been shown in studies to improve regularity. Eat them whole, skin and all (the skin is edible and packed with fibre).
• Prunes or prune juice – The classic for a reason. Prunes contain sorbitol, a natural sugar alcohol that draws water into the bowel. Start with 3–4 prunes or a small glass of juice.
• Ground flaxseed – Stir a tablespoon into porridge, yoghurt, or a smoothie. It forms a soothing gel that helps everything move along. Drink plenty of water with it.
• Pears – One of the highest-fibre fruits. Eat them with the skin on.
• Chia pudding – Chia seeds absorb liquid and form a gel that softens stool. Soak 2 tablespoons in 150ml milk overnight, then eat.
• Lentil soup – Red lentils are gentle and packed with fibre. A warm bowl of soup is comforting and effective.