Pooping is something everyone does on a daily basis, ideally once or twice per day, but nobody wants to talk about it. We love to talk about it! If you aren’t eliminating on a regular basis, then something is going on, be it poor eating habits, insufficient exercise, stress, or a digestive problem. Whatever the case may be, it can be quite frustrating (and painful) if you cannot poop.

According to available data, constipation affects 18% of adults in the United States. It is a common issue that people of all ages can experience and it has various causes. Lack of fiber, delaying bowel movements, traveling, certain medications, and hormonal changes can all cause constipation. It can also be a symptom of other health conditions and some common symptoms include:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Bloating or abdominal pain
• Feeling like you still need to eliminate after using the toilet

What you eat can have a big impact on digestive function. Certain foods can also help you improve symptoms of constipation. Foods that are naturally rich in fiber, fluids, and natural laxatives can make stool easier to eliminate. Enjoy the following foods to help stimulate bowel movements. 

Mangos

The mango is a juicy, tropical fruit that is a staple in many smoothie, dessert, and salad recipes. You can also cube it up to use it as a topping for acai bowls or chia pudding recipes. According to several studies, mangos can aid with constipation relief. Mangos are naturally rich in fiber, which adds bulk to stool, allowing it to move more easily through the digestive system. One study found that participants who ate 300 grams of mango (about one to two mangos) per day over four weeks saw an improvement in constipation. 

Kiwi

As a vitamin C superstar, kiwi is an excellent fruit to help boost immune function. It may also be an effective constipation remedy, as it is naturally rich in soluble and insoluble fiber. Soluble fiber helps optimize gut microbiome, while insoluble fiber helps maintain regular bowel movements, but you can click here to learn more about the difference between them. Several studies indicate that kiwis work to improve complete spontaneous bowel movements (CSBMs), bowel habits, and transit time. Researchers attribute the constipation relieving abilities to the fiber content in kiwis. Another study found that eating two kiwis per day can reduce abdominal discomfort and improve constipation. 

Figs

These soft, sweet, fruits are not for everyone, but they do help relieve symptoms of constipation. They are less popular than apples and prunes for improving bowel movements, but studies show that fig paste can improve transit time and stool consistency. One study monitored people with irritable bowel syndrome (IBS) who ate four dried figs per day reported a decrease in symptoms of constipation, including hard stools, compared to those who ate a placebo. 

Apples

According to surveys, apples are the most consumed fruit in the United States. They are naturally rich in pectin, a type of soluble fiber that works to improve the transit time of food in the digestive system. Pectin helps to absorb water in the digestive tract, which creates larger, softer stools that are easier to eliminate. Researchers note that supplementing with pectin can increase colon transit time and decrease constipation symptoms. 

Prunes

Potentially one of the most effective constipation remedies, prunes are rich in fiber and sorbitol, making them a natural laxative that can stimulate bowel movements. Studies indicate that prunes significantly improve stool consistency and increase the number of CSBMs when compared to psyllium, another form of soluble fiber that is occasionally used as a laxative. 

Psyllium

To round out the list of foods that help you poop, we have psyllium. Psyllium can come in husk or powder form, and supplement manufacturers use it in laxatives because it increases the bulk of stool. It does this by drawing in water to ease the passage of stool. According to several studies, psyllium can reduce straining, improve stool frequency and consistency, and reduce stomach pain. Although psyllium isn’t as effective as prunes, it is a natural laxative to experiment with if you have a prune allergy. 

Still need a little help encouraging a bowel movement? Consider our Bowel Motion formula, which contains herbs designed to alleviate bloating and gas. It also stimulates peristalsis and helps maintain regular bowel movements.

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A smoothie is one of the easiest things to make if you are trying to be a healthier person. Throw a bunch of ingredients into a blender, flip the switch, blend until smooth, and then enjoy. It takes all of five or so minutes for it to come together, especially if you are quick at prepping ingredients. Plus, you can load them with vegetables, fruits, nut butters, plant-based milks, and more in order to pack the smoothie with as many nutrients as possible. There is truly no better feeling than knowing you have a belly full of amzing nutritious ingredients!

This mango kale smoothie only contains four ingredients. Because it is packed with fiber, protein, omega-3s, vitamin C, vitamin K, folate, and complex carbs, it makes for a great breakfast. It is perfect whether you are raw vegan, Paleo, gluten-free, vegan, vegetarian, or literally any person with any diet. You cannot go wrong by drinking this smoothie! Just make sure that you remove the ribs from the kale before adding them to the blender. The ribs, or thick central stems, are very bitter and fibrous, so your smoothie will have an off-putting flavor if you include them. You also need to blend on high to ensure you don’t have any kale pieces floating around in your smoothie.

Now, if you are not a mango person, you can replace the mango with a banana. You can replace the kale with spinach if you do not enjoy kale. Consider adding a tablespoon of chia seeds or hemp seeds for a boost of protein and healthy fats. Those are all optional choices, as the smoothie is delicious as is. Whatever you do, just enjoy being healthy!

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One of the best things about summer celebrations is the food. People get to show off their culinary skills, usually in the form of dips, snacks, and appetizers. Finger food is exactly what you want at a potluck, picnic, barbecue,  or cookout. Although you can use slow cookers, Instant Pots, or grills to make main dishes, they don’t have anything on snacks and apps! That’s why this article is all about dippin’ and chippin’.

The truth is that people will eat almost any dip at a party or gathering, so long as it is tasty. We don’t mess around with flavor here at Dherbs! Every dish you make needs to impress your taste buds, but that doesn’t mean each dip requires a long list of ingredients. As with most recipes, the quality of the ingredients is what makes the dish. If you make vegan bruschetta, for example, opt for heirloom tomatoes in place of Roma tomatoes. Quality ingredients elevate an average dish to something spectacular!

Why make your own dips when there are so many dip options in grocery stores? This is a valid question, and the simplest answer is that almost every store bought dip contains processed ingredients and preservatives. Do you want to worry about high sodium levels when you are dipping on Labor Day? We didn’t think so. With the following dips, you can both enjoy their flavors and feel good about eating them. If you make some of the dips, drop a comment to let us know if you enjoy them!

Homemade Bitchin’ Sauce

Bitchin’ Sauce is a brand that is readily available in many supermarkets, and you can typically find various flavors. This homemade version doesn’t contain any preservatives or excess sodium and it is 100% raw vegan

Click here to make the recipe. 

Mango & Watermelon Radish Salsa

Refresh your palate and elevate your salsa game with this raw vegan dip made with mango, cherry tomatoes, cucumber, cilantro, and watermelon radish.

Click here to make the recipe. 

The Best Guacamole Ever

When you make food in an authentic way, it tends to taste beyond delicious. That’s why this dip is the best guacamole ever.

Click here to make the recipe. 

Homemade Baba Ganoush

A healthy and traditional Mediterranean dip that’s sure to impress, baba ganoush is a unique, roasted eggplant dip with bold flavor and a subtle char.

Click here to make the recipe. 

Roasted Garlic White Bean Dip

Make this roasted garlic white bean dip with five simple ingredients in just five minutes of hands-on prep work. You’re going to love it!

Click here to make the recipe. 

Watermelon Avocado Salsa

Refresh your palate and indulge in this sweet, zesty, and slightly spicy watermelon avocado salsa that embodies the flavors of summer. This salsa is so versatile and ideal for raw vegans, vegetarians, and carnivores alike.

Click here to make the recipe.

Healthy Homemade Hummus

Whip up a batch of this healthy homemade hummus and enjoy a smooth, creamy dip that is m

Click here to make the recipe.

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When the sun is shining, you need a refreshing beverage, in addition to your water of course. You need to have water on you all day during these hot summer days, but you can enhance your hydration efforts, while delivering some much needed nutrients and electrolytes to your body, with this peach mango agua fresca. What is an agua fresca, you ask? The literal translation means “fresh water,” and it is a light, non-alcoholic beverage popular in Mexico and Central America.

Traditionally, an agua fresca blends fresh fruit with water and some sort of sweetener, typically a lot of sugar, and maybe a hint of lime juice, depending on the recipe. What separates this agua fresca recipe from the others is that it does not contain an entire bucket of sugar. The natural sweetness from the peaches is all you need, but you can add the optional agave nectar if the beverage is not sweet enough for your liking. You may also prefer the agave nectar if the lime you use has a little extra zing or zest to it, meaning it is tarter than you expect.

Unlike other juicing recipes, this one does not require a juicer. Blend everything together in a blender until it is very smooth and you no longer see any bits of peach or ginger. To serve, you have to pour the mixture through a cheesecloth or nut milk bag to avoid taking large gulps of peachy ginger pulp.

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Free yourself from the store bought box of popsicles that is seemingly healthy and go straight for the good stuff with these refreshing pineapple possibles. All you need are three simple ingredients and about 15 minutes of your time. Well, you also need to have some patience because the popsicles need to freeze before you can enjoy them. In fact, we think that waiting is the hardest part of this entire recipe!

Popsicles make for the perfect summer treat, whether you want to cool off on a hot day or make healthy treats for the little ones. Not only are these pineapple popsicles raw vegan, but they are free of the unhealthy colors, syrups, and artificial flavors that most store bought popsicles have. They are also highly versatile, meaning you can add or subtract ingredients if you so desire. Just make sure that the ingredients you add are cleanse-approved if you still want this recipe to be raw vegan. You can add mango, passion fruit, or even berries!

When it comes time to pick your pineapple, make sure to choose a ripe one. The easiest way to do this is by pulling one or two of the central green leaves out of the top. If the leaves come out easily, then the pineapple is ripe and good to go. If it is hard to pull one out, the pineapple still needs time to ripen. Using a sweet pineapple is totally fine because of the fresh lime juice in the popsicles. It really goes well with pineapple sweetly tart flavor. We hope you love this recipe as much as we do. Tag us if you take a pic with one in the summer sun!

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If you are a busy person, time is precious, especially if you regularly run around the house cleaning up after your kids. That is exactly why we love this simple avocado mango salad, because it is easy to meal prep. If you have it prepped and ready to go, all you have to do is dress the salad when you are ready to eat it. Just take it out of the fridge and you have a healthy meal ready to go. That is far better than not having anything and resorting to the closest fast food place to your house, or some packaged snack or meal with excess sodium, preservatives, and sugar.

To make this a successful salad, make sure you gather the right ingredients. You will need the following for your avocado mango salad to shine:

• Avocados: Naturally, you need avocados for a salad that has avocado in the name. Look for avocados that are ripe, but retain some firmness, as that will provide great texture and flavor.
• Mangos: Choose ripe mangos because they will burst with a tropical sweetness that balances the other strong and acidic ingredients in this salad.
• Cherry Tomatoes: Not only do cherry tomatoes bring a vibrant color to the salad, but they also supply a wonderfully juicy, sweet, and slightly acidic flavor.
• Red Onion: Offer a mildly sweet crunch, red onion is a great ingredient that adds a little zing to your salad. Don’t worry about a potent onion flavor because the other ingredients offer a refreshing balance and sweetness.
• Cilantro: If you are one of those people who thinks that cilantro tastes like soap…better luck next life. We are here for this aromatic and herbal flavor that cilantro brings to the party!
• Jalapeño: Although optional, we encourage you to include it in this avocado mango salad. Remove the seeds to tame the spice, or leave them in to kick things up a notch!

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As summer reaches its peak, gardens and markets overflow with a wide variety of fruits and vegetables. These produce items are in their prime, and eating seasonally means that you are tasting the freshest items with the most nutrients. Not to mention, these produce items are often at the best prices. 

August is a great time to find fruits and vegetables that may not be in season for much longer. Get your hands on them while the gettin’s good for the final month of summer. You can enjoy crisp vegetables, juicy melons, and a variety of stone fruit. Incorporating seasonal produce items into your diet can not only enhance your meals, but also boost your health. What’s in season during August? Continue reading to learn about a variety of August’s best fruits and vegetables. 

August Fruits That Are In Season

Peaches

Nothing quite like a juicy, refreshing peach on a hot summer day. You can always differentiate a peach from a nectarine because the skin is slightly fuzzy. They come in yellow and white varieties and boast high amounts of vitamins A & C, fiber, antioxidants, and other plant compounds that support digestion and boost immune function. Eat them raw or add them to salads, smoothies, desserts, and more. 

Berries

Blackberries, raspberries, blueberries, and strawberries are low-carb fruits that burst with intense flavor and nutrients. All berries are naturally rich in vitamin C and antioxidants, but they also offer vitamin K and fiber. Many research studies confirm that berries contain plant compounds that support brain health and aid inflammation reduction. Enjoy berries in their raw form, or add them to salads, jams, sauces, dressings, or yogurt. 

Mango

Take a trip to the tropics when you indulge in mangos this summer. Packed with lots of antioxidants, fiber, and vitamins A & C, mangos may help support eye health and immune function. Mango is a great fruit to enjoy on its own, but spice things up by seasoning it with some chili powder and lime juice. You can also add mango to smoothies, salads, salsas, chutneys, and desserts. 

Kiwi

Coming in golden and green varieties, kiwis are small fruits that exhibit a slightly sweet and tart flavor. The green kiwis are a bit more sour than the golden ones. They exhibit an impressive vitamin C content, but also offer fiber, antioxidants, vitamin E, and other nutrients that work to enhance immune and digestive function. Slice and enjoy raw, or add to fruit salads, smoothies, and desserts. 

Papaya

With a sweet flavor and soft orange flesh, papaya is a beautiful fruit to enjoy this summer. If you can, get your hands on a Hawaiian papaya, as that type is much sweeter and more flavorful than the larger ones from Mexico. Papayas are naturally rich in vitamins A & C, in addition to papain, a powerful enzyme that benefits gut health. Eat papaya raw with a spoon (just remove the seeds), or add to desserts, puddings, smoothies, salads, and more. 

August Vegetables That Are In Season

Bell Peppers

Did you know that bell peppers contain more vitamin C than oranges? These green, yellow, orange, and red peppers are sweet summer veggies that offer impressive antioxidants, fiber, and vitamins A & C. Studies confirm that they help sustain eye health and enhance immune function. Enjoy them in salads, in stir-fry dishes, on sandwiches, roasted, or grilled. 

Green Beans

Tender, crisp, and highly refreshing with a subtly sweet flavor, green beans provide a lot of fiber, antioxidants, vitamins, and minerals. Green beans have been known to boost eye health and enhance the digestive process. You can add them to salads, enjoy them as a snack, or steam, sauté, air-fry, or grill these nutritious summer veggies. 

Okra

One of the things that people dislike about okra is the slimy texture. That is also why people bread and fry this vegetable, which unfortunately makes it unhealthy. Make okra healthier by grilling it or sautéing it with a little olive oil, onion, and garlic. It is naturally rich in vitamins C & K, antioxidants, fiber, and other plant compounds that aid heart function. 

Spinach

Spinach is one of the most easily accessible leafy greens. Although you can typically find it in grocery stores year round, it is a summer vegetable. It has a mild, subtly sweet flavor and is rich in iron, magnesium, folate, vitamins A, C, & K, and valuable antioxidants. Some studies indicate that spinach offers anti-inflammatory properties and may protect eye health. Consume it raw in salads or smoothies, or sauté or steam spinach. You can even add it to soups or casseroles. 

Tomatoes

Although technically a fruit, tomatoes are typically associated with and used like vegetables. They come in various sizes, colors, and shapes, especially if you get heirloom varieties, which offer the best flavor. Tomatoes are naturally rich in lycopene, a powerful antioxidant that benefits heart health and may reduce the risk of certain cancers. Enjoy tomatoes on sandwiches, in salads, soups, sauces, and roasted dishes, or snack on cherry tomatoes.

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Are you ready to escape to a tropical paradise without leaving your home? If you answered yes to that question, then you are ready for our delightful mango coconut chia pudding. Some might call it summer’s sweetest secret, while others call it a nutritious breakfast that you can take on the go. It is a creamy, vibrant treat that combines juicy mangos and velvety, full-fat coconut milk for a flavor explosion that’s as refreshing as the ocean breeze. Plus, the chia seeds offer valuable omega-3s and fiber, helping to keep you feeling full between meals to avoid unnecessary snacking. The antioxidants in mangos help to boost your immune system as well, making this breakfast or snack the perfect guilt-free indulgence to keep you cool and nourished all summer long!

Not only does this chia pudding delight your taste buds, but it also offers a lot of healthy fats from the coconut milk. These fats work to support skin health and energy levels. Full-fat coconut milk is not sweet, but it is very creamy and offers a subtle nuttiness that complements the natural sweetness of the mango. The mango contains natural sugars, so you can choose to omit the agave if you choose. Some mangos are sweeter than others, so try the chia pudding without the agave first and then add it if it needs a little extra sweetness.

Let’s not forget the visual component of this delicious coconut mango chia pudding. The mango cubes look like little treats within the speckled tapioca-like pudding. Is it Instagram worthy? Well, that’s up to you to decide! Take a picture and tag us when you post it so that we can love it as much as you do. It is truly your summer-ready breakfast that will transport you to a tropical beach.

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Longer days and warmer weather can mean only one thing: cooling, sweet treats become quite heavenly. The cold is a beautiful welcome from the intense dry or humid heat, depending on where you live. The combo of chili, lime, and mango brings those summer sensations together in one cooling and delicious treat. Your taste buds get hit with a subtle heat from the chili powder, while those citrusy bits of energetic lime zest remain with you as the sweet and tropical mango coats the tongue. To create a luxurious texture and creamy undertone, you have the nutty, homemade almond milk.

There are many reasons to love this recipe, one of them being the fact that this only contains five ingredients. Unlike a mango sorbet from the grocery store, this recipe does not contain copious amounts of sugar per serving. The sweetness primarily comes from the mango, which you cube and freeze overnight prior to making this recipe. Because the lime juice and zest bring a tangy acidity and the chili brings spice, we added a touch of maple syrup. You can start with a little less maple syrup and increase the amount from there.

In order to create a more pleasant eating experience, make sure that you blend everything until smooth and creamy. You don’t want any frozen mango chunks in the sorbet! Using a high-speed blender is a possibility, but you may have an easier time creating a smooth and creamy consistency. Whichever kitchen appliance you use to make the sorbet, make sure that you scrape down the sides of the processor/blender to fully incorporate all the ingredients. When ready to serve, feel free to dust with some chili powder or add a squeeze of lime.

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Do you ever want to grab all of the gummy, colorful snacks that are marketed for children and eat them for yourself? Well, we cannot blame you, but you also do not need all of those artificial dyes, preservatives, and other processed ingredients. What if we told you that you could make similar fruit roll-ups to the ones you enjoyed as a child? In fact, you can make healthier versions of those without the added sugars, preservatives, and artificial ingredients!

How To Make Fruit Leather

Maybe you have some extra produce that you need to use up, or perhaps you need a healthy snack to satisfy your sweet tooth. Are you a parent that just wants your kids to enjoy healthy snacks? If any of those things apply to you, fruit leather is the answer. It is very easy to make and you can get creative with the flavors. Although a dehydrator is preferable to make fruit leather, you can also use your oven on the lowest setting. Just keep in mind that most ovens do not go as low as 115 degrees F, which is the temp at which dehydration is acceptable for raw vegans. Anything above that temperature renders the recipe cooked and no longer raw vegan. 

Let’s Get Down To The Basics

The only ingredients that you need to make your own fruit leather are ripe fruit and potentially fruit juice. Let’s go over the steps that you’ll need to take:

• Prep your fruit: Make sure that you wash your fruit, even the ones that you are going to peel. Peel any fruit with a skin and pit anything that has a central seed. Core any fruit with a large core and boil down anything that is very hard; your blender will do the rest of the work.
• Sweeteners: There is no need for added sweeteners for most fruit leather recipes. If you feel that the fruit is too tart on its own, you can add some pure maple syrup or raw agave nectar. Add one tablespoon at a time to the blender and taste until it is to your liking. Naturally sweeter fruits like apples and bananas can also be used to sweeten fruit leather. 
• Gather your tools: You will need a blender, parchment paper or silicone sheets, baking trays (for the oven method), dehydrator sheets for dehydrating, and scissors or a pizza cutter to cut the finished product into strips. 
• Preservation: You want the fruit leather to last, especially if you make a large batch. You can roll the fruit leather up and store in an airtight container in the fridge for up to two months. Store in the freezer for even longer by rolling the fruit leather in the parchment paper and keep in a sealed freezer bag. 

Success Tips

If you want your fruit leather to remain a lighter color that is similar to the color of the fruit, you can add fresh lemon juice while blending your fruit. This is a great step if you want to use lighter-colored fruit leathers that contain mango, guava, pineapple, peaches, or apples. Thicken your fruit mixture by adding banana or thin it out by adding a little water or fresh fruit juice. If using harder fruits, such as apples, consider boiling them first before adding them to the blender with your other ingredients. 

After you blend your mixture, spread the mixture on the baking sheet or dehydrator tray until it is about 1/8-1/4-inch thick. If you can see parchment paper through the puree, it is too thin. A good rule of thumb is to spread from the inside to the outside of the tray. The outside will cook quicker than the inside, so that spreading method will help you achieve an even layer. Ideally, use the back of a silicone spatula or spoon to achieve this thin, flat layer. 

When Is It Ready? 

The fruit leather is ready when it isn’t sticky and doesn’t indent when you press on it. It should not have the original shine it did when you put it in the oven or dehydrator. Once the fruit leather is fully dehydrated, it is very easy to peel off the parchment paper and you can easily cut it into strips, especially if parchment paper is underneath. Before you store the fruit leather, make sure it is completely dry to prevent condensation from accumulating in the container. Continue reading for a couple fruit leather recipes. 

Apple Cinnamon Fruit Leather

Get your snack on…raw vegan style! With these apple cinnamon fruit leather strips, you get the flavor and nutrition that you don’t get from packaged fruit leathers. Embrace the great combination of apples, cinnamon, and pears!

Click here to make the recipe. 

Mango Fruit Roll-Ups

Looking for a healthy snack to pack in your or your child’s lunch? This is super easy, healthy, affordable, and did we mention easy? Try it today!

Click here to make the recipe.

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