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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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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The mighty pineapple is more than a drink garnish or beach snack. It is as nutritious as it is delicious and tropical, delivering a hefty dose of vitamins and minerals in every bite. Pineapple provides lots of vitamin C, vitamin B1, potassium, manganese, and an array of other compounds that may offer protection from disease formation. In fact, pineapple has been used as a remedy for everything from allergies to indigestion.

What Is Pineapple?

Besides the health perks, pineapple is relatively easy to find, inexpensive, and very versatile. Researchers refer to pineapple as the most economically significant plant in the Bromeliaceae plant family. Most of the fruit’s healing powers come from bromelain, a protein-digesting enzyme, specifically a protease enzyme. Most of the bromelain is found in the core, with lesser amounts existing in the more edible fruit. 

For many years, pineapple has had a place in many homeopathic remedies. The reason for this is because its compounds work to break down proteins into smaller amino acids and peptides in the body. In fact, studies have found that pineapple acts as an anti-swelling and anti-inflammatory agent. It is also a great source of bioflavonoids, tannins, and phytochemicals, which work to fight oxidative stress. 

High In Fiber

Studies show that consuming foods that are rich in fiber can help lower your risk of chronic diseases, including colorectal cancer. Fiber also helps you feel full by regulating your blood glucose levels. The high fiber content and nutritional value means that you will feel full without consuming a lot of calories. Does that make pineapple a weight loss food? Not entirely, but it can help promote regular bowel movements and reduce bloating. 

Works To Protect Against Cardiovascular Disease

According to several studies, pure pineapple juice exhibits cardioprotective properties. Researchers attribute this ability to the high vitamin C and potassium content. High potassium intake is associated with lower risk of high blood pressure, stroke, and cardiovascular disease. Potassium also helps to protect against muscle loss, reduce the formation of kidney stones, and preserve bone mineral density. A randomized, single-blind, controlled study in Iraq observed 52 obese adults with type 2 diabetes. They were treated for over eight weeks, with the intervention group receiving 500-milligram bromelain capsules twice daily, in addition to their regular metformin regimen. The controlled group only received metformin. After eight weeks, the bromelain group showed significant reduces in body max index and improvements in insulin resistance. 

Offers Nutrients For Mental Health

A study from 2020 found that consuming fruits and vegetables with a lot of nutrients may be crucial in preventing depressive disorders. Complex carbohydrates and antioxidants found in pineapple may help reduce symptoms of depression and anxiety. Tryptophan, an amino acid, in pineapple has demonstrated an ability to boost your mood and increase feelings of happiness. Consuming enough tryptophan, in addition to the other nutrients in pineapple, may benefit your neurological system by encouraging the production of hormones that boost your mood.

Reduces Inflammation

Pure pineapple juice may help those suffering from arthritis and joint pain. Once again, the enzyme bromelain is the reason! It exhibits strong anti-inflammatory and analgesic properties. It is also beneficial for treating sports injuries, including sprains. Essentially, bromelain works to block metabolites that cause swelling. It also helps to decrease active swelling by activating a chemical in the blood that breaks down fibrin, which ultimately reduces swelling. One study on patients with sinusitis found that bromelain increased recovery time significantly faster than standard therapy. 

Aids Digestion

Yet again, you can thank bromelain for this! Pineapple works to break down protein into peptides and amino acids. In addition to benefitting overall digestion, pineapple may help ease the symptoms of acid reflux and ulcerative colitis. That suggests that bromelain can modulate inflammatory signaling in the colon tissue, potentially reducing inflammation associated with ulcerative colitis. Bromelain also seems to help prevent autoimmune responses that result from common food allergies. Several studies indicate that eating pineapple may help people who have celiac disease, an allergy to gluten, due to the presence of bromelain. 

Rich In Vitamin C

Although pineapple doesn’t have a lot of calories, it does boast a lot of vitamin C. Not only does vitamin C work to encourage the formation of collagen, but it also supports immune function and minimizes cold and flu symptoms. Several studies suggest that children and adults who consume fruits and vegetables with high vitamin C content may experience protection against infections, both viral and bacterial. Vitamin C is water-soluble that helps maintain the health of the body’s connective tissues. It also acts as an antioxidant, working to fight free radicals and synthesize collagen.

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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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If ever there was a duo to boost digestive function, it is pineapple and papaya. These two tropical fruits, while incredibly bright and delicious, offer impressive health benefits, specifically for immune, skin, and digestive health. Given that papaya is a classic summer fruit, there is no better time to get your hands one for this smoothie. Pineapple is considered a spring and summer fruit, despite the fact that they are typically available throughout the year. During the summer, though, you may notice that the price of a pineapple goes down, meaning it is in season.

You’ll love this smoothie for several reasons, primarily because of the refreshing tropical flavors and nutritional content. We are talking nutrients like omega-3 fatty acids, protein, and an array of antioxidants. The omega-3s and protein come primarily from flaxseeds, which also offer a great nutty flavor. As a pro tip, make sure to use ground flaxseed, as the whole seeds may not properly blend with smoothie ingredients. Flaxseed also offers beneficial fiber, helping to ensure regular bowel movements. The smoothie also contains coconut oil, which offers healthy fats and makes the smoothie more filling. Not into adding coconut oil to your smoothie? Feel free to add the same amount of raw almond butter instead!

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If you want to incorporate more fruits and vegetables into your diet, start making smoothies. You can customize smoothies to align with your taste preferences, tailoring levels of sweetness, tartness, or bitterness to your liking. Plus, smoothies can help fill you up, provide you with lots of nutrients in one fell swoop, and help cool you down on hot summer days. 

What flavors do you want to refresh your palate during the summer months? Tropical ingredients, such as mango, pineapple, papaya, kiwi, and acai tend to do just that! You don’t have to rush out to a specialty grocery store to grab the most exotic, tropical fruits you can find. A simple banana, blueberry, spinach, and mango smoothie will do you right! If you want to mix it up, though, you can enjoy the recipes in this article. 

The Benefits Of Smoothies

Not only are smoothies delicious and refreshing, but they also provide essential nutrients that encourage optimal, overall health. Fruits, especially tropical varieties, tend to overpower the flavor of greens, which is great considering that a lot of people don’t consume enough greens every day. Spinach, however, does not exhibit strong flavor, despite the fact that it transforms the color to a rich emerald. 

Hydration is of extra importance during the summer months. Most people don’t drink enough water as it is, and tend to drink dehydrating beverages, such as soda, alcohol, or caffeinated drinks. You can enhance your hydration efforts by consuming smoothies, especially when you add water-rich fruits and vegetables, such as watermelon, cucumber, citrus, or melons. 

Finally, smoothies can be a helpful tool for total weight management. Smoothies are typically low-calorie meal options, unless you add lots of nuts or nut butters. The fiber from the fruits and vegetables helps keep you feeling full and satisfied for longer periods of time, which prevents overeating. If that sounds great to you, continue reading for five healthy and refreshing summer smoothies. 

Watermelon Mint Smoothie

How refreshing! A watermelon mint smoothie is the seasonal hydrating beverage you need to cool you off on these hot summer days. 

Click here to make the smoothie. 

Cucumber Apple Smoothie

This green smoothie is a refreshing combination of crisp cucumber, crunchy and tart apple, zesty lime, herbaceous mint, and hearty kale. 

Click here to make the smoothie.

Lemon Blueberry Smoothie

A gorgeous lemon blueberry smoothie with refreshingly sweet and tart flavors. This is easy to make and you can add nutritional boosters too! 

Click here to make the smoothie.

Pineapple Grapefruit Detox Smoothie

Boost your fiber, vitamin, and mineral intake and promote detoxification by enjoying this pineapple grapefruit smoothie.

Click here to make the smoothie.

Antioxidant Beet Berry Smoothie

A bright red antioxidant beet and berry smoothie is a secret weapon for your health! Frozen bananas and dates naturally sweeten this smoothie.

Click here to make the smoothie.

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“Summer’s here and the time is right…” for enjoying these zesty homemade mandarin popsicles. Sunshine and citrus collide in this raw vegan recipe that is pure icy perfection. Crafted with refreshing mandarins and wonderfully flavorful Meyer lemon juice and zest, these popsicles are like a tropical vacation on a stick Not only are they bright, tangy, and incredibly irresistible, but they also exhibit a natural sweetness from the mandarins and agave nectar that pairs beautifully with the floral notes of Meyer lemon.

Sweetened gently with agave nectar, these popsicles strike a pleasant balance between sweet and tart. Don’t worry, you won’t feel heavy or overwhelmed while enjoying these citrus delights because they don’t feel heavy or cloying. Because raw agave nectar has a smooth, caramel undertone, it beautifully complements the citrus’ vibrancy, making each bite a delightful dance of flavors on the palate. Plus, making these popsicles at home means you’re in control, meaning that you aren’t adding any artificial dyes, sugars, or preservatives. It’s just pure, homemade goodness that will you down and lift your spirits.

So, whether you’re lounging by the pool, hanging at the lake, chilling in the backyard, or just craving a sunny pick-me-up treat, these mandarin popsicles are exactly what you need. They’re as easy to make as they are to love! Think of them as frozen bites of citrus sunshine that will transform a boring day into a personal vacation. Grab your ingredients, get blending, and enjoy the icy, tangy magic of summer in every bite.

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Welcome to the snack that is as charming as it is chewable. These little green dehydrated slices of kiwi pack a somewhat sour and flavorful punch. Think of dehydrated kiwi like the healthier, tropical, sweet, and tangy version of those unhealthy sour candies with artificial dyes and preservatives. Not only is this snack conveniently portable, but it is also loaded with beneficial nutrients, which we’ll discuss in this description. If you love fresh kiwi, then you will love this snack, which is great for hikes or any sort of travel. They’re perfect for those moments when you crave something sweet but want to avoid the guilt of indulging in candy or processed snacks.

Beyond the delightful taste, provide a lot of vitamin C, which helps to give your immune system a boost to fend off foreign invaders in the body. Kiwis also offer a healthy dose of dietary fiber, which works to aid digestion and promote feelings of fullness, helping to curb those unhealthy snack cravings. Rich in antioxidants, such as polyphenols, kiwis work to combat oxidative stress and may even contribute to healthier aging, specifically on a cellular level. Plus, kiwis contain potassium, which is not only beneficial for maintaining proper muscle function, but also for keeping your blood pressure in check.

Add these dehydrated kiwis to your diet for the healthy perks and to elevate your snack game with a touch of tropical flair. Believe it or not, these dehydrated kiwis are versatile enough to toss into oatmeal, trail mixes, or yogurt. You can also enjoy them as is for a quick, nutritious pick-me-up. The concentrated nutrients make every bite a mini health boost, so next time you want to reach for a snack, consider keeping these at the ready. There’s no reason for snacking to be an unhealthy practice!

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The hibiscus is a colorful, flowering plant that is not only stunning to look at, but also valuable in the world of health and wellness. It can be made into teas, extracts, supplements, and more. You can even cook with the dried flower leaves, using them as a meat substitute. But we are not here to talk to you about the many uses of hibiscus today; rather, we come bearing an easy DIY facial scrub made with hibiscus powder, among other natural ingredients. 

Why Should You Use Hibiscus?

Hibiscus grows in tropical and subtropical regions, including Mexico, Thailand, China, Nigeria, Sudan, and Hawaii. Native to Malaysia and India, hibiscus is naturally rich in bioactive compounds, which researchers attribute to the plant’s purported health benefits. For example, some of the reasons to use hibiscus include:

• Anti-aging properties: Known for its ability to increase skin elasticity, hibiscus is sometimes referred to as “the botox plant.” Due to the vitamin C and antioxidant content, hibiscus works to firm and lift the skin, which reduces the appearance of wrinkles and fine lines. 
• Rich in antioxidants: Hibiscus is particularly rich in anthocyanins, which work to fight free radicals and reduce the risk of oxidative stress. Some research shows that anthocyanins may also prevent premature aging. 
• Anti-inflammatory: Hibiscus contains anti-inflammatory properties, which may help soothe irritated skin, making it an ideal ingredient for people with acne or sensitive skin.
• Natural exfoliant: According to research, the natural acids in hibiscus, which include alpha-hydroxy acids, work to gently exfoliate the skin. They may also help remove dead skin cells and promote a brighter, even complexion. 
• Promotes collagen production: Due to the high vitamin C content, hibiscus helps support the production of collagen, which is necessary for maintaining the skin’s elasticity. 
• Hydrating: Researchers note that the mucilage content in hibiscus provides great hydration, which helps maintain optimal moisture levels. This leaves the skin feeling soft and supple.
• Natural cleanser: As we previously mentioned, hibiscus is a natural exfoliant. It is also a great cleanser, working to break down and remove impurities, helping to detoxify the skin and clean out pores. 

Pink Kaolin Clay

Yet another ingredient that works absolute wonders for your skin. Researchers note that pink kaolin clay’s gentle nature makes it optimal for softening the skin. It will help leave it soft and refreshed after every use. Similar to hibiscus, this clay helps exfoliate the skin on a mild level. It may assist with the removal of dead skin cells, resulting in a smoother, glowing complexion. Due to the natural soothing properties, pink kaolin clay is an ideal ingredient for those with sensitive or irritated skin. It may even work to reduce inflammation or redness. 

Pink kaolin clay, while gentle, works to absorb excess oil from the skin. That makes this clay beneficial for people with oily or combination skin types. What’s more, it doesn’t strip the skin of its natural moisture. Finally, because it is rich in minerals like silica, pink kaolin clay helps nourish the skin and give it strength, which contributes to the skin’s vitality. 

DIY Deep Cleansing Hibiscus Facial Scrub

Ingredients:

• 3 tablespoons oats
• 1/4 cup rose hips
• 1/4 cup hibiscus powder
• 3 tablespoon pink kaolin clay

Instructions:

• Grind the oats into a very fine powder. You can use a food processor or immersion blender to do this. Repeat the process for the rose hips. 
• Add the ground oats and rose hips to a small mixing bowl with the hibiscus powder and pink kaolin clay. Mix well and then pour the mixture into a glass jar. Screw on the lid and store in a cool, dry place.
• To use, slowly add water, one tablespoon at a time, to the powder mix and rub onto your face in circular motions for two minutes. Rinse with warm water and then pat your face dry. Do this two times per week.

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