If you’re dealing with constipation, you’re not alone! One in seven adults in the UK suffers from constipation.
There are different ideas about what’s normal in terms of how often you should ‘go’, but a simple definition of constipation is fewer than three bowel movements per week and difficulty in passing stools.1https://cks.nice.org.uk/topics/constipation/background-information/definition/
So if this is an issue for you at the moment, here’s a win-win – a simple recipe to help get things moving! This apple crumble is not only delicious, but very soothing for the gut; the pectin in the apples helps soften stools and speed up gut motility. The soluble fibre and polyphenols also provide fuel for your gut bacteria.
Get-It-Going Apple Crumble
Ingredients: (approx 2 servings)
- 2 large cooking apples
- 1 tsp fresh lemon juice
- 1/2 tsp ground ginger
- 1 tbsp raisins (optional)
- 1 tbsp whole flaxseeds
- 1/2 tsp cinnamon
- 1 tbsp chopped mixed nuts and seeds (walnuts, almonds, sunflower seeds)
- 3 tbsp rolled or jumbo oats
- 1 tbsp ground almonds
- 2 tsp melted coconut oil
- 1 tsp yacon syrup (optional)
Method:
- Chop the apples into chunks and cook on a low heat with a small amount of water, the lemon juice and ground ginger until the apple starts to soften.
- Add the raisins before taking off the heat.
- For the topping, mix the flaxseeds, cinnamon, chopped nuts and seeds with the oats and ground almonds. Add the melted extra virgin coconut oil and yacon syrup to bind.
- Cover the lightly stewed apples with the crumble topping.
- Bake in the oven until the topping starts to turn golden – approx. 10-15 minutes. Serve on its own or over probiotic yoghurt as a healthy dessert!
If you’re looking for more ways to improve your digestion, check out Boost your digestion today!
Our nutritional therapists are always here to advise you on all things gut-related – book a consultation with a member of our team today 🙂
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