Avoid Being Bloated and Constipated during the Holidays

Don't forget to grab some fiber for all your holiday dinners to prevent constipation and that bloated feeling.
Include Naturlax this holiday season.

The holiday season means joy, socially-distant family time, and more food than can fit on the table! This can also include the uncomfortable feeling of being bloated and maybe even constipation. But enjoying the holidays doesn’t always have to end up this way. We have crafted a few tips and tricks to make sure you still feel great even after the holidays. 

Don’t get Bloated on All-Year Round Foods

We’ve all been there, completely overwhelmed by all the delicious home-made plates that we only get to have once a year. Some dishes are too good to pass on. But things like turkey, pumpkin pie, bread rolls, and cranberry sauce can be purchased all year long. So, there’s no need to break your diet or overindulge on these items.

Also, try a lighter hand on the starchy foods like potatoes and white breads or try avoiding them altogether to avoid that bloated feeling.

Move Your Body to Help Digestion

Make sure to move! Stuffing yourself and being a couch potato isn’t helpful for your digestion. We suggest taking a walk or doing some form of activity to get your body moving. This can be something as simple as the post-dinner clean up. 

You don’t have to do heavy cardio if your body isn’t used to it. A simple walk around the block can help digestion and prevent the bloated feeling.

Water to Prevent Constipation

“The intestines require enough liquid to move waste through.”

Staying hydrated is always important but here’s why water can help you during the holidays. Water is great at preventing constipation because it helps keep the stool soft so it’s easier to pass along. [sorry if this was TMI but hey, we’re a fiber company ]. After all, “dehydration is one of the most common causes of chronic constipation“.

Water is especially important if you plan to consume alcohol while waiting for the main course. Alcohol is very dehydrating which will lead to holiday constipation! So, make sure to include water!

Staying hydrated is just as important, if not more important than fiber. After all, you need to stay hydrated while intaking high-fiber foods. Let’s talk about our favorite digestion aid, fiber!

Fiber for the Holidays

Try reaching for more fiber-rich sides like spinach, green beans, carrots, and whole grain breads. Fiber is absolutely essential for handling big dinners because it will keep you feeling fuller for longer. Also, it will move things along so you won’t experience holiday bloating and constipation. 

Don’t skip breakfast! Some people will skip meals as preparation for the big dinner but if you are someone who is inexperienced with fasting it won’t actually help. So, don’t skip breakfast. Instead try a high-fiber breakfast like oatmeal, chia pudding, or a smoothie to get some fiber in before the big feast! We even have a Mini Pumpkin Pancake recipe filled with over 4grams of fiber!

If you’re thinking of trying all-natural fiber supplements then we have the deal for you! For the first time, we are offering a Fall Holiday Fiber Bundle! An exclusive deal that can keep you feeling great for the holiday season!

Easy Mini Pumpkin Pancakes

➡️Jump to Recipe⬅️

If you aren’t tired of another pumpkin recipe, then these Mini Pumpkin Pancakes are just for you! We wanted to crank out one last Pumpkin recipe before season turns to the winter holidays.

We couldn’t help but notice mini pancakes taking over our feed so we had to give it shot! The content creators had loads of fun making these little flapjacks and we believe you will too!

First we need to clear the air, there is more to these Mini Pumpkin Pancakes than meets the eye. Our mini cakes are packed with one serving of our all-natural Pure Psyllium Husk Fiber Powder. They’re tiny but mighty!

But our Psyllium Powder did a lot more for this mini flapjacks than add some much-needed fiber. We used our Pure Psyllium Powder as an egg substitute in these cakes so they’re completely vegan.

Check out our Psyllium Husk Fiber Powder as Egg Substitutes to find out how to do this!

Mini Pumpkin Pancakes

Mini Pumpkin Pancakes are the perfect little stack for either a fun snack or as cereal.
Prep Time 5 mins
Cook Time 6 mins
Total Time 11 mins
Course Breakfast
Cuisine American
Servings 2

Equipment

  • Whisk
  • Mixing Bowls
  • Flat Frying Pan/Griddle
  • Spatula
  • Hot Plate/ Stove
  • Piping Bag/ Ziploc Bag

Ingredients
  

  • 3/4 cup Almond Milk
  • 1/2 cup Pumpkin Puree
  • Psyllium Powder as Egg Substitute
  • 1 tbsp Vegetable Oil
  • 1 cup All-Purpose Flour
  • 1/2 tbsp SweetenFX
  • 1 tsp Baking Powder
  • 1/2 tsp Ground Allspice
  • 1/2 tsp Cinnamon
  • 1/4 tsp Ground Ginger
  • Pinch of Salt

Instructions
 

  • Combine dry ingredients, All purpose flour, sweetener, baking powder, ground allspice, cinnamon, ground ginger, and salt into a bowl. Whisk together.
  • In another bowl, combine the wet ingredients.
  • Combine the dry and wet ingredients and mix until combined.
  • Pipe the pancake batter into a piping bag or ziploc bag.
  • On medium, pipe the pancakes in 1inches circles on the flat frying pan.
  • Ensure each side is brown then serve.
Keyword Egg Replacer, Egg substitute, Mini Pancake Recipe, Mini Pancakes, Vegan, Vegan Breakfast, Vegan Egg Replacer, Vegan Pumpkin Recipes
Tried this recipe?Let us know how it was!

Three Types of Plant Based Fiber Supplements

Did you know psyllium isn’t the only plant based fiber supplement? That’s right! We’ve done some searching and found two other plant based fiber supplements. This includes inulin and acacia, and no we don’t mean açaí. We are going to talk about how these fibers are different and how they are similar from one another. You can determine for yourself which plant based fiber is the best.

As always, we recommend speaking with your doctor to find the best fiber supplement for you. 

They All Do This

But let’s start with the basics. All of these fibers are prebiotic and soluble. Prebiotic means it feeds and nourishes the good bacteria in your stomach and stops the production of bad bacteria.

Okay, now onto the rest.

[Read all about soluble and insoluble fiber in our Types of Fiber 101 post]

We’re beginning with our personal favorite [since we use this in our products], psyllium! 

Psyllium

Psyllium husk fiber is derived from the seeds of the plant Plantago ovata found in India.
Psyllium-based fiber is more accessible than the others.

Psyllium comes from the seeds of Plantago ovata. Psyllium absorbs water and creates a gel-like substance in your stomach. This fiber is commonly found and used in the market unlike the other two. So, it’s more accessible. And with products like ours, you can enjoy plant-based fiber powders in over 80 delicious flavors!

Benefits of Psyllium

This source of fiber comes with loads of benefits like, relieving constipation, appetite control, insulin control, maintaining blood sugar levels, lowering cholesterol-you get it. The list can go on and on.

Unlike acacia fiber, psyllium fiber has been shown to be more effective in lowering the level of blood sugar and blood cholesterol. Something to keep in mind.  

Speaking of acacia fiber, let’s discuss this one next!

Acacia

Acacia fiber supplement is derived from the sap of the Acacia Senegal tree found in Africa.
Acacia isn’t gritty and doesn’t thicken in water.

As mentioned earlier, it’s not açaí. But an açaí bowl does sound super refreshing…

Anyways, acacia is derived from the sap of the Acacia Senegal tree. Unlike psyllium, acacia isn’t gritty and doesn’t thicken in water.

Benefits of Acacia

Just like psyllium, acacia suppresses your appetite, reduces gut inflammation, alleviates constipation, relieves diarrhea, and supports in weight loss.

Unfortunately, since Acacia isn’t as popular as psyllium, there have been far less studies on how acacia affects the body. But researchers have found acacia fiber helps protect our livers from acetaminophen’s (Tylenol) “toxic effects”. Also, researchers found when treating constipation, acacia fiber didn’t work as well as psyllium fiber.

Thank you, next.

Inulin

Inulin fiber is found in many fruits, vegetables, and grains but it is derived from chicory roots when produced for fiber supplements.
Inulin is derived from chicory root when used as fiber supplements.

Inulin is found in vegetables like onions and garlic but it is derived from chicory root when used as fiber supplements. Also, it doesn’t have a strong taste so you can add inulin to foods without it disturbing the flavor! This explains why it’s used to replace fat or sugar in foods like ice cream, dairy products, and baked goods–you can’t taste it!

Benefits of Inulin

Other than having a undetectable flavor, inulin has a reduced caloric value. And since it’s a prebiotic it can treat and prevent eczema and even “traveler’s diarrhea”! Important to note for your next international trip.

“When choosing between inulin vs psyllium, you should note that the higher content of fiber in psyllium leads to its ability to fill the digestive tract more than inulin”

Decided on a Winner?

Now, let’s sum it all up: Soluble fibers are a prebiotic that alleviate constipation, relieve diarrhea, and reduce gut inflammation making a happier stomach.

It’s important to check with your doctor to see if fiber supplements are right for you! But did you know that natural fiber supplements can have negative effects on certain medications. You can read all about this in our post here.