Dragonfruit Chia Cups
Are you sick of waking up, hoping you’ll have an easy, completely, bowel movement, but it never happens?
Are you tired of being optimistic that every day, or every new thing that you try will be the thing, but it never is?
Are you done with people giving you the most obvious advice [“have you tried getting more fiber?”] as though it’s something you haven’t already thought of or already tried?
I know I was.
I’ve had the most intense constipation ever since I was weaned off breastmilk when I was 2 years old. I had tried going to gastroenterologists, G.I. specialists, endocrinologists, and more. I went to acupuncturists, TCM and Ayurveda practitioners, chiropractors, and even pelvic floor specialists. I tried everything from the most intense stimulant laxatives to every herb you could think of. I tried everything.
And each time someone suggested something new, I would get more angry.
YOU THINK I HAVEN’T TRIED PRUNES?! You think you’re the first person to suggest vegetables? Fruit? Drinking water? I fucking know!!!!!!!!!
And that’s probably how you feel about chia seeds, and I’m not going to gaslight you into saying that my chia pudding recipe will heal your constipation.
It probably won’t.
But, if you combine it with lifestyle changes, it could.
The Holistic Approach
Healing constipation requires more than just fixing your diet or taking supplements; it's a holistic process that involves addressing how your body, mind, and emotions are interconnected.
First, movement and exercise are essential because your digestive system depends on physical activity to work properly. When you move, especially through activities like walking, yoga, or strength training, it stimulates your intestines to contract and move waste through. If you live a sedentary life, your digestion slows down, leading to constipation. Exercise also increases blood flow to your gut, which helps it function more efficiently.
Regulating your nervous system is equally important. Stress and anxiety can trigger a “fight or flight” response, which pulls resources away from your digestive system, essentially shutting it down to conserve energy for perceived danger. This is why chronic stress or emotional strain can result in constipation. Practices like deep breathing, meditation, or mindfulness can help activate your parasympathetic nervous system, the “rest and digest” state, which supports smooth digestion.
Healing inner child wounds is a deeper aspect but equally important. Emotional trauma, especially from childhood, often shows up in your body as tension or emotional blockages, and your gut is highly sensitive to these emotions. If you’ve experienced neglect, stress, or emotional repression, that trauma can manifest as chronic digestive issues. By addressing unresolved emotional pain, especially through therapy or self-reflection, you can release this stored tension and help your body relax enough to allow proper digestion. When you feel safe emotionally, your body can devote energy to healing and maintaining regular digestion.
When you combine all of these approaches with a diet that is rich in fiber, healthy fats, polyphenols, pre & probiotics, and is extremely hydrating; then you’ll find relief, just like I did.
This Dish
tropical dragonfruit cream layered with The Coconut Cult creamy chia layer, garnished with star fruit, lime, and pansies
The Benefits
good for gut health, bowel regularity, and bloating. specifically:
In short: the chia seeds gel with water, which helps draw water into the intestines. The enzymes from fruit + the hydration + the combination of the fiber and healthy fats create a laxative effect, stimulating peristalsis, the wave-like contractions of the large intestine. The probiotics help improve your gut microbiome, while the prebiotics help them better colonize.
Chia seeds, oats, ripe bananas, and Medjool dates are all rich in soluble and insoluble fiber. This combination is ideal for gut health and relieving constipation. Soluble fiber from oats and chia seeds absorbs water, forming a gel-like consistency that softens stools and promotes smooth bowel movements. Insoluble fiber from ripe bananas and dates helps bulk up your stool, which stimulates your digestive tract and encourages regularity. This combination of fibers also supports a healthy gut microbiome by feeding beneficial bacteria, which can help reduce bloating and improve overall digestive health.
Cashews, chia seeds, and oats are excellent sources of magnesium, which is essential for nervous system health and regulating muscle contractions, including the muscles in your digestive tract. Magnesium acts as a natural muscle relaxant, which can ease constipation by promoting smoother movement through the intestines. Additionally, magnesium helps balance your body's stress response, reducing nervous tension and anxiety, which are linked to both digestive discomfort and bloating.
Medjool dates, oats, and ripe bananas contain prebiotic fibers that feed beneficial bacteria in your gut. Prebiotics improve gut health by promoting the growth of bacteria that support digestion, enhance nutrient absorption, and prevent bloating. Prebiotics also help produce short-chain fatty acids (SCFAs), which nourish the cells lining your intestines, keeping your gut barrier strong and healthy. This can reduce inflammation and protect against digestive issues.
Meanwhile, the coconut yogurt has actual probiotics, and the form of probiotics in this particular yogurt are arguably better for colonizing the gut.
Ripe bananas contain natural digestive enzymes, particularly amylase, which helps break down carbohydrates. This makes it easier for your body to digest food and reduces the likelihood of bloating or gas. Lemon juice, high in citric acid, also acts as a digestive aid by stimulating bile production, which improves fat digestion and promotes smoother bowel movements, preventing constipation.
Chia seeds are a powerhouse of omega-3 fatty acids, which have anti-inflammatory properties that benefit both your gut and nervous system. Omega-3s help reduce gut inflammation, supporting a balanced and healthy digestive environment. This can alleviate symptoms of bloating, especially if it's related to inflammatory gut conditions. For the nervous system, omega-3s are crucial for maintaining the health of your brain and nerve cells, reducing symptoms of anxiety and improving mood regulation.
Dragonfruit, bananas, and dates are all high in potassium, a mineral that regulates fluid balance in your body, which can help reduce bloating caused by water retention. Potassium also supports smooth muscle function, including the muscles that control peristalsis—the contractions that move food through your digestive system—helping prevent constipation. Additionally, potassium is key for nervous system health, as it helps maintain proper electrical activity in the brain and nerves, contributing to overall mental clarity and calm.
Dragonfruit and chia seeds provide a moderate amount of iodine, which supports thyroid function. A well-functioning thyroid ensures proper metabolic activity, including digestion and gut motility. By supporting thyroid health, iodine can help prevent sluggish digestion and constipation, as well as regulate overall energy levels, which benefits the nervous system by improving focus and reducing fatigue.
Lemons and dragonfruit are both rich in vitamin C and antioxidants, which play a key role in protecting your gut and nervous system from oxidative stress. Antioxidants reduce inflammation in the gut lining, which can prevent bloating and promote better digestion. Vitamin C also supports collagen production, which strengthens the gut lining and enhances its ability to absorb nutrients. For the nervous system, antioxidants protect brain cells from damage caused by free radicals, helping to reduce the risk of cognitive decline and improve overall brain health.
Oats, chia seeds, and cashews provide a solid source of iron, which is critical for producing hemoglobin, the molecule that carries oxygen to your cells. Good oxygen circulation supports energy production in your gut, promoting optimal digestion and regular bowel movements. Iron also supports your nervous system by maintaining energy levels and reducing feelings of fatigue, which are often linked to stress and digestive sluggishness.
This combination of ingredients supports both your gut and nervous system by providing a wide array of nutrients that work synergistically to reduce bloating, improve digestion, prevent constipation, and promote mental calmness and energy.
The Recipe
Chia layer ingredients:
1 cup water
4 tbsp chia seeds
juice of 1/2 lemon
1 cup coconut cult yogurt (or other SUPER CLEAN well fermented coconut yogurt)
Pitaya cream layer ingredients:
1 red dragonfruit/pitaya
4 brown spotted bananas
1 tbsp vanilla extract
a pinch of salt
2 tbsp white chia seeds
3 tbsp rolled oats
1/4 cup raw cashews
Instructions:
mix chia seeds, lemon, and water and set that aside to gel up
mix yogurt with chia gel
in the meantime, blend all the pitaya cream layer ingredients together until super smooth
layer the pitaya cream & chia gel in little jars, top with fresh fruit, eat. I like these jars
Links
I use this brand of dates
For More on Gut Health
The upcoming Blush Academy Gut Health course will have all of the tools, resources, recipes, and more to help you be regular, get off of laxatives, debloat, and look and feel your best. It’s the protocol I developed to get off of laxatives & be regular on my own, and I’m so excited to share it with you!
If you’re ready to be done with your gut issues, get on the waitlist for the course so you can enroll as soon as it’s available!
