Some good news when it comes to supporting gut health and managing constipation- snacks like dates and chocolate can not only satisfy your sweet tooth, but they can also help support better digestion.
This recipe for Dark Chocolate Peanut Dates is not only delicious but also loaded with ingredients that promote healthy bowel movements.
Why this recipe helps with constipation:
- Dates are naturally sweet fruits are packed with soluble fibre, which is needed for relieving constipation. Three small dates provides around 2g of fibre. Soluble fibre adds softness and bulk to your stool and helps keep things moving through your gut. Plus, dates contain sorbitol, a natural sugar alcohol that has a mild laxative effect.
- When adding peanut butter you’re getting healthy fats and protein. The healthy fats may also help increase speed through the gut, making it easier for stool to pass.
- Pumpkin seeds are rich in fibre, which can help promote regular bowel movements and manage constipation. They also contain healthy fats and magnesium, supporting overall gut health by aiding digestion.
- Dark chocolate can support gut health by promoting the growth of beneficial gut bacteria, thanks to its rich content of polyphenols and antioxidants. It also contains magnesium, which again may enhance gut motility.
- Olive oil may also act to help ease passage of waste through the bowel. As it contains polyphenols, it can promote the growth of beneficial bacteria, such as Lactobacillus and Bifidobacterium. These properties support overall gut health and can help improve digestion
Constipation-Friendly Chocolate-Covered Dates
Ingredients:
- 12-16 pitted dates
- 3-4 tablespoons peanut butter (or any nut butter of choice)
- Handful whole pumpkin seeds
- 50g dark chocolate (70% cocoa or higher)
- 1 tablespoon olive oil
Instructions:
- Line a large baking tray with parchment paper to prevent the dates from sticking.
- Slice open each date lengthwise. Place the dates on the lined tray.
- Spoon 1/4 to 1/2 teaspoon of peanut butter into the center of each date.
- Top with 3-4 whole pumpkin seeds
- Break the dark chocolate into small pieces and place them in a heatproof bowl. Add the olive oil to the chocolate. Melt the mixture by microwaving in 30-second intervals, stirring in between until smooth. The olive oil not only makes the chocolate silky but also adds digestion-friendly fats.
- Once the chocolate is melted, use a spoon to drizzle it over the stuffed dates, covering them as much as you’d like.
- Place the tray in the fridge for about 20-30 minutes, or until the chocolate has fully set.
- Once the chocolate has hardened, your stuffed dates are ready to enjoy! Store any leftovers in an airtight container in the fridge.
Final Thoughts:
Constipation can be uncomfortable and disruptive to your life, but there are simple ways to manage it through diet. Incorporating more fibre, healthy fats, and magnesium rich foods into your meals can make a real difference. These Chocolate-Covered Dates are not only a delicious snack but also packed with ingredients that help keep your digestive system running smoothly. Enjoy them as an occasional snack or dessert while knowing they’re working behind the scenes to support your gut health!
