If you’ve ever struggled with sluggish digestion or the discomfort of constipation, you might be searching for a simple, natural fix. Mixing prunes and yogurt creates a creamy shake that’s both tasty and effective at supporting regularity. With just a handful of ingredients and easy prep, this drink could become a game-changer for your gut health. Wondering how it works—and what you’ll need to get started? Let’s break it down step by step.
Ingredients List
- 1 cup plain Greek yogurt (unsweetened)
- 5 pitted prunes (dried, chopped)
- 1 small ripe banana (peeled and sliced)
- 1 tablespoon ground flaxseed
- 1/2 cup milk (dairy or non-dairy, as preferred)
- 1 teaspoon honey (optional, for sweetness)
- 1/4 teaspoon ground cinnamon (optional)
Equipment & Prep Needed
- Blender: For blending all ingredients into a smooth shake.
- Knife & Cutting Board: To pit and chop the prunes if they aren’t pre-pitted.
- Measuring Cups/Spoons: To measure yogurt, prunes, and any additional ingredients.
- Glass or Jar: For serving the shake.
Prep Steps:
- If prunes are firm, soak them in warm water for 10-15 minutes to soften for easier blending.
- Pit and roughly chop prunes as needed.
- Gather all ingredients and set up your blender before starting.
How to Make It
Step 1: Gather Your Ingredients
Collect the following: 5-6 pitted prunes, 1 cup plain yogurt (or Greek yogurt), ½ cup milk (dairy or non-dairy), and 1-2 teaspoons of honey or maple syrup (optional for sweetness). You’ll also need a blender and a glass for serving.
Step 2: Soak the Prunes
Place the prunes in a small bowl and cover them with hot water. Let them soak for about 10 minutes. This softens the prunes, making them easier to blend and helps their natural sweetness come through.
Step 3: Add Everything to the Blender
Drain the prunes and add them to your blender. Pour in the yogurt and milk. If you like your shake sweeter, add honey or maple syrup now. Make sure the lid is on tightly.
Step 4: Blend Until Smooth
Start the blender on low, then increase to high speed. Blend for about 30-60 seconds, or until the mixture is smooth and creamy. If it looks too thick, you can add a splash more milk.
Step 5: Taste and Adjust
Pause and taste your shake. If you’d like it sweeter, add a bit more honey or maple syrup and blend again. You can also adjust the thickness by adding extra milk a little at a time.
Step 6: Serve and Enjoy
Pour the shake into a glass. You can enjoy it right away or chill it in the fridge for a colder treat. Drink your shake as a tasty and gentle way to help with constipation.
Serving & Storage Tips
How to Serve:
The Prunes Yogurt Constipation Shake is best enjoyed cold. Chill it in the refrigerator for at least 30 minutes before serving for an invigorating, soothing drink. You can pour it over ice if you prefer an extra-cold beverage.
Best Time to Drink:
For ideal digestive benefits, consume the shake in the morning on an empty stomach or as a mid-morning snack. However, it’s gentle enough to be enjoyed any time of day, with or without food.
Serving Suggestions:
- Serve in a tall glass, garnished with a sprinkle of cinnamon or a few extra chopped prunes for added flavor.
- Stir well before drinking if the shake has been sitting for a while, as natural separation may occur.
Storing Leftovers:
- Pour any leftovers into an airtight glass or BPA-free plastic container.
- Keep the shake refrigerated and consume within 24–36 hours for best freshness and flavor.
- Shake or stir well before serving again, as ingredients may settle.
Refrigeration Tips:
- Always store the shake in the coldest part of your refrigerator, ideally at or below 40°F (4°C).
- Don’t leave the shake out at room temperature for more than 2 hours.
Freezing (Optional):
- You can freeze the shake in ice cube trays for up to 2 months.
- Blend the cubes with a splash of milk or yogurt for a quick, chilled treat.
Note: Because this shake contains dairy and fruit, it’s important to keep it chilled to prevent spoilage and maintain its digestive benefits.
Health Benefits
Prunes:
- Rich in fiber, which helps relieve and prevent constipation.
- Contains natural sorbitol, a sugar alcohol that acts as a gentle laxative.
- High in antioxidants that protect cells and support skin health.
- Provides potassium, which supports heart and muscle function.
Yogurt:
- Provides probiotics that promote a healthy gut and improve digestion.
- Good source of protein for energy and muscle repair.
- Contains calcium and vitamin D for strong bones and teeth.
- Supports immune system health.
Constipation Shake (Combined):
- Hydrating and easy to digest, making it gentle on the stomach.
- Combines fiber and probiotics for maximum digestive support.
- Helps boost metabolism due to nutrient-rich ingredients.
- Nutrients in prunes and yogurt contribute to glowing, healthy skin.
Variations & Add‑Ons
1. Add Spinach or Kale
Toss in a handful of fresh spinach or kale for an extra fiber boost and increased iron. The greens blend well with yogurt, providing a mild, earthy flavor that’s barely noticeable and helps support digestion even further.
2. Swap Yogurt for Kefir
Replace regular yogurt with kefir for a tangier taste and a bigger dose of probiotics. This can enhance gut health and provide even more relief from constipation, while keeping the shake creamy and invigorating.
3. Mix in Flaxseeds or Chia Seeds
Stir in a tablespoon of ground flaxseeds or chia seeds. These little powerhouses add omega-3s, extra fiber, and a slight nutty flavor, making the shake more filling and promoting regularity.
4. Add a Touch of Cinnamon or Ginger
Sprinkle in some ground cinnamon or a small piece of fresh ginger for warmth and digestive support. Both add a flavorful kick and can help reduce bloating.
Feel free to mix and match these ideas to suit your taste and digestive needs!
FAQs
1. Can I use frozen prunes or yogurt in the shake?
Yes! Frozen prunes and yogurt work well and can even make your shake colder and creamier. Just blend thoroughly for a smooth texture.
2. What’s the best time to drink the shake for constipation relief?
Morning is ideal, as it helps kickstart your digestive system. However, it’s safe to drink any time of day when you need gentle relief.
3. Is it safe to drink this shake every day?
For most people, yes. Prunes and yogurt are gentle, natural remedies. However, if you have chronic digestive issues or are on medication, consult your doctor first.
4. Can I add other ingredients for extra fiber?
Absolutely! Try adding a tablespoon of chia seeds, flaxseed, or a handful of spinach for even more fiber and nutrients.
Expert Tip:
Start with a small portion if you’re not used to high-fiber foods, and remember to drink plenty of water throughout the day for best results.
Tips
1. Ideal Time to Drink
For maximum benefit, drink the prunes yogurt constipation shake first thing in the morning. This helps kickstart your digestive system and promotes regular bowel movements throughout the day. Alternatively, consuming it before bedtime can also support overnight digestion.
2. Daily Usage Guidelines
It’s generally safe to enjoy this shake once per day, especially during periods of constipation. If you’re using it for ongoing digestive support, 3–4 times per week is usually sufficient. Always listen to your body and adjust the frequency as needed.
3. Empty Stomach vs. With Food
For best results, drink the shake on an empty stomach, such as before breakfast or a couple of hours after your last meal. This allows your body to absorb its nutrients more efficiently and stimulates digestion without interference from other foods.
4. Cautions and Contraindications
People with diabetes should use caution, as prunes are high in natural sugars. If you have lactose intolerance, opt for lactose-free or plant-based yogurt. Always consult your doctor before use if you’re pregnant, taking medications (like blood thinners), or managing chronic digestive diseases.
5. Timeline for Visible Results
Most people notice improved digestion and relief from constipation within 24 to 48 hours of regular use. Enhanced energy and reduced bloating may become apparent after several days. However, individual results can vary based on diet, hydration, and overall health.
Conclusion
With the Prunes + Yogurt = Constipation Fighter Shake, you’ve got a simple, delicious way to keep your digestion on track. Just blend, sip, and let the natural fiber and probiotics do their work. Whether you enjoy it as a breakfast boost or a midday snack, this shake helps you feel lighter and more energized. Give it a try, tweak it to your taste, and make digestive wellness part of your daily routine!
