Hrana koja pomaze kod tvrđe stolice
Napici koji podsticu praznjenje creva
DORUČAK
1a. Casa tople vode, ili
1b. Casa toplog blagog čaja
2a. Ovsene pahuljice sa voćem (recept sledi), ili
2b. Jogurt sa malo lanenog semena (recept sledi)
Za doručak koji je blag za creva i podstiče varenje, najbolje je da se pije blagi čaj bez kofeina ili topla voda. Evo nekoliko opcija:
Blagi čajevi:
- Kamilica – smiruje stomak, pomaže kod nadutosti i grčeva.
- Menta (nana) – olakšava varenje i sprečava gasove.
- Ruzmarin ili majčina dušica – lagano stimulišu probavu.
- Đumbir – samo vrlo blago, sitan komadić ili prstohvat u toploj vodi, poboljšava cirkulaciju i varenje.
Saveti za doručak i napitak:
- Čaša tople vode ili čaja na prazan stomak ujutru, 20-30 minuta pre doručka.
- Doručak neka bude lagan: ovsena kaša, kuvano voće ili jogurt sa malo lanenog semena.
- Izbegavajte jak crni čaj, kafa i gazirane napitke odmah ujutru, jer mogu iritirati creva.
Ovsena kaša sa voćem
Sastojci (1 porcija): 50 g ovsenih pahuljica, mleko ili biljno mleko ili voda, 1 manja jabuka (rendana) ili 1 manja kruška (rendana), 2–3 suve šljive (bez kostica, sitno iseckane), 1 kašičica meda (opciono).
Priprema:
0. Ovsene pahuljice potopiti u hladnu vodu i ostaviti preko noći (ili 8 sati). Prosuti vodu. Ocediti.
1. U šerpu staviti ovsene pahuljice i sipati mleko ili vodu toliko da prekrije pahuljice. Zagrejati do ključanja. Smanjiti temperaturu na srednju (4).
2. Kuvati 5–7 minuta uz povremeno mešanje.
3. Pred kraj kuvanja dodati rendanu jabuku ili krušku i iseckane suve šljive. Kuvati još 1–2 minuta da voće omekša i pusti prirodnu slatkoću.
4. Skloniti sa šporeta i po želji dodati med.
Napomene i saveti:
- Za dijetalnu verziju koristiti vodu ili biljno mleko (ovseno mleko, sojino mleko, mleko od badema, kokosovo mleko, lešnik mleko) bez dodatog šećera.
- Za bogatiju proteinsku verziju može se dodati kašika grčkog jogurta ili malo orašastih plodova.
- Kaša se može prilagoditi sezonskom voću poput borovnica, malina ili banane.
💡Ovas + voće daju vlakna koja omekšavaju stolicu.
Lagani doručak sa jogurtom i lanom
Sastojci: 150 g jogurta (može i biljni, npr. ovseni jogurt ili bademov jogurt), 1 kašičica mlevenog lana (oko 5 g), 1 kašičica meda ili malo rendanog voća jabuka, kruška, seckane šljive (opciono).
Priprema:
1. Jogurt staviti u činiju.
2. Dodati mleveni lan i dobro izmešati.
3. Po želji dodati malo meda ili rendanog voća.
4. Piti i jesti polako, sa toplim napitkom (topla voda ili blagi čaj pre doručka 20-30 minuta).
Napomena:
- 1 kašičica mlevenog lana dnevno je dovoljna za blago stimulisanje creva.
UŽINA 1 (prepodne)
- Kivi ili šaka suvih smokava
- Čaša jogurta ili kefira
💡Kivi i fermentisani mlečni proizvodi često ubrzavaju varenje.
RUČAK
1. Pileća supa sa povrćem (recept sledi)
2. Kuvana piletina ili ćuretina
3. Kuvani integralni pirinač ili heljda zrno
4. Salata od cvekle ili kupusa sa maslinovim uljem (recepti slede)
💡Kombinacija vlakana + zdrave masti podmazuje creva.
Pileća supa sa povrćem
Blaga pileća supa je jedno od najboljih jela za osetljiva creva. Lako se vari, hidrira organizam, sadrži minerale i pomaže smirivanju probavnog sistema.
Sastojci (2–3 porcije): 400 g pilećeg mesa (batak, karabatak ili belo meso bez kože), 1,2 l vode, 1 manja šargarepa, 1 manji krompir, mali komad celera (oko 2-2.5 cm), mali komad korena peršuna ili korena paškanata (opciono), 1 kašika lista peršuna (sitno seckanog), prstohvat soli, 1 kašičica maslinovog ulja (opciono).
Priprema:
0. Povrće oljustiti i sitno iseckati.
1. Pileće meso staviti u šerpu i naliti vodom. Kuvati na srednjoj temperaturi (4) dok ne provri, zatim smanjiti vatru.
Skinuti penu koja se pojavi na površini.
2. Dodati oljušteno i iseckano povrće.
3. Kuvati na tihoj vatri (2) ili (3) oko 45–60 minuta dok meso i povrće ne omekšaju.
Supa treba lagano da vri.
4. Posoliti blago pred kraj kuvanja.
5. Po želji dodati kašičicu maslinovog ulja i peršun.
6. Supu poslužiti toplu, ne vrelu.
Saveti za osetljiva creva:
- Koristi meso bez kože da supa bude lakša
- Povrće kuvaj dok potpuno ne omekša
- Izbegavaj jake začine, biber i zapršku
- Supu jedi polako i toplu
Koje meso je najbolje?
Piletina:
- Belo meso (pileći file ili pilece grudi) – najlakše za varenje
- Batak ili karabatak bez kože – malo sočnije, ali i dalje blago
👉 Za osetljiva creva najčešće se preporučuje belo meso.
Ćuretina
- Ćureći file – vrlo nemasan i lako svarljiv
- Ćureći batak bez kože – može, ali je malo masniji
👉 Ćuretina često ima još manje masti od piletine.
Sa čim servirati kuvano meso (za creva)?
Najbolje kombinacije:
- Kuvani pirinač
- Kuvan krompir
- Kuvane tikvice
- Kuvana šargarepa
- Blaga pileća supa
Salata od cvekle sa maslinovim uljem
Sastojci (2 porcije): 300 g kuvane cvekle, 1 kašika maslinovog ulja, 1 kašičica soka od limuna ili jabukovog sirćeta, prstohvat soli.
Priprema:
1. Cveklu skuvati sa ljuskom oko 40–60 minuta dok ne omekša.
2. Ohladiti, oljuštiti i iseći na kolutove ili kocke.
3. Dodati maslinovo ulje, limunov sok ili sirće i blago posoliti.
4. Lagano promešati i ostaviti 10 minuta da se ukusi sjedine.
💡 Blaga je za stomak, bogata vlaknima i pomaže varenju.
Salata od kupusa sa maslinovim uljem
Sastojci (2 porcije): 250 g svežeg kupusa, 1 kašika maslinovog ulja, 1 kašičica soka od limuna ili jabukovog sirćeta, prstohvat soli.
Priprema:
1. Kupus sitno iseckati.
2. Dodati so i blago izgnječiti rukama da omekša.
3. Dodati maslinovo ulje i limunov sok ili sirće.
4. Promešati i ostaviti 10–15 minuta pre serviranja.
💡 Kupus sadrži vlakna i pomaže radu creva, ali ako je stomak osetljiv, može se ostaviti duže da omekša ili kratko blanširati.
Napomena:
- Ako su creva osetljiva, kupus može kratko da se prelije toplom vodom i ostavi 5 minuta da dodatno omekša.
UŽINA 2 (popodne)
- Šaka badema ili oraha
- Kruška ili jabuka
VECERA
1. Lagano povrće sa maslinovim uljem tikvice, šargarepa ili brokoli (sledi 5 opcija)
2. Integralni hleb
3. Čaša jogurta ili kefira
Večera 1
Glavno: Kuvane tikvice sa maslinovim uljem
Dodatak: 1 parče integralnog hleba
Napitak: Čaša jogurta ili kefira
💡 Tikvice hidriraju organizam i blago pokreću creva.
Večera 2
Glavno: Kuvana šargarepa i brokoli sa maslinovim uljem
Dodatak: 1 parce integralnog hleba sa pivskim kvascem
Napitak: Kefir
💡 Kombinacija vlakana i probiotika poboljšava varenje.
Večera 3
Glavno: Dinstane tikvice i šargarepa (bez prženja, samo malo vode i ulja)
Dodatak: Malo mladog sira ili jogurta
Napitak: Blagi čaj od kamilice
💡 Topla hrana pomaže opuštanju creva.
Večera 4
Glavno: Kuvani brokoli sa kašičicom maslinovog ulja
Dodatak: 1 parce integralnog hleba 2
Napitak: Jogurt ili kefir ili kiselo mleko
💡 Brokoli sadrži vlakna koja pomažu peristaltiku.
Večera 5
Glavno: Kuvana mešavina tikvica, šargarepe i malo krompira sa maslinovim uljem
Dodatak: Integralni hleb
Napitak: Kefir ili jogurt ili kiselo mleko
💡 Kombinacija povrća olakšava varenje i daje sitost.
Saveti za večeru kod zatvora:
- Večera neka bude 2–3 sata pre spavanja
- Povrće kuvati ili dinstati da bude mekano
- Maslinovo ulje pomaže omekšavanje stolice
- Kefir i jogurt poboljšavaju crevnu floru
PRED SPAVANJE
1. Čaša mlake vode, ili
2. Dve potopljene suve šljive
Važne navike (često presudne):
- Piti dovoljno vode tokom dana
- Kretati se (šetnja pomaže rad creva)
- Ne preskakati obroke
- Ići u toalet čim se pojavi potreba
Linkovi recepata
Domaci jogurt ili kiselo mleko
Integralni hleb sa pivskim kvascem
Kuvana curetina
Vrste veganskih jogurta (sojin jogurt, bademov jogurt, ovseni jogurt, kokosov jogurt)
Vrste biljnih mleka
Kako skuvati integralni basmati pirinac?
Foods that help with hard stools
Drinks that stimulate bowel movement
BREAKFAST
1a. Glass of warm water, or
1b. Glass of warm mild tea
2a. Oat flakes (rolled oats) with fruit (recipe follows), or
2b. Buttermilk with a little flax seed (recipe follows)
For a breakfast that is gentle on the intestines and stimulates digestion, it is best to drink mild decaffeinated tea or warm water. Here are some options:
Mild teas:
- Chamomile – calms the stomach, helps with flatulence and cramps.
- Peppermint – facilitates digestion and prevents gas.
- Rosemary or thyme – slightly stimulate digestion.
- Ginger – only very slightly, a small piece or a pinch of powder in warm water, improves circulation and digestion.
Tips for breakfast and drink:
- A glass of warm water or tea on an empty stomach in the morning, 20-30 minutes before breakfast.
- Breakfast should be light: oat porridge with cooked fruit or buttermilk with a little flax seed.
- Avoid strong black tea, coffee and carbonated drinks first thing in the morning, because they can irritate the intestines
Oat porridge with fruits
Ingredients (1 serving): 50 g of oat flakes (rolled oats), milk or plant-based milk or water, 1 small apple (grated) or 1 small pear (grated), 2–3 prunes (pitted, finely chopped), 1 teaspoon of honey (optional).
Preparation:
0. Soak the oat flakes (rolled oats) in cold water and leave overnight (or 8 hours). Throw the water. Drain.
1. Put oat flakes (rolled oats) in a saucepan and pour milk or water enough to cover the flakes. Heat until boiling. Reduce the temperature to medium (4).
2. Cook for 5–7 minutes, stirring occasionally.
3. Towards the end of cooking, add grated apple or pear and chopped prunes. Cook for another 1-2 minutes so that the fruit softens and releases its natural sweetness.
4. Remove from the stove and add honey if desired.
Notes and tips:
- For the diet version, use water or plant-based milk (oat milk, soy milk, almond milk, coconut milk, hazelnut milk) without added sugar.
- For a richer protein version, you can add a spoonful of Greek yogurt or some nuts.
- Porridge can be adapted to seasonal fruits such as blueberries, raspberries or bananas.
💡Oat flakes (rolled oats) + fruits provide fibers that soften the stool.
Light breakfast with buttermilk and flax
Ingredients: 150 g of yogurt (can also be vegetable, e.g. oat yogurt or almond yogurt), 1 teaspoon of ground flax (about 5 g), 1 teaspoon of honey or some grated apple, pear, chopped plums (optional).
Preparation:
1. Put the buttermilk in a bowl.
2. Add ground flax and mix well.
3. If desired, add a little honey or grated fruit.
4. Drink and eat slowly, with a warm drink (warm water or mild tea 20-30 minutes before breakfast).
Note:
- 1 teaspoon of ground flax per day is enough to slightly stimulate the intestines.
SNACK 1 (morning)
- Kiwi or a handful of dried figs
- A glass of buttermilk or kefir
💡Kiwifruit and fermented milk products often speed up digestion.
LUNCH
1. Chicken soup with vegetables (recipe follows)
2. Cooked chicken or cooked turkey
3. Cooked integral rice or buckwheat grain
4. Beetroot salad or cabbage salad with olive oil (recipes follow)
💡The combination of fibers + healthy fats lubricates the intestines.
Chicken soup with vegetables
Mild chicken soup is one of the best dishes for sensitive intestines. It is easily digested, hydrates the body, contains minerals and helps calm the digestive system.
Ingredients (2–3 portions): 400 g of chicken meat (drumstick, thighs or white meat without skin), 1.2 l of water, 1 small carrot, 1 small potato, a small piece of celery (about 2-2.5 cm), a small piece of parsley root or parsnip root (optional), 1 tablespoon of parsley leaves (finely chopped), a pinch of salt, 1 teaspoon of olive oil (optional).
Preparation:
0. Peel and finely chop the vegetables.
1. Put the chicken meat in a pot and pour water over it. Cook at medium temperature (4) until it boils, then reduce the heat.
Skim off the foam that appears on the surface.
2. Add peeled and chopped vegetables.
3. Cook on low heat (2) or (3) for about 45–60 minutes until the meat and vegetables are soft.
The soup should boil gently.
4. Add a little salt towards the end of cooking.
5. If desired, add a teaspoon of olive oil and parsley.
6. Serve the soup warm, not hot.
Tips for sensitive intestines:
- Use skinless meat to make the soup lighter
- Cook the vegetables until they are completely soft
- Avoid strong spices, pepper and roux
- Eat the soup slowly and warm
Which meat is the best?
Chicken:
- White meat (chicken fillet or breasts) – the easiest to digest
- Drumsticks or thigh without the skin - a little juicier, but still mild
👉 White meat is most often recommended for sensitive intestines.
Turkey
- Turkey fillet - very lean and easily digestible
- Turkey drumstick without skin - it can be done, but it is a little fattier
👉 Turkey often has even less fat than chicken.
What to serve cooked meat with (for the intestines)?
The best combinations:
- Cooked rice
- Cooked potatoes
- Cooked zucchini
- Cooked carrots
- Mild chicken soup
Beet salad with olive oil
Ingredients (2 servings): 300 g of cooked beets, 1 tablespoon of olive oil, 1 teaspoon of lemon juice or apple cider vinegar, a pinch of salt.
Preparation:
1. Cook the beets with their skins for about 40-60 minutes until they are soft.
2. Cool, peel and cut into rings or cubes.
3. Add olive oil, lemon juice or vinegar and lightly salt.
4. Stir gently and leave for 10 minutes for the flavors to combine.
💡 It is gentle on the stomach, rich in fiber and helps digestion.
Cabbage salad with olive oil
Ingredients (2 servings): 250 g of fresh cabbage, 1 tablespoon of olive oil, 1 teaspoon of lemon juice or apple cider vinegar, a pinch of salt.
Preparation:
1. Finely chop the cabbage.
2. Add salt and mash slightly with your hands to soften.
3. Add olive oil and lemon juice or vinegar.
4. Stir and leave for 10-15 minutes before serving.
💡 Cabbage contains fiber and helps bowel function, but if the stomach is sensitive, it can be left longer to soften or blanched briefly.
Note:
- If the intestines are sensitive, the cabbage can be briefly covered with warm water and left for 5 minutes to further soften.
SNACK 2 (afternoon)
- A handful of almonds or walnuts
- Pear or apple
DINNER
1. Light vegetables with olive oil, zucchini, carrots or broccoli (5 options following)
2. Integral bread
3. A glass of buttermilk or kefir
Dinner 1
Main: Cooked zucchini with olive oil
Addition: 1 slice of integral bread
Drink: A glass of buttermilk or kefir
💡 Zucchini hydrates the body and gently moves the intestines.
Dinner 2
Main course: Cooked carrots and broccoli with olive oil
Addition: 1 piece of integral bread with brewer's yeast
Beverage: Kefir
💡 The combination of fiber and probiotics improves digestion.
Dinner 3
Main: Stewed zucchini and carrots (no frying, just a little water and oil)
Addition: A little queso fresco cheese or buttermilk
Beverage: Mild chamomile tea
💡 Warm food helps relax the intestines.
Dinner 4
Main: Cooked broccoli with a teaspoon of olive oil
Addition: 1 piece of integral bread 2
Beverage: buttermilk or kefir or yogurt (sour milk)
💡 Broccoli contains fibers that help peristalsis.
Dinner 5
Main course: Cooked mixture of zucchini, carrots and some potatoes with olive oil
Addition: Integral bread
Beverage: Kefir or buttermilk or yogurt (sour milk)
💡 The combination of vegetables facilitates digestion and gives satiety.
Dinner tips for constipation:
- Dinner should be 2–3 hours before bedtime
- Cook (boil) or stew vegetables until soft
- Olive oil helps soften stool
- Kefir and buttermilk improve intestinal flora
BEFORE SLEEP
1. A glass of lukewarm water, or
2. Two soaked prunes
Important habits (often crucial):
- Drink enough water during the day
- Move around (walking helps bowel movements)
- Don't skip meals
- Go to the toilet as soon as you feel the need
Recipes links
Homemade buttermilk or yogurt (sour milk)
Integral bread with brewer's yeast
Cooked turkey
Types of vegan yogurts (soy yogurt, almond yogurt, oat yogurt, coconut yogurt)
Types of plant-based milks
How to cook integral basmati rice?
How to cook buckwheat grain - groats?
How to make queso fresco cheese?
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