If you are experiencing chronic constipation or if consumption of prunes didnt solve the problem, consult a doctor for professional advice. What else can I do? ; April 2011, Nutrition and Health; Eugene A. DeFelice; 2003, The 200 Super Foods That Will Save Your Life; Deborah A. Klein; 2009, University of Iowa: Preventing Constipation; August 2006, The Embarrassing Truth About Constipation and How to Cure It; Joseph Newburg; 2010. Eat too few, and the shit-stirring fruit wont work. The prunes and water may then be blended and stored for three days. HealthBriefly is a site where I share all my research on health-related topics that have helped me become a better version of myself over the years. Cover it properly You need to give it 15-20 minutes Copyright 2021 Impact Inc. dba Home Remedies for Life Types of Dried Plums (Prunes). Pour the solution into a jar while it is still hot and cover with a lid tightly. Nutrients. Limit the prune juice to no more than 180ml (3/4 of a cup) per day. When should you eat prunes for digestion? Drinking prune juice before bed is entirely possible and safe. Like many fruits, prunes are high in insoluble fiber, which adds bulk to food in the process of digestion while also helping it pass through the system faster. Watson then challenged the commissioner of health and consumer policy to a prune-eating contest, inviting the man to see for himself.. Will 2 prunes a day help with constipation? Consuming prunes or prune juice is a relatively low-risk remedy for constipation. Hit up the dried-fruit section of your supermarket and you will likely find dried plums" instead of prunes. Materials and methods 2.1. Give her a banana after meals. Blend stewed prunes into a puree. There are different ways of including prunes in daily routine. The 50 g serving equates to about seven medium-sized prunes. Sorbitol, in particular, is a sugar that is slowly absorbed across the gastrointestinal tract, resulting in more water remaining in the intestines and in stools. Prunes and prune juice: A natural remedy for constipation Eating prunes, or dried plums, can alleviate constipation. That means chowing down on anywhere from five to 10 prunes should result in a truly awesome bowel movement. The researchers found that, while both treatments provided constipation relief, the average number of CSBMs per week was significantly higher during treatment with prunes than with psyllium, with an average of 3.5 CSBMs with prunes and 2.8 CSBMs with psyllium. You Won't Believe This link to Does Dairy Cause Under-Eye Bags? If your green poop persists, despite trying all of the digestive support, it's time to see a doctor. today morning i felt constipated so i decided to take laxative and on top of it i had prunes about 10 pieces, i had horrible loose stools. Two years ago completely changed my diet to only fibrous foods. In adults, dehydration and lack of fiber in the diet are the major causes of mild constipation. It would be helpful if this article explained how many prunes to eat based on the severity of your constipation, i.e. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. How many prunes does it take to poop? Most of our constituents do not require a scientific test, Sir Graham Watson said. Ive been on quite a few Opiates for many years, so its a given that Ive had chronic constipation pretty much the whole time. "Pear juice has about four times more sorbitol than you find in apple juice, so this may be a better option for constipation," he notes. He is doing better w probiotics and I do believe prunes w water intake is helping. Ive had stomach problems as far back as I can remember and about the only thing Drs have come up with is GERD and Lactose intolerant, which kinda picks when it wants to act up. How long does it take for prunes to work? Typically, two to three tablespoons of prune puree mixed with your child's diet in the morning will relieve your child's occasional constipation within the day, making them poop 6-12 hours after ingestion. Would you agree with this? I was fine but when I had op but after that all these years I have been suffering from constipation! Prunes alone may not cause a bowel movement, but when included in a well-balanced diet may produce results. Preparation. If you prefer eating prunes, start with 3 or 4 prunes daily for mild constipation and increase this number over time for more severe symptoms. Also talk to your doctor, if you are experiencing. If you are wondering how many prunes for constipation one should take, here is your answer! However, prune juice offers easier administration and consumption with similar effects, particularly in larger quantities.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healthbriefly_com-large-leaderboard-2','ezslot_5',107,'0','0'])};__ez_fad_position('div-gpt-ad-healthbriefly_com-large-leaderboard-2-0');if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healthbriefly_com-large-leaderboard-2','ezslot_6',107,'0','1'])};__ez_fad_position('div-gpt-ad-healthbriefly_com-large-leaderboard-2-0_1');.large-leaderboard-2-multi-107{border:none!important;display:block!important;float:none!important;line-height:0;margin-bottom:7px!important;margin-left:auto!important;margin-right:auto!important;margin-top:7px!important;max-width:100%!important;min-height:250px;padding:0;text-align:center!important}, Prune juice may give you diarrhea as rapidly increasing fibre intake can result in diarrhea or even potentially worsen constipation (particularly noted in cases of increased intake of insoluble fiber.). Prunes are traditionally added to salads and side dishes, so don't hesitate to add some to your next dish if you are feeling a little blocked up! Let him play a lot and so some physical activities. Dried plums (which are, of course, prunes) are high in vitamin A a mineral that helps foster healthy vision, boosts immunity, and promotes the function of your cardiovascular system, lungs, kidneys, and other major organs (via the National Institute of Health ). I am having some fooding problems due to which I suffer from constipation on regular basis and gastric troubles also. Doctors prescribe psyllium in the form of Metamucil and take it themselves. A second cup 30 minutes to 1 hour after a heavy meal may also be beneficial. You don't want to skimp on fiber, though, since it's great for your heart . You can eat them daily for a week. A recommended treatment for constipation is 50 g dried prunes twice daily 1. If didnt have a bowel movement since 3 days then take 3 glasses of prune juice a day. Psyllium Husk. So pls suggest me what to do,as I am doing job outside where fooding is not proper but still I am taking apples,pears,banannas in my diet in order to increase fibre content but its also not working. They can be given to children as well as adults, but you may want to disguise the taste. It helps to soften them a little for juicing. If you're pregnant or nursing, talk to your doctor about the best way to treat your condition. Required fields are marked *. So Ive been giving my son probiotics and also prunes as snacks. Recently after all these years, I saw a video on YouTube regarding elementing the constipation by taking the juice of dates & prunes! "Drinking prune juice has been linked to better digestive outcomes." mild=eat x# of prunes etc. Instead of it, you can try any process mentioned in this article http://wellness.guide/raisins-for-constipation/. A smaller initial dose is recommended due to the potential for rapid consumption of large quantities of fiber and/or laxatives to potentiate unwanted side effects. Stewed prunes are one of the effective ways to treat constipation. But Im thinking of giving him prunes every other day to help keep his poops soft and regular? Will 2 prunes make you poop? According to The Spruce Eats, prunes must be made from certain plum varieties intended to be dried, most of which are freestone varieties, which means that the pit is easier to remove. It is essential to note that eating too many prunes or drinking too much prune juice may cause abdominal pain and discomfort, gas formation, and even diarrhea. If you have mild constipation then you have to eat 3 or 4 prunes to prevent the constipation. So eat up preferably in the morning, so youre not dumping all night and poop well. I am having painful bowel movements due to either hemorrhoids or a fissure. If prunes aren't your vibe or texture, you can always add them to a smoothie with flavor masking ingredients like peanut butter or fruits. Or if you have medium or just need to have a movement but not feeling particularly impacted then you have to take 6 9 prunes per day. For immediate relief of constipation when drinking prune juice, initially take a dose of half a cup daily (typically in the morning.) So, it is better to consult your doctor to know the right dosage as per your medical condition. A recommended treatment for constipation is 50 g dried prunes twice daily 1. Avoid oily and fatty foods. Oral Allergy Syndrome (OAS) or Pollen Fruit Syndrome (PFS). Subjects and recruitment Just going for a brisk walk or run can increase blood flow to your . Everything Explained, Is Pear Juice Good for Constipation? Wellness is a holistic approach to our physical,, Drink more water, keep yourself hydrated throughout the day is, Every day, we come across so many posts on social media emphasizing, Whenever we need to add a dash of freshness to our food,. I took my daughter to the doctor he prescribed a miralax. Prune juice is well known for its laxative effects and ability to provide relief from constipation. Additionally, prune juice contains 6.1 g of dietary fiber per 100 g, which helps stool formation and increases bowel movements.if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[300,250],'healthbriefly_com-medrectangle-3','ezslot_2',103,'0','0'])};__ez_fad_position('div-gpt-ad-healthbriefly_com-medrectangle-3-0'); Wondering how much prune juice you should drink to poop right away? Theyre also high in antioxidants, have the potential to improve bone health and may even prevent high blood pressure, which could otherwise result in a heart attack. Cherries contain fiber, a known constipation reliever. One study showed that prunes can help to soften stools, improve consistency, and increase the frequency of bowel movements. Hi! Why This Works The laxative effects of the components of prune juice will start showing results in a day or two. Here in America, theyre often the butt of jokes. If you prefer eating prunes, start with 3 or 4 prunes daily for mild constipation and increase this number over time for more severe symptoms. Save my name and email in this browser for the next time I comment. Right dosage is very important when you are dealing with prunes. Btw I forgot to mention that I also have chronic kidney stones. Just remember, five to 10 prunes a day keeps constipation away. 9. So, you can have to increase calcium content in your diet if you are eating prunes in large amounts or afraid of calcium deficiency. 2. Along with the water, add the soaked or boiled prunes in the juicer. Note: Dont add more amounts of water as it can make the juice bland. Leave for 10-15 minutes. Now I have stools that are hard to pass regardless of my usual prune intake. Will this help? As an Amazon Associate I earn from qualifying purchases. I hope this would help him. The best fruit juice choices are apple juice, pear juice, cherry juice, and pineapple juice.You can also blend prunes to create smoothies with fruits like dates, apricots, peaches, nectarines, lychee, and berries. I am using consuming 6 prunes per day (3 prunes in the morning and 3 pruned at night) for the past 2 years. Prune juice is known for a wide range of health benefits, but does it make you poop more? Work it out. Unlike infants, toddlers are expected to have a higher tolerance against prunes. If a little bloating is ok for you then you can choose prunes or else it is better to go with prune juice. Blend until smooth and pour into a glass to serve. Prunes are great for healthy digestion because they are rich in fiber. Mixing prune juice with apple juice is also a good idea. I really do hope this information helps you on your journey, whatever that might be. Unfortunately constipation can last the whole pregnancy.. And usually does for me lol. Do you have any other method that works better than the method mentioned above? Sugars, being water-soluble, tend to hold on to water by the process of osmosis. Prune juice does help you poop more because it contains large amounts of sorbitol, a key ingredient used in laxatives. Normally, prune juice is not indicated to induce diarrhea, but in large quantities may incur such side effects. This is his first bout of constipation but it was a vicious cycle for like a month and he isnt back to normal yet. One cup of brown rice contains nearly four grams of fiber, making it a great food to eat when you just can't seem to go. Or if you suffer from severe problem then its better to take 10 12 prunes per day. And it results in me giving up. In fact, if you can moderate your intake, prunes can be very good for you, and not just because they spur poops. If you have gall bladder issues or kidney stones, then you have to be more careful as inabsorbed calcium can contribute to those ailments. In typical cases of mild constipation, eating 100 grams of dried fruit can make you poop within the day, approximately 6-12 hours after ingestion, making it more effective than psyllium. Would that not hold true for other fiber like psyllium or bran? How fast do prunes work to poop? Finding the specific details I was desiring re:prunes for my condition has been frustrating, however. If you are said not to consume sugar, then we recommend a doctor before taking prunes. Grape juice's sugars allow it to be used as a sweetener and fermented into wine, brandy, or vinegar. Drink lemon water or lukewarm water on an empty stomach to stimulate the bowel movements. Updated 2016. You can also drink 2 glasses of prune juice a day, or mix prune juice into a banana smoothie for a healthy breakfast. But theyre also deliciousa fact often overshadowed by their functionality. Into a medium sized soup pot, add 2 1/2 cup of water and 2 cups of pitted prunes. Can you give me some advice so that I can feel relax. As far as cravings go, popcorn is one of the healthier ones provided you don't overload it with butter and salt. What is better Texas Roadhouse or LongHorn Steakhouse? Prunes, pears, apples, oats, and lentils are all great examples of especially helpful foods to relieve constipation. Sometimes on weekends I drink a full glass of prune juice at night. Start by drinking 48 ounces of prune juice in the morning as a first-line therapy for constipation, while ensuring that you also stay hydrated. Must is a term used in the wine business to describe grape juice that comprises 7-23% pulp, skins, stems, and seeds. If you are suffering from chronic constipation try an apple juice and prune juice cleanse. In that case, you can expect relief within 1-3 days, and daily ingestion of the puree should grant a regular bowel movement. Does Sugar Cause Under-Eye Bags? This study on the chemical composition of prunes explains the key factor of a high sorbitol content which causes laxative effects. Do you think I am dependent on them? Thank you! doi:10.3390/nu9040401, Njike VY, Smith TM, Shuval O, et al. How fast does prune juice work for constipation? prune juice, according to PubMed Health. Share your experience and suggestions in the comments section below. Because of the sorbitol content in prunes, consuming too many too often can lead to a dependency on laxatives, where your bowels stop responding to the sorbitol stimulus and develop muscle damage. In typical cases of mild constipation, eating 100 grams of dried fruit can make you poop within the day, approximately 6-12 hours after ingestion, making it more effective than psyllium. He recommends that people with a sorbitol sensitivity therefore only eat a small amount of prunes to "test the waters first". If you have been taking them from a long time, then it is better to stop them for a while. Kiwi this fruit is low in sugar and high in fiber. if(typeof ez_ad_units!='undefined'){ez_ad_units.push([[250,250],'healthbriefly_com-banner-1','ezslot_4',116,'0','0'])};__ez_fad_position('div-gpt-ad-healthbriefly_com-banner-1-0');Large amounts of fiber. If you suspect your child to be dehydrated, incorporate prunes into your childs diet, or mix prune puree with water to make prune juice. But do they really make you poop? You may get relief from few hours to a week. 2 glasses (8 ounce) of prune juice a dayone in the morning and one at night to treat constipation for adults. Sweet Oil For Massage. It can lead to gas, bloating, diarrhea and stomach cramps. Prunes have fiber as well as fructans and sorbitol, fermentable sugars that can have a laxative effect. Meanwhile, the European Union says they wont. 1. Make some tweaks to her diet to avoid the need for laxatives. In a, we performed, two packets of dried plums a day each packet with five to six plums was as effective as, [a laxative] in improving constipation symptoms and restoring, That means chowing down on anywhere from five to 10 prunes should result in a, Keep in mind, however, that its possible to go overboard if you dont put the prunes down eventually. Drinking prune juice solves both issues, providing hydration and fiber needs. Texila American University. Is it OK to drink prune juice everyday? Keeping my fingers crossedCheers! If your bowel movements didnt start this time limit then drink another glass of prune juice. In typical cases of mild constipation, eating 100 grams of dried fruit can make you poop within the day, approximately 6-12 hours after ingestion , making it more effective than psyllium. Get the latest tips for living your best life! Probiotics isnt enough for those with medication due to bad health conditions which gives constipation. I didnt even follow these recipes I was worried about impaction, when I got constipated after taking antibiotics. Some people, especially kids, may not like how prunes taste. Ive just recently started eating prunes again, where they worked for the first weeks, but now they suddenly arent, for an unknown reason. "Sitting is thought to create a kink in part of the large intestine, making you have to work harder to poop." Thank you, JD, for your very informative post! May i know can he everyday take 4 ounces of prune juice? works like a charm! my aunt always swore by them and I used to laugh. For a Middle Eastern inspired meal, you can serve stewed prunes with rosemary braised lamb. Keep reading! This treatment has been shown to be better than a standard 11 g dose of psyllium taken twice a day. Two medium prunes contain about 2 grams of fibre and a cup of prune juice contains about 5.2 grams of fibre. 1. This sugar alcohol draws water to the gut, acting as a stool softener.Unlike psyllium husk, one of the famous commercially prepared stimulant laxatives, prunes and prune juice do not cause discomfort and immediate diarrhea when taken in moderation. So yes, prunes can ease the passage of certain personal parcels. Eating prunes for a quick snack will cure your constipation. All of which begs a very vital question:How many prunes should you eat for constipation if you want all the crap in your body gone? Mix it well and Drink this homemade laxative baking soda for constipation twice a day. Avocados they are high in magnesium and attract water to soften stool. https://www.youtube.com/watch?v=9o1_fkgo9bM, Prune Juice for Constipation The SECRET TRICK to Make It More Effective (https://www.youtube.com/watch?v=9o1_fkgo9bM), https://www.youtube.com/watch?v=OSu99Rc1B_A, Side Effects Of Prunes (https://www.youtube.com/watch?v=OSu99Rc1B_A), https://www.youtube.com/watch?v=g9V9zucUjPM, NATURAL LAXATIVE JUICES to Relieve Constipation and Reduce Bloating (https://www.youtube.com/watch?v=g9V9zucUjPM). Roger, I read your advice just a moment ago and Im heading out the door to get some prune juice right now. Combine 65gms of stoned prunes and 350ml of. For three years now, and it was just last year when I started eating prunes and stopped when my stool was already okay and the fissures healed. OIC seems to be in a class of its own & what works for others doesnt seem to apply quite the same way for me. If the child doesnt like the juice, try prune juice Popsicleit is just as effective. Blend for a minute and pour into a glass to serve. i feel weird in my butt and lower back but i dont really understand whats wrong with me. Next time, whenever you feel constipated, take any one of them. Even patients with known surgical history affecting the spine and abdomen benefit from eating prunes. Exercise. A glass of warm prune juice before going to bed eases the bowel movements in the morning. Prunes contain both soluble and insoluble fiber to help you poop easier and add bulk to your stool. Snack food, satiety, and weight. Once the bowel movement has regulated, stop eating them. Prunes contain oxalates which are beneficial if taken in small amounts. If you are one of them, then this process is for you. I much prefer to find a healthy, natural cure over more meds that arent working anyways. Ive been having A.F. Or, [if there are no effects], slowly increase the quantity to three, four or five." Instead of using prune juice daily, make adjustments in your diet that helps to relieve constipation. Additionally, several phenolic compounds may assist in the laxative effect, notable by slowing the digestion of sugars. Let the stew cool down and eat it with a few lemon slices. Blessings. Dried plums, prunes and bone health: A comprehensive review. , It would help if it said how long to expect a bowel movement before consuming too many. Four prunes contain about 280 milligrams of potassium and 22.8 micrograms of vitamin K. If you're looking for ways to get more prunes in your life, you can just eat them, the same way you would dried apricots or raisins. If the kid presents only with mild constipation, this dosage should regulate their digestion and make them poop within 24 hours. Eat stewed prunes regularly prevents constipation. Try prunes and liquids: Some fruity foods that are higher in the sugar sorbitol, such as prunes, dried plums (another name for prunes), and prune juice, can loosen bowels. In a 2010 ruling, the European Food Safety Authority decreed that it was dishonest to sell prunes as laxatives [PDF]. Since infants can't eat solid food, we recommend pureeing prunes and mixing them with baby food. What is the most common food served at weddings? Keep in mind, however, that its possible to go overboard if you dont put the prunes down eventually. Prunes aid in defecation by changing the chemical composition in your bowels. Drinking half a cup of prune juice makes adults poop within 24 hours, but severe constipation might need more time and a higher dosage. Of late, bloating, gas and abdominal discomfort is becoming a problem. If this dosage is not working for you, then consult a doctor right away. Updated on October 15, 2022 .entry-meta { display: flex; align-items: center; }. Bloating, gas and abdominal discomfort are the side effects of taking prunes on daily basis. Note - Baking soda contains a lot of sodium, which should be avoided for people with high blood pressure. Making prune puree at home is pretty straightforward: Simply soak a bag of pitted prunes or dried prunes in cup of warm water for 30 minutes to soften them. How long for prunes to make you poop? Your email address will not be published. Moderate Constipation: 6 9 prunes per day is advisable. According to the USDA National Nutrient Database, baby food prunes contain fiber, with nearly 2 grams per 2 1/2 ounce jar, which aids in digestion and moving waste through the intestines for elimination. For Infants: As per Mayo Clinic, 2 4 ounces of prune juice is advisable. Thats good. How many prunes should I eat a day to be regular? If you prefer eating prunes, start with 3 or 4 prunes daily for mild constipation and increase this number over time for more severe symptoms. 21 Mindfulness Activities for Finding Inner Peace, Mindfulness Meditation: The Ultimate Guide. Three dried prunes contain 3.9 grams of fiber, and a whole cup of raw pitted prunes contain 12 grams. You can trace its bowel-benefiting superpowers back to two key nutrients. How did it work? This dosage can also be used if you want to start a bowel movement even when you are not particularly constipated.if(typeof ez_ad_units != 'undefined'){ez_ad_units.push([[336,280],'wellness_guide-box-4','ezslot_4',104,'0','0'])};__ez_fad_position('div-gpt-ad-wellness_guide-box-4-0'); Severe Constipation: 10 12 prunes per day. Then the prune can be processed into juice, pureed, or used to make other products. Ian Lecklitner is a staff writer at MEL Magazine. http://wellness.guide/foods-for-constipation/, http://wellness.guide/raisins-for-constipation/. Unfortunately, constipation struck again and my stool caused another set of fissures. Simmer the mixture for 15 minutes and remove from the flame. Copyright 2023 Leaf Group Ltd., all rights reserved. If you need a strong hit of fiber ASAP, Dr. Lin . Prunes are rich in fiber, therefore aiding healthy digestion. How Much Prune Juice Should Constipated Toddlers Drink? Prunes do help with constipation due to their 12 grams of insoluble fiber (in just one cup) and the natural laxative sorbitol, says Maegan White, RDN, a diabetes educator and traveling wellness blogger. Fiber-rich foods with a high water content, such as raw carrots, apples with the peel on, and avocados, are all great sources of fiber to help get things moving,. Adv Nutr. While a prune is just a dried plum, not all plums can be dried into prunes. Let steep a few minutes, drink the water then eat the warm prunes. This will help push the poop into the anal canal. doctor has provided me with some laxatives last week it seems to work well but i dont really want to be on it for long term. Prunes have a naturally occurring sugar known as sorbitol which acts like a gentle laxative. Then I drank the hot water and ate the prunes. For mild constipation in adults, half a cup of prune juice twice a day is helpful. In this article, lets discuss prunes for constipation and their effectiveness. The fluid intake accompanied by the consumption of prune juice is also vital to its laxative effects. But if youve been constipated for more than 3 days, increase your dosage to 3 glasses a day. "Eat one or two prunes a day and then, if that has an impact, curb your intake. Apart from prune juice, jam and stewed prunes, below are few ways you can include prunes in diet. Doctor wanted to do miralax however I did not feel comfortable with it. Then pour the water into a glass add 1 tbsp of baking soda and lemon juice. Medical Benefits of Prunes. link to Does Sugar Cause Under-Eye Bags? Dehydration, lack of fiber intake and lack of physical activity are the major reasons for constipation. The most common side effect that people report is an increase in flatulence, or gas. If so, let us know by emailing us at bigquestions@mentalfloss.com. General recommendation for constipation is 50gm dried prunes in a day. I cut the sugar elsewhere. The very first thing that you can do to soften your stools is to increase your fiber intake. 2. Plums, dried (prunes), uncooked. 13. You may even find yourself glued to the toilet, as one miserable redditor who ate 15 prunes in 10 minutes describes: My bowels released an ungodly, sinful, blood-curdling noise one can only describe as a tuba-like scream. In a Japanese study, people who ate the highest intake of rice had 41% lower odds of suffering from constipation. Prunes are often used as a natural laxative and for good reason. [20] Stewed prunes can be stored in an airtight container and refrigerated to keep them fresh. Here's What You Need To Know, Top 12 Most Effective Juices For Constipation, Prune Juice: Benefits, Nutrients, and Risks. A glass of prune juice is an effective way to relieve symptoms of constipation. the Physicians assistant told me today to start eating prunes ( 3-5) per day and to take Miralax as a fiber supplement instead of Metamucil. Preparing prune jam is very easy. Prunes also contain sorbitol, a. How many prunes does it take to poop? Can I continue to eat them every day or is it better to stop for a few days every now and then? A recommended treatment for constipation is 50 g dried prunes twice daily 1. I eat 12 prunes a day and still dont go every day although things have improved. ANSWERED! Consult a doctor before trying any new constipation treatment. I have different kinds of ailments coz I had been working in the pharmacy and was easy excess for trying them! Prunes are great for healthy digestion because they are rich in fiber. As an Amazon Associate I earn from qualifying purchases. This is also a great chance to add other. Conventional wisdom and scores of older folks insist that eating prunes will hasten the excretory process. You can also drink 2 glasses of prune juice a day, or mix prune juice into a banana smoothie for a healthy breakfast.