A staggeringly large number of people experience digestive disorders, which can result in acid reflux, nutrient malabsorption, or even constipation.
Of all these, constipation is by far the most common, complicated by inadequate water intake and not eating whole foods that promote bowel regularity. Luckily, promoting regular bowel motions is not rocket science and does not take much conscious effort, at least for the majority of people who experience constipation. All you need to do is make a concerted effort to eat more healthy foods, which are as close to the source as possible.
Try consuming more of the following:
Kiwis are remarkable fruits that are unique in their own right. For one, many fruits are high in fructose, which is not an ideal sugar for the body to use, which kiwis are notably low in. Plus, kiwis rank right up there with the best of other fruits and vegetables when it comes to their fiber content. Mix it up- it is not mandatory for you to consume kiwis every day, but they are excellent choices.
2. Chia Seeds
Chia seeds are nutritional powerhouses containing tons of vitamins and minerals, including the beneficial omega-3 fats. But that aside, chia seeds are loaded with fiber, and have the ability to hold their weight in water many times over. This is a digestive system’s dream food, as it makes transit a breeze up to the point of excretion. Poop time does not need to be a chore when you have consumed sufficient water and fiber- thanks to chia seeds.
Oranges are rich in pectin, a soluble fiber that makes transit of foods through the intestines quite easy. But while soluble fiber isn’t the ideal kind to promote bowel regularity, orange does this job wonderfully via the actions of another compound named naringenin. Researchers have found that naringenin functions as a mild laxative and can help relieve occasional constipation and help make regularity a breeze.
Broccoli is another superfood that is loaded with fiber and dozens of vitamins, minerals and phytochemicals. While this fiber content alone is enough to help you poop more regularly, broccoli also has compounds which are able to bind bile acids and cholesterol and promote their removal from the body. This also makes bowel movements more regular and less of a “strain”.
A staple in anyone’s diet interested in promoting bowel regularity, oatmeal contains both soluble and insoluble fiber. Soluble fiber helps ensure waste in the colon stays adequately hydrated, while insoluble fiber makes the transit from mouth to colon trouble free. One adds bulk, while the other helps make the feces loose and moist enough o be easily excreted.
Sometimes, less is more, and when it comes to spinach that is exactly all that is needed. For example, while many people find it a chore to increase their intake of fruits and veggies, spinach is one of those foods that lends itself to inclusion into a variety of meals, even if just in small quantities. These small quantities add up and can make it easier to go for your bathroom breaks. Spinach is rich in fiber, but also magnesium- a mineral that has a laxative effect. This is why milk of magnesia (magnesium) is an excellent laxative for those suffering from occasional constipation.
Pistachios are among some of the most nutritional nuts on the planet, rich in a variety of health fats and fiber that fosters good probiotic bacterial health. Probiotic bacteria found in the intestines have a significant effect on regulating the consistency, texture and overall frequency of your bowel movements. People that have depleted colonies of probiotic bacteria suffer from nutritional deficiencies, since food is not absorbed and even diarrhea, as food travels quickly in and out without spending time to be broken down.
Containing fiber that nourishes probiotic bacteria, banana also help regulate bowel regularity in a manner similar to many other fruits. A medium banana also contains about 3 grams of insoluble fiber, which promotes normal transit of food and waste throughout the digestive tract. Bananas are also believed to relieve diarrhea by making motions bulkier.
Avocados are among some of the best foods on the planet, whether that be for your overall health and wellbeing or just to ensure you experience regular bowel movements. Avocados are rich in magnesium, helping pull water into the intestines where it can be mixed with food or waste depending on the area of the tract, and also various types of good fat, which is known to have a somewhat “lubricating” effect on the walls of the intestines and colon, helping feces to be easily excreted.
Pears are super healthy fruits, loaded with fiber, low in calories and super tasty. Pears have high fiber content, both soluble and insoluble, especially when the peel is consumed. Plus, pears contain a special type of sugar named sorbitol which is effective as a laxative to help in the expulsion of stool.
While other berries contain decent amounts of fiber, blueberries are the standout of the batch, containing double (about 8g) the fiber when compared to strawberries or blueberries. Blackberries are also super rich in anti-oxidants helping to prevent adverse changes to intestinal flora and the lining of the colon that may cause increased incidence of constipation.
While not technically a “food” coffee is a beverage that is exceptional at helping promote regularity, especially shortly after consumed. Coffee beans by itself possesses some amount of fiber, which when ground and brewed translate into the liquid beverage. But in addition to this, coffee is also a stimulant to the intestinal walls, which is why you get the urge to hit the toilet shortly after downing a nice warm cup. Coffee may not be the best idea if you find it hard to meet your water requirement for the day, as it exerts a slightly dehydrating effect of its own and may worsen constipation if you regularly experience it.
Coupled with chia seeds, flaxseeds should be essential fare in everyone’s diet. Flaxseed is loaded with omega-3, and fiber, containing over 2.5g per tablespoon serving. This is massive comparatively speaking, and for improved absorption flax seeds should be ground into smaller particles. These can then either be sprinkled on top of other foods, or baked into bread or consumed as is. Regardless of how you prefer yours, just try to get some in your diet often.
Prunes are a traditional remedy used since time immemorial for treatment of constipation and to encourage bowel regularity. They are both high in insoluble fiber, as well as the sugar sorbitol which has a mild laxative effect. Compared to the popular constipation remedy psyllium fiber, prunes were found to deliver faster bowel motions and are much more convenient and delicious.
15. Brown Rice
Rice is a staple in many parts of the world, with white rice generally preferred to brown rice. However, this is a mistake, as brown rice has more fiber than the white varieties and helps stabilize blood sugar levels much more. Persons who consume brown rice are far less likely to experience constipation, and as a result experience adverse changes to the colon that are pre-cancerous and common in persons who experience constipation regularly.
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