Constipation is a common ailment. If you have problems with bowel movements, you can improve them by making some changes to your diet. Here are the foods you should eat, according to nutritionists:
If you go to the bathroom less than three times a week, you become constipated. And it’s an unpleasant experience to say the least. To fight this pest naturally, you can opt for these snacks to get your bowel movements going again. Edamame
Dietary fiber is important for relieving constipation! And edamame is one of the foods that is rich in it. Edamame is rich in soluble and insoluble dietary fiber, which is effective in relieving constipation. “Soluble fiber helps draw water into the stool, making it softer and easier to pass, while insoluble fiber adds bulk to the stool, promoting regular bowel movements,” says Cheryl Mussatto, a registered dietitian in Kansas.
These tiny beans can be consumed simply by boiling, steaming, or cooking them in the microwave. Experts recommend eating them alone or pairing them with whole grain bread or hummus.
Lima Beans
Another high-fiber food is the lima bean. With 10 grams of fiber per cup, they are great for regular bowel movements. Lima beans are also good for cardiovascular health. Feel free to include them in your diet, but make sure to cook them for at least 10 minutes, as raw lima beans contain potentially toxic compounds.
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Avocados are also high in fiber, which has natural benefits for gut health, says nutritionist Jennifer Scherer. “Avocados are a powerhouse of fiber, with about 10 grams per fruit, more than one-third of the recommended daily amount of fiber.” You can eat them in a salad, or mash them on a slice of whole-grain bread to maximize your fiber intake.
Popcorn
Jennifer Scherer also extols the benefits of popcorn for constipation. “Popcorn is a whole grain that’s rich in insoluble fiber, which adds bulk to stool and helps it pass through your digestive tract more easily,” she says. The great thing about popcorn? It’s easy to make at home and can be flavored to your liking.
Pears
Sweet, juicy pears are great for relieving constipation. In fact, one pear contains almost 6 grams of fiber, which is more than 20% of your daily intake. Additionally, pears contain sorbitol, a laxative sugar that draws water into the colon, softening stool and making it easier to pass.
Whole Grains
Muesli is a quick and easy way to get some digestive-friendly fiber in at breakfast. However, keep in mind that not all muesli is the same, so be sure to read the label and choose a whole grain with at least 3 grams of fiber and 10 grams or less of added sugar per serving.
Raspberries
Raspberries aren’t known to improve bowel movements. And yet, these little berries contain 10 grams of fiber per cup, which is more than a third of our daily intake. For a quick, fiber-rich snack, mix a handful of raspberries into a cup of yogurt or add them to a bowl of whole-grain cereal and milk. In addition to these foods, be sure to drink enough fluids to help with bowel movements. But make sure you get some exercise, even if it’s just a few short 10-minute walks a day. Because staying active gives your bowels the boost they need to get going.