Some people, probably like an old college roommate, are simply obsessed with their bowel movements. Okay, maybe it’s a focus that is a little uncomfortable for dinnertime conversation, but these individuals are on to something. Fiber is, of course, an essential element to healthy bowel movements. Not only does dietary fiber prevent and relieve constipation, but it also provides other health benefits as well. These include lowering the risk of diabetes, heart disease and some types of cancer, according to the Mayo Clinic. Fortunately, there are lots of ways to get fiber into a diet and WellWell has identified 10 sure winners.
One study a few years back reported that healthy individuals who consumed 20 grams of broccoli sprouts daily for four weeks reduced their constipation symptoms and increased their bowel movements. Since this vegetable also contains sulforaphane, it may help prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.
Beans are the boss when it comes to enhancing bowel movements. Just about any bean from black to pinto are fiber powerhouses that keep everything jake in digestive tracks.
There are two grams of fiber in a tablespoon of ground flaxseeds and considering these tablespoons can be tossed into almost anything a person eats; flaxseeds offer a nice fiber boost. One note of caution. Don’t consume flaxseeds whole. The body can’t digest them, which means they’ll pass through the digestive tract without doing much good. Thankfully, they can be bought pre-ground or when whole simply prepared for munching through a coffee or spice grinder.
Oatmeal is a friend to everyone’s bowels. One cup contains 16 percent of the daily recommended requirement for dietary fiber. This solution fiber may also lower bad cholesterol levels and perhaps reduce the risk of heart disease. Oats also contain a healthy dollop of protein, iron, magnesium and zinc.
Small but mighty, almonds deliver a decent fiber punch. In fact, just a couple of handfuls, say 23 nuts, offer up 3.5 grams of fiber.
Oranges kind of hit the trifecta when it comes to digestive health. They hold vitamin C, which helps soften stool, along with dietary fiber and naringenin, a flavonoid that serves as a laxative.
These adorable fruits are both high in fiber and vitamin C (see oranges). Taiwanese researchers even claim those suffering from irritable bowel syndrome (IBS) lessened their constipation issues and IBS symptoms just by eating two kiwis a day for four weeks
Popeye was always seemed to be pretty relaxed and that is probably because his spinach consumption kept his bowels in good working order. A single cup of cooked spinach has four grams of fiber along with magnesium, which can help speed bowel movements along.
Who knew that an average pear provides 5 to 6 grams of dietary fiber? This is probably one reason that pears in one form or another are often fed to babies to help regulate their digestive tracts. They obviously work well for adults too.
We all know about the whole apple-a-day thing. Well, there is a lot of science between this ancient wisdom, including the fact that they are packed with soluble fiber. Include the skin when munching an apple and a decent amount of insoluble fiber will be delivered too. Looking for more on apples? Check out WellWell’s apple breakdown to help you choose the one that is right for you.
What gives you a fiber boost? Let us know at firstname.lastname@example.org.
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