Most people experience constipation from time to time. It is also common during pregnancy and the postpartum period. You may know that dehydration can be a culprit and have been drinking more water to ease the symptoms. Constipation also usually means that you need to increase your daily intake of fiber. Dietary fiber plays a significant role in your digestive health and bowel movements. Thankfully, there are plenty of easy and versatile foods to add to your diet to increase your fiber intake!
#1 Pears
Pears are full of antioxidants, vitamins, and fiber, so add them to your next grocery list to combat any bowel-related discomfort. They also have high levels of fructose and sorbitol that pull water into the intestines and help you pass stools more easily. You can enjoy pears raw or cooked. They are tasty by themselves, and you can use them in lots of foods, from savory dishes to desserts.
#2 Beans
Beans are very effective sources of fiber that can prevent or alleviate constipation. They can have a significant impact on your digestive process and promote healthy gut bacteria. Beans come in various types, and you can easily add them to salads, soups, casseroles, or even pasta dishes.
#3 Whole Grains
You have likely heard that you should stay clear of white flour and go for whole grains instead. There are lots of reasons for this recommendation. On top of being low in fat and containing complex carbohydrates, whole grains offer lots of dietary fiber. Choosing only whole-grain bread and opting for oatmeal, quinoa, or brown rice is better for your health, including your heart and your stools!
#4 Prunes
If your grandparents swear by prunes, they’re onto something. Dried plums, also known as prunes, are one of your best friends when you experience constipation. They are high in fiber and also a fantastic source of sorbitol, a natural laxative. Prunes stimulate the digestive process and boost the amount of water in your stools. You can eat prunes on their own or add them to salads, oatmeal, or smoothies. Prune juice is also very helpful to relieve constipation in babies.
#5 Nuts
If you’re looking for another practical fiber powerhouse, add almonds, walnuts, or pecans to your diet. They make an easy and quick snack. You can also enjoy them with yogurt, salads, or baked goods. They also add protein and healthy fat to your diet. Just be mindful that they are high in calories, so keep your portions small. Choose raw or dry roasted nuts whenever possible.
#6 Spinach
Spinach is an easy green to include in your diet, whether you use it in salads or quiches, on your pasta, or in your smoothies. It contains a lot of fiber and magnesium, which is a mineral known to help with your gut health and move stools along on top of how fiber promotes good bowel habits.
#7 Chia Seeds
Chia seeds are an easy and practical option to boost your fiber intake. They are some of the most fiber-dense foods. When they come into contact with water, they form a gel, which can soften your stools and add weight to them. You can sprinkle chia seeds on your oatmeal, yogurt, or salad, and they also work well in smoothies and desserts.
#8 Berries
Berries are fantastic sources of antioxidants and other essential nutrients. Blackberries and raspberries are especially high in fiber. They make easy and yummy snacks, especially when you’re in the mood for something sweet. You can also add them to oatmeal or breakfast cereals, as well as salads.
#9 Figs
Figs are an effective way to increase your fiber intake and support healthy bowel movements, including stool consistency. They may also alleviate stomach discomfort caused by constipation. You can enjoy figs on their own as a healthy snack or pair them dried with cheese, meats, or salads. You can also use them when baking.
#10 Broccoli
Nutritionists often recommend broccoli as a great and versatile source of vitamins, proteins, and fiber. It is a low-calorie food that promotes good digestive health. While eating raw broccoli is optimal for your fiber intake, you can also eat it broiled or steamed. You can snack on raw broccoli with some hummus or cook it as a side dish.
Contact Soza Weight Loss today at (504) 475-9817 to learn how we can help you create healthy habits for better health!