The digestive system works naturally at removing waste and toxins from your body. However, you can add more fiber to your diet to help the waste move through your colon easier. Dr. Michael Picco, a gastroenterologist at the Mayo Clinic, suggests that exercise and eating a diet high in fiber, such as fruit, and consuming plenty of water can help with constipation and helps waste move easily through the digestive tract. According to the MayoClinic.com, women should eat 21 g to 25 g of fiber daily, while men should consume 30 g to 38 g.
Apples
Apples are a good source of vitamin C and fiber. According to WHFoods.org, you can consume approximately 4 g of fiber in a medium-sized, five-ounce apple, which is about 15 percent of the daily value for fiber. The insoluble fiber in an apple contained in the skin, or quercitin, is what helps your body eliminate the waste through the digestive tract, promotes regular bowel movement and optimized the pH levels in the intestines.
Berries
Blueberries, raspberries and strawberries top the berry list in dietary fiber. Raspberries are at the top of the list and boast 8 g dietary fibers for a one-cup serving, while strawberries that are cut in half contain approximately 4 g dietary fibers in a 1.5 cup serving. WHFoods.org states that blueberries can help to relieve both diarrhea and constipation, and has antioxidants, vitamin C, manganese, vitamin E and both soluble and insoluble fibers. One cup equals approximately 4 g of dietary fiber, which can also help with inflammation in the digestive system.
Avocado
Eating one cup of avocado will give your body approximately 8 g of dietary fiber per serving. In comparison to most fruits, avocados contain a higher concentration of beta-carotene, vitamin E, vitamin K, magnesium and potassium. Avocados help to promote heart-health and aid in the digestion process, including elimination.
Oranges
Oranges have a high concentration of vitamin C. In addition, when you eat one, un-peeled orange per day, you are consuming 3 g of dietary fiber. WHFoods.org reports that the dietary fiber contained in orange can help you reduce high cholesterol, keep blood sugar under control, and help with the digestive system by reducing the discomfort of diarrhea and constipation.
Plums
Plums contain antioxidant properties and vitamin A, C, B-2 and potassium. Eating one plum daily will give you 1 g of dietary fiber, but eating the dried version, prunes, will increase your dietary fiber intake to 3 g with just 0.25 cup. Prunes help with irregularity, or constipation, by decreasing the transit time of waste in the digestive tract, according to WHFoods.org. In addition, prunes help to lower cholesterol.
