Whether you are constantly feeling "backed up" or are simply looking to prevent a future encounter with constipation, making the right food choices can help. The two main nutrients that will help you to keep your bowels move are fiber and fluid. Fiber is found in fruits, vegetables and whole grains and comes in two forms in our diets, soluble and insoluble fiber. Soluble fiber aids in forming bulky stools, while insoluble fiber keeps things moving through the digestive system; fluid is needed to help in the digestion of both types of fiber. Eating a variety of fruits, vegetables and whole grains throughout the day will help make your digestive system regular.
Whole Grains
Whole-grain foods are any product made from wheat, oats, rice, corn or any other cereal grain that keeps the entire grain kernel intact. Keeping this kernel intact preserves the nutrients and fiber within the food. To add fiber to your diet with whole grains, look for products that have the words "whole wheat" or "whole grain" as the first or second ingredient on the nutrition label. The best choice will the one that has the closest to 4 g of fiber per serving as listed on the nutrition facts label. Switch from white rice to brown or wild rice for added whole grains. Substitute half the white flour in your baking recipes with whole wheat for added fiber.
Fruits
Fruits are an excellent food choice to aid in digestive health. Not only are they rich in soluble and insoluble fiber, but some, particularly prunes and plums, contain sugar alcohols that have been shown to have a mild laxative effect. To get the greatest benefit, choose fresh fruits instead of fruit juices. The best choices in this category include dried prunes, raspberries, blackberries, apples, bananas, apricots, kiwis, oranges and peaches. And remember, keep the skin on to get the most nutrients from these foods.
Vegetables
Fresh, frozen and canned, vegetables are an excellent source of nutrients, including fiber that will help to keep your bowels moving. Some great choices include broccoli, squash, cauliflower, beets, corn, sprouts, spinach, eggplant, carrots and potatoes. Add veggies to soups, casseroles, rice and pasta dishes to increase your intake and, again, keep the skins on.
Beans and Peas
Beans are an excellent source of fiber and are bound to keep your digestive system moving. All you need is 1/2 cup to get at least 4 g of fiber. Black beans, kidney beans, lima beans, pinto beans, white beans, lentils and black-eyed peas are all great options. Add them to salads, burritos, soups or pizza.
Fluids
Pair your increased fiber intake with adequate fluid intake. You need 8 cups of water each day, and you may need even more when you eat a high fiber diet. Fluid helps your body to properly digest fiber and will consequently aid in forming healthy stools. Increase your fiber intake slowly over the course of a few weeks to a goal of 25 to 35 g per day to avoid abdominal discomfort.
Member Comments