Intestinal motility is part of the digestive process. A functioning digestive system will prevent health issues such as constipation and stomach bloating. High fiber foods increase motility in the intestines, including in the small bowel. Men age 50 and younger require 38 grams of fiber per day, while women require 25 grams of fiber per day. Drinking eight glasses of water a day and decreasing fat and sugar intake will also increase motility.
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Whole grains and whole wheat products, such as pastas and breads, are high in fiber. Brown rice, whole grain cereals and oatmeal also increase intestinal motility. Purchase whole wheat and whole grain bread products. Replacing white breads and pastas with whole grain options is a simple way to increase your daily fiber intake.
Fruit is high in fiber and other nutrients. Raspberries, for example, have 8 grams of fiber in one cup of berries. Strawberries have almost 4 grams in 1 ¼ cups. It doesn’t matter if the fruit is fresh or frozen, as both are good sources of fiber. To increase your daily fruit intake, make a smoothie in the morning incorporating several different fruits.
Many vegetables are high in fiber, including artichokes, broccoli and peas. Eat five servings of vegetables and fruits, as recommended by the CDC, to provide your daily fiber for proper intestinal motility. You can also increase your daily fiber intake by adding vegetable purees to your dishes. You can puree any vegetable in your blender and add it to spaghetti sauce. This works especially well for getting children to eat vegetables.
Beans, Lentils and Nuts
Beans are some of the most high fiber foods available. Black beans and lima beans have 13 to 15 grams of fiber per serving. Lentils have 15 grams of fiber in one cup. Nuts and seeds, such as sunflower seeds, almonds and pecans, are also high in fiber and can help get the intestines moving. Replace meat with beans, such as using black beans to make a taco, to increase your fiber intake without drastically altering the dish.