Keeping Things Moving
Constipation is a common problem many people face, but it's inconvenient and uncomfortable. The good news is, it can often be improved with just a few simple dietary choices. Foods that provide fiber, fluid, and gentle digestive support can make bowel movements easier and more regular. Below are five practical options that many people find helpful.
1) Prunes
Prunes are well known for supporting regularity with bowel movements because they contain both fiber and naturally occurring sorbitol. This combination doesn't just soften stool, but it also encourages movement through the digestive tract. Just a small serving can do wonders!
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2) Kiwi
Providing a great blend of fiber and a mix of compounds that may support comfortable digestion, kiwi can be a magical fruit for constipation. Many people enjoy the taste, and it can fit easily into breakfast or a snack. Eating one or two a day is a simple approach that pairs nicely with good hydration.
3) Oats
Oats contain soluble fiber, a crucial component that adds softness and structure to stool. They’re also easy to prepare and generally gentle on the stomach. To keep things healthy, choose minimally sweetened oats to help you increase fiber without overdoing added sugars.
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4) Chia Seeds
Currently a popular breakfast trend, chia seeds absorb water and form a satisfying gel-like texture that isn't just enjoyable to eat, but can help stool stay softer and easier to pass. They also add a meaningful amount of fiber in a small portion. It’s best to mix them into a liquid-rich food like yogurt or overnight oats and drink water alongside.
5) Beans and Lentils
Despite their reputation for making you gassy, beans and lentils are rich in fiber, including types that support healthy gut bacteria. They can noticeably improve regularity when eaten consistently. To stay comfortable, increase portions slowly, and prepare them well to reduce gas in sensitive stomachs.
