There’s no shame in not being regular – some foods can expedite a journey to the bathroom while others prevent things from moving along. Sitting all day doesn’t help the matter, so we need to infuse our diet with a little more dietary fiber. Fiber keeps things moving regularly in the digestive tract and also lower chances of getting diabetes or heart disease. Below we will explore some tasty foods that will relieve constipation naturally.
Lucky for us, there are plenty of high fiber veggies, fruits, grains, and more to help you meet that daily requirement while cooking up deliciously creative recipes. We’ll suggest the food to make your bowels happy, and the ultimate recipe for integrating them into to relieve constipation naturally.
Tasty Foods to Relieve Constipation Naturally
1. Oatmeal: A cup of oatmeal provides four grams of fiber, both soluble and insoluble. They’re also known to reduce cholesterol.
2. Pasta: What’s better than a steaming hot bowl of pasta with some good red sauce? For even more health benefits, switch to whole grain pasta, which has more fiber and minerals.
3. Barley: A hearty grain that’s great for your colon and intestinal health, this high-fiber ingredient is proven to better your bowel functions, and even help you lose weight.
4. Black beans – Perfect in plenty of Mexican recipes, black beans aren’t just loaded with fiber – they’re also high in protein, folate, and potassium. That’s some plant-based goodness we can get behind.
5. Chickpeas – Otherwise known as garbanzo beans, this is the base in hummus that plenty of us are addicted to. Just 100 grams carries a whopping 17 grams.
6. Nut butter – These guys come in all flavors, including peanut, cashew, and almond. If you prefer having a handful of nuts in your yogurt, cereal, or another dish, this is equally beneficial.
7. Chia Seeds – You can do anything with this superfood – sprinkle them on food, turn them into pudding, and bake them into desserts. Fun fact: chia seeds weight up to 10-12 times their weight when wet.
8. Spinach – Spinach is best for you when raw, and is filled with a significant amount of fiber. You can also cook it into something cheesy if you hate the taste.
9. Artichoke – Roasted artichoke hearts are so nom-worthy. They also have the right amount of fiber, antioxidants, and minerals. Sometimes you can even find pasta that is partially made out of artichoke.
10. Cauliflower – The fiber in cauliflower helps you reduce inflammation in the gut and can be used in various International cuisines.
11. Broccoli – Some people have an attitude about broccoli, but we love that satisfying crunch. It’s also low in calories, so you can munch away while staying within dietary goals.
12. Blueberries – Outside of their ability to keep you regular, we love blueberries for heir high vitamin C content. Vitamin C is known to develop tissues and speeds up the healing of wounds.
13. Figs – Dried figs make us drool, and just five of them provide five grams of dietary fiber.
14. Pears – A medium-sized pear contains approximately 24% of daily fiber intake. Just make sure you don’t peel it since most of those benefits are in the skin.
15. Apples – Apples are sky-high when it comes to soluble fiber, which is called pectin in the juicy fruit. They’re also an excellent way to stay full throughout the deal without snacking on unhealthy junk food.
16. Raspberries – With just two cups of this tantalizing fruit, you can get your daily fiber intake. This is Mother Nature’s dessert, which you can consume in everything from smoothies to muffins.