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Foods to Get Your Bowels Moving

The Mount Sinai Hospital says that a healthy person should have 1-2 effortless bowel movements each and every day. Unfortunately, in America constipation has become a common gastrointestinal condition, most likely brought on by a lack of fiber in the typical American diet.

A good goal to keep the bowels moving is to get 20g – 25g of high-quality fiber each day. One should ease into that recommendation though, as increasing fiber too quickly can cause severe discomfort and diarrhea.

Foods to Get Your Bowels MovingBeen Eating Beans?

Beans are one of the easiest and most effective foods for increasing daily fiber intake. A single ¾ c. serving of some beans contains 10g of fiber, half of the above recommendation!

Kidney beans, black beans, and pinto beans all pack loads of fiber. They taste great, are inexpensive, and can be added to a wide variety of dishes; they don’t have to be just on the side. Black bean burger patties are a delicious substitute to beef burgers, which contain zero fiber. Pureed beans make a great appetizer dip. A nice three bean soup is packed full of both fiber and protein.

Bran For The Bowels

Bran is the outer layer on the kernel of grain. Refined grains lose the bran in processing, and with it the fiber.

Whole grains retain the bran and the bran’s healthy dose of fiber. Corn, rice, oat, and wheat all contain their own bran layer which is preserved in their unprocessed, whole grain form. Wheat, rice, and corn contain high levels of insoluble fiber, which is the kind that is particularly good at keeping the bowels moving.

Some high–fiber cereals contain loads of bran and can contain 10g- 14g of fiber in each ½ cup serving size. Raw bran is another alternative that can be added to foods to add additional fiber. A single ounce of raw corn bran has 22g of fiber and an ounce of raw wheat bran has 12g of fiber.

Whole Grain GoodnessFoods to Get Your Bowels Moving

Whole grains contain even more fibrous bulk to the diet. Foods like quinoa contain the entire kernel: the bran, the germ, and the endosperm, and contain a healthy 5g of fiber per cup serving. Amaranth packs a hefty 6g per cup and bulgur delivers an impressive 8g of fiber.  Foods like whole grain pasta, brown rice, and popcorn can also be eaten to help reach daily fiber recommendations.

Berries for Better Bowels

“Today’s Dietician” reports that berries contain best ratio of fiber-to-calorie than any other food in the world, thanks to their seeds being comprised of mostly fiber. The underrated Elderberry contains a massive 10g of fiber per cup, with blackberries and raspberries coming right behind at 8g per cup.

Berries are a great fiber choice as they are delicious and can be eaten as a snack or added to a wide variety of other foods.

Green Greatness

Green veggies are loaded with fiber, but they are also packed with vitamins and minerals.

A cup of Brussels sprouts contain 6g of good fiber while a cup of broccoli has 5g per serving. Green leafy vegetables like collard greens, turnip greens, and mustard greens also have 5g per serving. Since vegetables contain so many healthy components, they should be eaten with every meal.

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*The views and opinions expressed in this page are strictly those of the Editor. Results may vary from person to person and cannot be guaranteed.

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