Foods that Move Your Bowels
Having one to two easy passing stools each day is considered normal. Constipation has shoved normal into the backseat for many people. Constipation is a complaint most patients have about their digestive systems, this is most likely due to a lack of fiber consumption in their diets. If you are not having a bowl movement each day you should increase your fiber, gradually bring up your fiber to twenty to thirty-five grams each day.
Adding beans to any meal will help add fiber to a diet. You can find ten point four grams of fiber in a three quarter cup serving of pinto beans, that is about half the amount of fiber you should have in a day. At eight grams per serving, kidney beans are a close second place. Bean tacos and black bean burgers are excellent sources of fiber you can add to meals.
Cereal has outer layers which are hard called bran. Whole grains have the layer of bran while refined grains do not. The ones with bran provide the most fiber. Bran comes in the forms of rice, wheat, corn, and oat. Some have a high amount of insoluble fiber, those are corn, rice, and wheat. Bowels move better with these types of brans. In a half cup serving of many bran cereals you can get ten to fourteen grams of fiber.
Raw bran is good on hot cereals and added to smoothies, it also can be used in muffins and pancakes. Twenty-two grams of fiber can be found in corn bran and there are twelve grams in one ounce of wheat in its raw form.
Another grain to aid in bowel function are grains which have the whole grain kernel. These are bran, endosperm, and germ, and they all help with constipation. Change your side of white rice to a side of quinoa, a cup of this whole grain has five grams. Six grams can be found in amaranth and oatmeal in a half cup serving has eight. Whole wheat pastas, brown rice, and popcorn can be included in your diet to up your fiber consumption.
For a high fiber per calorie ratio look no further than berries. The berries’ seeds contain the fiber. The fiber which is the highest can be found in elderberries which boasts ten grams in a cup, with eight grams, blackberries and raspberries come in second.
Add berries to yogurt and cereal for an added boost of fiber and flavor, or add them to pancakes and mix them into smoothies.
Not just full of vitamins and minerals, vegetables have a lot of fiber as well. Five grams is found in broccoli. You can find six grams of fiber in a cup of Brussel sprouts. There are five grams in each cup of cooked turnip, mustard, and collard greens. Spinach, Swiss chard, and beet greens are also good sources for fiber. Raw or cooked, most meals should have green vegetables included in them for optimal digestive health.