If you're looking for foods that keep you regular, you're probably feeling pretty icky right now.
In an ideal world our digestive system would be working at top efficiency all the time, but that’s not always the case. With our busy schedules and sometimes less than perfect diets, our regular bathroom schedule can get a bit topsy turvey. But not to worry. There are plenty of foods out there that will help move things along quickly. And we’re not just talking prunes. Read on to find out ten different foods that keep you regular. And don’t forget to drink a ton of water!
Table of contents:
- black beans
- citrus fruits
If you start your day with a bowl of oatmeal you’ll not only provide yourself plenty of energy. It's one of the best foods to keep you regular and will also give your digestive system a jumpstart anytime you eat it. Whole grain oats are a good source of soluble fiber, which is the kind that attracts water and helps to move things along. (It also helps to make you feel full.) Top off the oatmeal with some fresh fruit for an even bigger fiber boost.
You might not think of nuts as being fiber powerhouses, but a serving of almonds has 3.5 grams of fiber. Experts suggest that women should aim to get around 25 grams each day, so you might as well make your snacks count towards the cause. Almonds are also a great source of healthy fats which curb your cravings and make sure that you don’t go snacking on anything you’re trying to avoid. Keeping your blood sugar steady with regular snacks is the best way to keep those cravings in check.
You probably already knew that vegetables are a good source of fiber. But if you’re not eating enough, now might be the time! A one cup serving of broccoli has a whopping 5.1 grams of insoluble fiber to help out your digestive system in a major way. Insoluble fiber differs from the soluble fiber that attracts water. Insoluble fiber can’t be completely digested by the body so it helps to move things along more quickly through the body.
Are you surprised that popcorn is on the list? The favored movie snack is actually pretty healthy when you take away all that butter. Air popped popcorn is a great natural source of fiber with one gram per cup. Each cup of popcorn only has around 30 calories, which means you can snack away to your heart’s content and bulk up on the fiber as you do.
Generally speaking, dairy is not a fiber rich food. But yogurt makes the list thanks to its high content of probiotics. You can also take probiotics to help keep you regular, but getting nutrients through food is a good first step. Probiotics are a healthy form of bacteria that can totally transform the gut in a great way. You can also get some probiotics from foods like sauerkraut, kefir, and even miso soup. Anything that's fermented, really.
6 Black Beans
It’s no secret that beans have an effect on the digestive system. That’s because they generously offer up 15 grams of soluble fiber per cup. Talk about a fiber boost! That’s over half the amount of fiber that you need in a day. Try sprinkling black beans into your salads or using them as a sandwich spread if diving into a bowl of them isn’t on the agenda.
Flaxseeds are a great source of fiber and one thing that’s really easy to incorporate into the diet. Remember that oatmeal suggestion? Toss some into a bowl to amp up the morning fiber boost even more. Each tablespoon of flaxseed has 2.8 grams of soluble fiber, and they’re also high in heart healthy omega-3 fatty acids. You can easily mix some ground flaxseeds into your smoothies and baked goods, or even toss them on a salad.
Ripe bananas contain about three grams of soluble fiber that can help provide the boost that you need. Interestingly, bananas can also help slow down the digestive system when things are moving too quickly down there. Consider them a multi functional food for the digestive system. Bananas might also be able to calm an upset stomach by offering a coating that protects from all that stomach acid.
9 Citrus Fruits
Calling all oranges! Citrus fruits like oranges and grapefruits can be a huge help to the digestive system. Each orange has about four grams of fiber for less than 100 calories, which can help to increase the flow of gastric juices that aid in digestion. They also contain a flavonol called naringenin, which some believe to be a natural type of laxative. As an added bonus, citrus fruits are an easy way to get your daily fill of vitamin C.
Avocados are a great source of magnesium, which is known for helping to soften the bowels as well as slightly relax the muscles. It does this by drawing water into the intestines, which then creates a smoother pathway for everything to move along. The healthy fat content of avocados is a great addition your diet for keeping your blood sugar levels steady as well. Plus, avocados are totally delicious.
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