Constipated? 5 Cheap Foods to Relieve Constipation (UK & EU)
Summary of Foods for Bowel Health from the Text:
This text focuses on five foods that can definitely help improve bowel function, emphasizing the importance of fiber, fluid, and movement. Here’s a breakdown:
1. Kiwi:
* How it helps: Contains both soluble and insoluble fiber plus actinidin, an enzyme that aids digestion.Officially recognized in the UK and EU for supporting normal bowel function.
* Portion: 2 medium kiwifruit
* Fiber: 4-5g
* Tip: Eat with seeds, and consider scrubbing and eating the skin for extra fiber.
2. Oats and Bran:
* How it helps: Beta-glucan and roughage hold water in the stool, softening it.
* Portion: 40g oats or 30g bran flakes
* Fiber: 4-6g
* Tip: Start with small portions to avoid wind, and combine with fruits like pear or berries.
3. Lentils and Other pulses:
* How it helps: Rich in prebiotic fibers that feed beneficial gut bacteria.
* Portion: 150g cooked
* Fiber: 7-8g
* Tip: Rinse tinned beans to reduce salt, and pair with vegetables.
4. Prunes:
* How it helps: Fiber, sorbitol, and polyphenols draw water into the bowel and promote movement.
* Portion: 5-6 prunes
* Fiber: 3-4g
* Tip: Prune juice is an alternative, but whole prunes offer more fiber. Be mindful of FODMAP sensitivity.
5. Ground Flaxseed (Linseed):
* How it helps: Mucilage forms a gel that helps stools pass comfortably.
* Portion: 1-2 tbsp
* Fiber: 3-6g
* Tip: Always follow with water to prevent choking and aid gel formation.
Key Takeaways & General Advice:
* Fiber + Fluid + Movement: This is the core principle for improving bowel health.
* Hydration: Aim for 6-8 glasses of water daily.
* movement: A 20-minute walk after meals can stimulate the bowel. Using a footstool while on the toilet can also help.
* Gradual Increase: Increase fiber intake gradually to avoid discomfort.