No one likes traffic jams, especially when it comes to your colon…
Nobody likes to talk about it but when things are backed up, everything from your mood to your energy levels can suffer. Before you pick up a “quick fix” fiber supplement, which i do recomend for anyone… Focus on food first. Here, are some of my food picks for more bussiness time.
Raspberries are fiber rock stars, with 8 g per cup—that’s double strawberries! “Fiber increases the bulk of your stool to help food move smoothly through the digestive system, plus it feeds good bacteria in the gut for optimal digestion,” says Erica Sonnenburg, PhD, senior research scientist in the Department of Microbiology and Immunology at the Stanford University School of Medicine. Top your morning with oatmeal and raspberries or pop ’em plain as a snack.
The citrus powerhouse is a triple threat: Oranges pack in stool-softening vitamin C, fiber to increase bulk in your stool, and naringenin, a flavonoid researchers found could work like a laxative. Add orange segments to your salad or pack as a portable snack.
“Staying hydrated is essential to helping things move,” says Morgan. Without ample H2O, stool can’t soften and move smoothly through the digestive tract. No wonder dehydration is a common cause of constipation. Drink up: Sip straight H2O, add lemon or cucumber slices for extra flavor.
Almonds are loaded with heart-healthy fats, protein, and fiber, but it’s the high magnesium content that has our intestines excited. “Magnesium neutralizes stomach acid and moves stools through the intestines,” says Morgan. And just a small handful (1 oz) contains 25% of your daily dose. Almonds make the perfect portable snack, or you can add almond flour to baked goods and smoothies.
Just 1 cup of black beans has a whopping 15 g of fiber (women need 25 g a day) as well as magnesium and potassium for a smoother running digestive system. Add to salads, salsas, and soups, or sauté with greens.
The age-old constipation cure is not only high in fiber (6 g per ½ cup), but prunes also contain dihydroxyphenyl isatin, a natural compound that stimulates the bowel, as well as sorbitol, a sugar that has a laxative effect. Plus, prunes have double the potassium of bananas. Not consuming enough potassium can cause constipation and fatigue. Chop ’em up and add to salads and oatmeal.
Spinach, Swiss chard, and kale are packed with nutrients that have poop powers, including fiber (1 cup of Swiss chard has 4 g of fiber), magnesium to help the colon contract, and potassium, which helps regulate fluid balance and muscle contraction. Add any of these to salads, layer into sandwiches, or sauté in olive oil with garlic.
No surprise that studies show wheat bran can relieve constipation and improve digestion. The outer layer of the wheat kernel is a fiber force with a whopping 25 g per cup. Sprinkle it over your oatmeal, whip up a batch of bran muffins, or eat a bowl of All-Bran cereal.
Coffee, tea, or decaf:
Your morning cup of joe can get your bowels moving, but it’s not just the caffeinated stuff. One study found that coffee—including decaf—means a bathroom visit for about 30% of people. Experts believe coffee’s acidity is key, notably chlorogenic acid, a compound that gives java its bitter flavor. Warm liquids can give your colon a jumpstart, too, so tea or even warm water with lemon can work as well.
In the end we are all subject to the basic function of our digestive tracks. If the foods we put in them are not “moving”, then how can we expect to absorb the benefits of them ? I find that when i feel slugish or am not recovering from the weekly grind, its often because my guts are not moving the way they should. This is common on low carbohydrate diets which i do during contest preps.
In addition to the above foods, i always recommend adding some non soluble fiber sources. They will solve any issues you may be having with you being blocked up. I like to add a table spoon of Phyllium Husk to my oats in the morning. But when im unable to eat oats, i prefer the capsules.
Do you make this face ? THIS… This used to be my “dump face” until i added some Psyllium Husk to my diet. Have you experienced any isses with “number 2” ?.. Lol, feel free to post about it in the forum.