Are you feeling bloated? If you have infrequent bowel movements that means that you have constipation.
Symptoms of constipation are bloating, abdominal pain and the feeling that you cannot use the bathroom as much as you need to.
And if you sweat and grunt more than you poop when you are in the toilet, than you must do something.
That means that you do not consume as much fiber as you need. The fiber can help you to have smooth bowel movements.
In addition, it will make your stool heavier, and with that, it shall be easier to defecate.
To poop properly most people need from 25 to 35 grams of fiber on a daily basis.
10 Foods Rich in Fiber for Better Bowel Movements
1. Aloe Vera Juice
Believe it or not, but Aloe Vera can be very useful for your bowels. You can find Aloe Vera juice in packaged bottles in health stores.
The Aloe Vera juice can act as a laxative, which means that it will help you a lot, in terms of your pooping habit.
2. Kiwi Fruit
Many fruits contain a lot of fructose sugar i.e. fruit sugar which can lead to flatulence. However, kiwi fruit is not on that list.
The kiwi sugar is rich in fiber and vitamin C, and it is low in sugar.
A cup of kiwi contains around 5 grams of fiber.
Replace the store-bought orange juice, with fresh orange. Orange of large size contains around 4 grams of fiber.
In addition, it is low in calories which is great if you are trying to maintain your weight.
The orange contains flavanol i.e. naringenin that acts as a laxative and helps relieve your constipation.
The raspberries are rich in fiber and low in sugar. Only a cup of raspberries can provide you with around 8 grams of fiber.
In addition, with consumption of raspberries, you can maintain your levels of cholesterol and blood sugar.
According to studies people that consume rice regularly are actually less prone to experience constipation.
However, you should choose the brown rice. The white rice contains 1 gram of fiber, while on the other hand, the brown rice contains around 4 grams of fiber, which is much better.
People that eat rice are probably better poopers simply because they tend to follow a healthier diet, and with that a healthier lifestyle.
Popcorn lovers will love this. This snack is good for you and your bowel movements.
The popcorn is rich in fiber and low in calories. One large bowl of popcorn contains only 100 calories. Which for snacks is little and the best option.
You should know that 3 cups of popcorn have around 3 grams of fiber.
However, you need to eat plain popcorn without added flavors.
For the best results, you can make the popcorn. So feel free to eat popcorn the next time you watch TV, because you now know that they will help you.
An apple a day keeps the doctor away. This old saying is not around for so many years for nothing.
Apples can help you if you have constipation. They contain around 4.4. grams of fiber.
And if you are not an apple lover, you can add few spoon of peanut butter and add a little flavor.
This can also be a great snack.
The edamame are green, crispy soybeans that are healthy and tasty.
One cup of stir-fried edamame contains around 8 grams of fiber.
Furthermore, they are rich in calcium, sodium, iron, vitamin A, and vitamin C.
9. Flax Seeds
The flax seeds are rich in lignans, fiber, and Omega-3 fatty acids.
The best way to consume the flax seeds is to soak or grind them.
You should know that 1 tbsp. of flax seeds has around 2 grams of fiber.
You can put flax seeds in almost every meal, in your salad, on top of your fruit and even in the morning in your cereals.
The oats are also rich in fiber. A half cup of dry oats contains around 2 grams of insoluble and soluble fiber.
The soluble fiber softens your stool, while on the other hand, the insoluble fiber makes the stool heavier.
But, when combined they can adjust the stool’s consistency.