While most people shy away from bathroom talk and find it to be awkward or uncomfortable, let’s face it, poop is natural! And the only thing more uncomfortable than talking about poop is actually feeling bloated or constipation. So today we’re going to face the music and break down some of my favorite foods that help you stay regular.
OATMEAL
Looks like there’s a good reason to start your morning with oatmeal after all! Plain, unsweetened oats have about four grams of fibre per half-cup. Plus, oats contain both soluble and insoluble types of fibre, which help to keep you regular.
BERRIES
We mean raspberries, blackberries, blueberries, etc. These guys provide a sweet way to meet your fibre needs. A half cup of raspberries or blackberries contains four grams of fibre—not to mention they both have awesome antioxidant powers.
GREEN TEA
Aside from its great antioxidant benefits, the natural caffeine content of green tea may produce a mild laxative effect. Plus it’s a great way to ensure hydration, which is key to bowel regularity.
BEANS
Beans are good for your heart—you know how the rest goes. In addition to promoting heart health, beans are also good for, well, your bowels! A half cup of black beans contains about 15 grams of fibre which reduces constipation! While not all beans have that much fibre, they generally tend to be very good sources of fibre, plus they contain some protein, which helps to keep you feeling full and satiated!
FLAX SEEDS
Just one tablespoon of flaxseed packs in about three grams of fibre! Take the opportunity to sprinkle flaxseeds in your oatmeal or add them to your smoothie for an extra fiber boost and reduce your constipation.
PEARS
You guessed it, pears are a good source of fibre! Leave the skin on these guys, so you get a balance of both soluble and insoluble fibre. Remember, soluble fibre is mostly found in the mushy insides of fruit, while insoluble fibre is primarily in the outer skin.
NUTS
Almonds, pistachios, walnuts—nuts tend to be a good source of fibre and make for a great snack when paired with fruit or sprinkled on top of your morning oats.
GREENS
Last but not least, I’m giving you yet another reason to eat your greens! Not only are they high in antioxidants and low in calories, they also provide lots of fibre. Greens tend to have a high water content, which, believe it or not, can actually help keep you hydrated in the hot summer months. So whether you opt for a salad or a green smoothie (not juice, as juice extracts the fibre), make your greens a priority!
WATER
This seems like the most obvious player in the (constipation) game, but it’s often overlooked. The importance of hydration cannot be stressed enough, especially when it comes to bowel movements. Water is normally withdrawn from the colon, which can make stools difficult to pass. Drinking enough water ensures that things will move along easily and without strain.
The basis of any good diet, whether you’re eating for the health of your skin or now, is whole, real foods and clean water. Regularly adding these foods to your diet will have a big impact on your skin and hormones over time!
