Whatever the reason, constipation is definitely a struggle.
Below, integrative gastroenterologistMarvin Singh, M.D., and research specialist in oncology nutritionL.J.
Pineapple contains adigestive enzymecalled bromelain.
“This can help break down proteins and aids in digestion,” Amaral tells mindbodygreen.
Consider making thispineapple tepache tonic, which is rich in natural probiotics to support a healthy gut.
Along with staying hydrated, adding fruits and veggies with a lot of water can be helpful for digestion.
There are two types offibersfound in our foods, soluble and insoluble.
Avocado is rich in insoluble fiber, Amaral says, andcontains 13.5 grams of total dietary fiber3.
“Packed with live bacteria, it helps to colonize the gut and promote regularity,” Amaral says.
Dietaryflaxseedis most commonly consumed in three ways: whole flaxseed, ground flaxseed, and flaxseed oil.
Flax contains a healthy amount ofomega-3 fatty acids, which have been shown toreduce inflammation and improve blood pressure.
Whilechia seedsmight not add any flavor to your food, they do influence texture.
When wet, they tend to become jelly-like in consistency, which is why they work well inchia puddings.
Incorporating them can also increase the nutritional value of whatever you’re eating.
Just 2 tablespoons of chia seeds contains more than9 grams of fiber5, which helps promote digestion.
“Ginger can be taken as a supplement but also included in the diet,” Singh says.
“It can help with motility, bloating, constipation, and overall digestion.”
Kimchiis a popular Korean dish made of fermented cabbage and other vegetables.
Functional medicine doctorElizabeth Boham, M.D., M.S., R.D., always travels with organic prunes to prevent constipation.
“Theyre very high in fiber,” she tells mindbodygreen.
“Many people need only three to four prunes to have regular bowel movements.”
Beans help relieve constipation because of their high fiber content.
Three cups of air-popped popcorncontains about 3.6 grams of fiber.
OK, so water’s not a food, but dehydration often leads to constipation.
