I remember when I went to Canada for the first time, how I had to suffer from constipation for months. While the drastic climate change i.e. from sheer hot and humid to freezing cold was one of the major reasons for unstable bowel; the diet was another pertaining factor. As we all know a healthy body demands a disciplined diet, I offer you 7 important foods for a great bowel movement.
Before we get to the right kinds of food, let’s first understand this very health condition.
What happens with a bowel movement?
Most of the people have a wrong notion that they have normal bowel movements only because they pass motions every day. Even though one person moves his bowel on daily basis, that doesn’t mean he has a clear intestine with proper digestion. Every individual has unique digestive system and so the frequency of bowel movements may differ from one person to another.
While one person may have to visit the loo once in a day, another person may have a bowel movement anywhere from one to three times a day, and a third person with three times a week. These people are still considered normal.
Digestion which starts in our mouth is followed up in stomach and ends in bowels – the lower part of our digestive tract. By the time the food consumed reaches this lower part, salt and water have been already absorbed by then. The left over digested food solidifies and remain as bowel movements.
What causes constipation?
- Lack of dietary fiber
- Low magnesium levels
- Consuming antibiotics, antidepressants, narcotics
7 important foods for great bowel movements –
1. Leafy greens – Spinach, Swiss Chard and Kale
Loaded with phytonutrients, one cup of these leafy greens per day enables us with a good amount of dietary fiber and magnesium. Besides, they’re full of water when eaten fresh.
[Also Read: Benefits Of Flaxseed Tea]
Avocados are incredible fruits that not only help in balancing unsteady blood sugar levels, but they offer enriched muscle-soothing magnesium too.
3. Cultured vegetables
Cultured vegetables are enriched in fiber and are an excellent source of probiotics and digestive enzymes. They enable the digestive tract with healthy bacteria. Even though fermented veggies are useful, unfortunately they are soaked in vinegar these days and should be avoided especially when you’re having unhealthy bowel movements.
Unlike those available in the market, homemade and organic yogurts prove to be helpful in great bowel movements. They offer a good amount of probiotics that help with regularity. You can add a few berries, some cinnamon and a little bit of honey for flavor.
Prunes are among the most recommended foods for people struggling with constipation. A handful of prunes (3 to 4) before breakfast, and again an hour before going to bed help in having great bowel movements. Prunes are a good source of fiber, and the skin of the fruit has a mild laxative property that further helps with elimination.
Radish is a great vegetable, which has the ability to detoxify the liver and pushes excess bile out. It also promotes peristalsis, a condition known for relaxation and contraction of the intestines that helps in greater bowel movement.
Freshly ground flaxseeds relieve constipation and also help a lot with heart and blood vessels. Besides, flax seeds are also a great source of omega 3 fatty acids. You can add ground flax seeds in your dough for dinner.
So those were the top 7 important foods for great bowel movements. Besides, you shouldn’t forget to drink at least 8 glasses of water daily to avoid gas and bloating. Hope this helps!