Digestive health requires frequent bowel movements. Twelve healthy meals can reduce constipation and encourage healthy bowel movements:
1. Prunes
Prunes can help with constipation because they have a lot of fiber and sorbitol, which is a natural laxative.
2. Apples
Apples have water and soluble fiber, which help keep your bowels regular and absorption better.
3. Chia Seeds
There is a lot of fiber in chia seeds, and they can soak up water to make a gel-like substance that helps with bowel movements.
4. Leafy Greens
Lots of fiber, magnesium, and water can be found in leafy greens like spinach, kale, and Swiss chard. This helps keep your digestive system healthy and normal.
5. Whole Grains
Whole grains, like oats, quinoa, and brown rice, have fiber and nutrients that help keep your bowel movements regular.
6. Prune Juice
Because it has fiber and sorbitol, prune juice is a natural laxative that helps keep your bowels normal.
7. Berries
Berries like blueberries, raspberries, and strawberries are full of fiber and vitamins, which help your body digest food and keep you from getting constipated.
8. Beans and Legumes
Beans, lentils, and chickpeas all have a lot of fiber, which can make your stools and bowel movements feel better.
9. Flaxseeds
Flaxseeds have a lot of fiber and omega-3 fatty acids, which are good for your gut health and help keep your belly flat.
10. Avocado
Avocado has a lot of fiber and healthy fats, which help your stomach and bowel movements go smoothly.
11. Greek Yogurt
Greek yogurt has probiotics in it that are good for your gut health and can help keep your bowel movements regular.
12. Kiwi
Kiwi has a lot of fiber, vitamin C, and enzymes that help your body digest food and keep your bowel movements normal.