Constipation is not fun to talk about, but it’s even less fun to have. Taboo as it may seem, it is extremely common in the United States with over 42 million people affected. Although bowel movements differ from person to person, fewer than three movements a week may indicate that there is a problem. There are many medical reason for constipation but for the most part it is caused by what we’re eating, or rather what we are not eating. Check out these foods and recipes and to get things moving in your system.
Prunes
Prunes, or for a yummier sounding word, dried plums, are extremely rich in fiber. The nutrients within them increases the bulk of your stool within the body. One prune has about 1 gram of fiber in it. That’s a concentrated amount that almost has the same effect as laxatives.
Try this easy to make prune recipe. It only calls for three ingredients: prunes, blue cheese, and pancetta. You’re sure to love this sweet-salty combination.
Oatmeal
Oatmeal is chalk full of both insoluble and soluble fiber. Insoluble fibers help stool become bulkier so it can pass through your stomach and intestines more quickly. Soluble fiber forms a gel like material within the stomach. Together they both bulk up and soften stool making it easier to pass through your body.
Try this delicious Banana-Nut Oatmeal recipe. It has a hearty dose of cinnamon for robust flavor and natural sweetness from the bananas.
Spinach
One cup of cooked spinach has a whopping 4 grams of fiber. It also has a large amount of magnesium which helps for the colon to contract, and draws in water to help flush things out of your system. Magnesium rich foods, such as spinach should be incorporated into your diet . This recipe for Quick and Easy Sauteed Spinach is simple and light. With a 10 minute cook time and only garlic salt, parmesan cheese, and olive oil as complements it may become a new favorite.
Beans
Beans have a resistant starch that improves the transition time between when foods enter you body and make there way to your colon. They are a mild laxative and help to balance out any bacteria that may be in your GI tract. Eating more beans can cause gas and bloating, so incorporate this into your diet slowly.
If this is your main food methods for easing constipation it may get worse, before it gets better. To begin, try eating cold beans in a salad, This recipe for Black Bean-Quinoa Salad with Basil-Lemon Dressing has a healthy helping of beans and more delicious ingredients.
Neighbors Emergency Center supports your start to a healthier lifestyle. NEC has just opened two new centers in Harlingen, Texas and Amarillo, Texas. Check our Facebook page to learn more about our new emergency centers. With our 24 hour emergency rooms throughout the Houston metro area, we can treat you quickly and effectively so you can get back to doing what you love.