No one likes feeling constipated!
A healthy bowel movement is very important; no one wants to feel constipated! Although there are tons of foods you can eat to help get rid of your constipation, prevention is better than cure. Being able to go to the toilet properly is important in this. You don’t necessarily have to do a daily number two, but if you only ‘bake a brownie’ three times a week you technically already have constipation.
Luckily, there are some foods you can eat to help along the process.
How can you make sure you poop better and more often? Drinking a lot of water and exercising regularly already helps your bowel along. It’s also important to pay attention to what you eat. What’s the best thing to eat to help you do a number two? Fibers, fibers and more fibers. Fibers are important for a proper digestion and they’ll make you feel full, which means you’ll snack less. You should eat about 30 to 40 grams of fibers per day. They can mainly be found in vegetables, fruit, legumes, nuts and whole grain products.
It can be difficult sometimes to keep having to figure out how many fibers a product contains. Luckily, lots of supermarkets help you along a bit by mentioning on the packaging whether a product is rich in fibers. To make it a little easier for you, we’ve created a list with foods that contain a lot of fibers per 100 grams:
- whole grain bread: 6.6 to 7.6 grams
- dark rye bread: 8.1 grams
- muesli: 8 grams
- wheat bran: 44 grams
- oatmeal: 7 grams
- whole grain pasta: 4.2 grams
- cooked white/brown beans: 11 grams
- cooked lentils: 5.2 grams
- dried figs: 9.8 grams
- dates: 7.5 grams
- mixed nuts: 6 grams
- linseed: 35 grams
- peanut butter: 5.3 grams
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