I hear more and more people complaining of constipation lately and I thought it may be beneficial to share some natural ways to help keep you regular. Regular bowel movements are important because they help your body eliminate the toxins that build up in your colon. Diets today are full of processed foods, sugar, meat, and heavy carbs, all of which can make you feel bloated and tend to slow normal bowel functions. I know some like to chug coffee or take laxatives thinking this is the best way to get a bowel movement, but these methods are actually pretty unhealthy.
The best way to prevent constipation and ensure constant toxin elimination is to add more fiber to your diet. Most adults only consume about 10 grams of fiber per day, which is less than half of the daily amount recommended by The Academy of Nutrition and Dietetics (they recommend that women get 25 to 35 grams of fiber in their daily diet, and men 38 grams). The great thing about adding fiber to your diet is that it is low in calories and will keep you feeling full for much longer throughout the day.
Here are some delicious foods that are high in fiber:
Food, Portion, Amount of Fiber
- Peas, split, cooked, 1 cup, 16 g
- Lentils, cooked, 1 cup, 16 g
- Black beans, cooked, 1 cup, 15 g
- Peas, green, frozen, 1 cup, 14 g
- Lima beans, cooked, 1 cup, 14 g
- Chickpeas, cooked, 1 cup, 12 g
- Acorn squash, cooked, 1 cup, 9 g
- Avocado, raw, 1 cup, 10 g
- Artichokes, raw, 1 large, 10 g
- Asparagus, cooked, 1 cup, 6 g
- Beets, cooked, 1 cup, 4 g
- Broccoli, cooked, 1 cup, 3 g
- Brussels Sprouts, cooked, 1 cup, 4 g
- Raspberries, raw, 1 cup, 8 g
- Blackberries, raw, 1 cup, 8 g
- Pear, raw, 1 medium 6 g
- Blueberries, raw, 1 cup, 4 g
- Apples, raw, 1 medium, 4 g
- Strawberries, raw, 1 cup, 3 g
- Oats (old fashioned), dry, 1 cup, 8 g
- Bulgur, cooked, 1 cup, 8 g
- Psyllium Husk, 1 tablespoon, 7 g
- Acacia Fiber, 1 tablespoon, 6 g
- Chia Seeds, 1 tablespoon, 5 g
- Quinoa, cooked, 1 cup, 5 g
- Flaxseed, 2 tablespoon, 3 g
Soluble vs. Insoluble Fiber
Not all fiber is created equal. Fiber can be broken down into two categories: soluble and insoluble. Both are important for maintaining healthy digestion.
Soluble fiber attracts water and turns to gel during digestion. According to health ambition this allows it to slow movement of food through digestion, as well as slow absorption of nutrients into the blood stream – particularly useful for curbing the rate sugar gets into our blood.
Foods that contain soluble fiber include:
- Brussel Sprouts
Insoluble fiber adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
Foods that contain insoluble fiber include:
- Kidney beans
- Sweet potatoes
- Brussels sprouts
Benefits of a High Fiber Diet
- promotes weight loss
- stabilizes blood sugar levels
- relieves constipation
- reduces bloat
- reduces the risk of diabetes
- reduces the risk factor for colon cancer
- promotes energy
- clears skin
If you still experience constipation even after adding more fiber to your diet, give the Healthy with Nedi Constipation Elixir a try!
Nedi’s Gluten-Free Constipation Elixir, 16g fiber, 2 net carbs
- 2 tbsp group flaxseeds
- 1 tbsp psyllium husk
- 1 tbsp acacia fiber
- 1 cup water
Mix together the ingredients and drink right away before bedtime. It is very important to drink it as soon as it is mixed because it thickens up very fast. You will be amazed by the results in the morning!