Kiwi and Fiber-Rich Foods to Relieve Digestive Issues
Constipation is an uncomfortable condition that affects people of all ages. Although over-the-counter medications are available, many of our patients prefer natural solutions to promote healthy bowel movements and alleviate symptoms. In this article we will look at natural solutions such as Kiwi fruit as well as fiber-rich food and vegetables as effective natural treatments in alleviating constipation. In general, strive to include between 25 to 38 grams of fiber in your daily diet depending on age and gender to ensure optimal digestive health.
Kiwi:
Kiwi, known for its delicious taste, is an energizing fruit packed with fiber that can aid in relieving constipation. One medium-sized kiwi provides approximately 2.5 grams of both soluble and insoluble dietary fiber that adds bulk and softens stool for easier digestive passage through your system. Plus, Kiwi contains actinidin, an enzyme which assists protein digestion while supporting overall gut health. Including one or two kiwis daily in your diet could significantly contribute towards alleviating constipation symptoms.
Leafy Greens:
Green vegetables provide essential vitamins and nutrients while also being high in dietary fiber, like spinach, kale, Swiss chard, collard greens and romaine lettuce. By including leafy greens as part of your meals, you can help relieve constipation while improving digestion. Aim to add these nutritious plants to at least 1 meal per day!
Whole Grains:
Whole grains are an essential source of fiber for maintaining good digestive health. Oats, brown rice, quinoa, whole wheat and barley all provide ample amounts of insoluble fiber that adds bulk and encourages regular bowel movements.
Legumes:
Beans, lentils, chickpeas and split peas are powerful sources of dietary fiber that provide numerous health benefits. By including legume-derived fiber in your daily diet, you should expect improved bowel movements and an improved gut environment.
Berries:
Berry fruits such as raspberries, blackberries, strawberries and blueberries are not only delicious treats, but are also an excellent source of dietary fiber. These tasty treats contain both insoluble and soluble forms of fiber to promote digestive health and prevent constipation. Including various varieties of berries into your daily fiber intake to total a target goal of 25 to 38 grams per day.
Cruciferous Vegetables:
Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage are excellent sources of essential fiber and other nutrients, including insoluble fiber that helps facilitate regular bowel movements and healthy digestion. Try to include these nutritious staples as part of your daily fiber goal!
Constipation can be effectively treated through natural remedies that promote healthy digestion. A diet full of fiber-rich foods like kiwi, whole grains, leafy greens, legumes, berries and cruciferous vegetables is often enough to relieve constipation symptoms and promote regular bowel movements. Aim to consume 25 to 38 grams daily for the best results. Try these natural approaches today!
