Is your tummy congested from all the indulgent eating lately? Well, prune juice doesn’t have to be your only remedy to relieve constipation. According to the Health Promotion Board, the recommended daily fibre intake is 20g for women and 26g for men. Other than eating your fruits and veggies, choose whole grains over refined grains like white rice and pasta, to up your fibre intake. Here are some fibre-rich foods to help you beat the bloat.

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What To Eat When You're Constipated And Need More Fibre

Berries

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Berries are low in calories and high in fibre, which makes going to the loo a smoother process.

Popcorn

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Popcorn is a whole grain, which is a great fibre-rich snack to add to your diet. However, avoid getting buttered popcorn and instead, go for natural flavours.

Seeds

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Sprinkle seeds like chia or flax into your meals for fibre and an added crunch. These seeds contain insoluble fibre to absorb water and add bulk to your stools for easy bowel movements.

Oats

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Oats contain both soluble and insoluble fibre. Go for uncooked oats that have the most nutrition value.

Kiwi

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Kiwis contain less of the natural sugar fructose compared to other fruits but it’s still super tasty. One serving of kiwi contains 3.4g of fibre and is a rich source of vitamin C to boost your immunity.

Spinach

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Spinach is rich in magnesium, a natural laxative. Magnesium relaxes the intestinal muscles, making it easier for your stools to move.

Beans

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Beans are a starchy source of fibre that adds bulk to your stools, helping them move down your gut with ease. Beans are also known to cause flatulence so increase your intake slowly.

Text: Jillian See/SHAPE