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Beauty & Health

Having Bowel Movement Problems? Here Are The Fibre-Rich Foods To Eat For Better Digestive Health

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Diet & Nutrition

Having Bowel Movement Problems? Here Are The Fibre-Rich Foods To Eat For Better Digestive Health

Having Bowel Movement Problems? Here Are The Fibre-Rich Foods To Eat For Better Digestive Health

October 12, 2016

What to eat for healthy poop may not be a “polite” topic for the dinner table. But, as we’ve discovered, it should be, especially when you consider your bowel movements are an indicator of your health.

What are the signs of a healthy bowel?
Being regular is not so much about frequency, as having bowel motions that are easy to pass. On the Bristol Stool Chart, you’re looking for a three or four. Usually, the bowel wants to empty 30 minutes after a meal, and for many people this happens after breakfast. Once you get the urge to go, you should also be able to hold on, and then pass a bowel motion within a minute of sitting down.

How to score your poop
The Bristol Stool Chart is an illustrated medical tool that classifies bowel motions into seven types. What your poo looks like (and how it scores) depends on how long it’s been in your intestine. It’s a result of what you eat, how much fluid you get, and how active you are.

Straining to go?
Constipation can occur for a number of reasons, including travel, changes in routine, not not enough fluid, and not enough exercise. And not enough fibre in the diet. One high-fibre way to prime your bowel for regularity is to eat a teaspoon of linseed with a little yoghurt each morning and evening with a couple of glasses of water.

What are the best foods for bowel health?
When it comes to good bowel health, you want to include plenty of fibre-rich foods. You’re aiming to have between 25 grams and 30 grams of fibre each day. See below for some recommendations of fibre-rich foods and recipes with them.

Text: The Australian Women’s Weekly / Additional Reporting: Sean Tan

READ MORE:
Having An Upset Stomach Or Digestive Problems? Try The BRAT Diet!
Top 13 Must Eat Fibre Rich Foods
10 Recipes With Fruit For Better Digestion

https://www.womensweekly.com.sg/gallery/beauty-and-health/diet-and-nutrition/having-bowel-movement-problems-here-are-the-fibre-rich-foods-to-eat-for-better-digestive-health/
Having Bowel Movement Problems? Here Are The Fibre-Rich Foods To Eat For Better Digestive Health
1. Fruit And Vegetables
image

Get your five plus two; that’s five to six serves of vegetables and two serves of fruit. Half a cup of cooked vegetables or one cup salad vegetables equals one serve. When it comes to fibre, the rockstars include figs, kiwifruit, prunes and dates.

Photo: Pixabay
Try These Salad Recipes For More Fruit And Vegetables In Your Diet
image

Orange Chicken With Watercress And Grapefruit Salad (pictured)

Fruit Rojak

Tea-Smoked Trout Salad

 

Photo: BauerSyndication.com.au/Brett Stevens
2. Cereals
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Make sure to choose a high-fibre cereal and go for natural muesli, whole grain, bran and oats options. Cereals are also the best choice for a fibre boost in your daily breakfast.

Photo: Pixabay
Try These Cereal Recipes For More Fruit And Vegetables In Your Diet
image

Porridge With Apple Butter (pictured)

Bircher Muesli

Cornflake Cookies

Photo: Pixabay
3. Grains
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Grains like barley, quinoa, buckwheat and chia are great for improving bowel functions and beneficial to colon health.

Photo: 123RF.COM
Try These Recipes For More Grains In Your Diet
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Quinoa Salad With Broccoli & Orange (pictured)

Chicken And Pearl Barley Salad

Mexican Bean and Quinoa Cakes

Photo: BauerSyndication.com.au/Ben Dearnley
4. Beans
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Legumes pack the biggest punch when it comes to fibre. Top your grainy toast with baked beans, add lentils to your bolognese, stir chickpeas through your soups, curries, casseroles and salads.

Photo: Pixabay
Try These Recipes For More Beans In Your Diet
image

Boston Baked Beans And Eggs (pictured)

Braised Wombok And Tofu

Vegetable And White Bean Soup

Photo: BauerSyndication.com.au/John Paul Urizar
5. Nuts And Seeds
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Eating fibre-rich nuts and seeds will help you reach your daily fibre target. Choose muesli with extra nuts and seeds, top your oat or quinoa porridge with an LSA mix, and add raw or toasted hazelnuts, walnuts or almonds to salads.

Photo: Pixabay
Try These Recipes For More Nuts And Seeds In Your Diet
image

Sesame Coronation Chicken Salad (pictured)

Mazola Peanut Cookies

Tofu And Chia Stir-fry

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