Berlin – SABA:
The German Nutrition Center has identified eight foods that support healthy bowel movement and can help alleviate constipation, a common condition often caused by factors such as a sedentary lifestyle or stress.
According to a study published by Hespress citing the center, combining soluble and insoluble fiber with adequate fluid intake is key to stimulating bowel activity. The recommended foods are:
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Water – Drinking a glass of water in the morning after waking up can activate the intestines. Daily intake should range from 1.5 to 2 liters.
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Oat flakes – Rich in both soluble and insoluble fiber, oats help promote digestive health.
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Whole grain bread – Replacing white bread with whole grain options increases fiber intake significantly during meals.
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Popcorn – When prepared properly (low fat, minimal sugar, and salt), popcorn is a fiber-rich and healthy snack.
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Broccoli – This vegetable is high in insoluble fiber and supports overall digestive health.
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Plums (Prunes) – Whether dried or in juice form, plums are a traditional remedy for constipation, containing both fiber and sorbitol, which acts as a natural laxative.
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Flaxseeds – Just one tablespoon contains about 2.8 grams of soluble fiber and aids digestion effectively.
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Yogurt – The lactic acid bacteria in yogurt help regulate digestion and improve gut health.