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Renea Jones-Hudson • Aug 21, 2023
Six things you need to know!
Constipation is a common digestive issue that many people struggle with! It is typically defined as having < 3 potty stops per week. However, it can also be characterized by having dry, hard, and difficult-to-pass stools, straining, or feeling like you need to be completely emptying.
Most people struggling with this are either not eating enough fiber, having days without sufficient fluid intake, being sedentary, or not eating enough food/volume. (Sometimes, it’s related to specific medications/vitamins or medical conditions.)
What to do if this topic pertains to you?
- Increase Fiber Intake: *gradually* increasing your fiber intake can help soften your stool and make it easier to pass. Below are some great foods to incrementally add to your week:
- Oatmeal (1 cup cooked) - 4 grams of fiber
- Apples (1 medium) - 4 grams of fiber
- Split peas (1 cup cooked) - 16.3 grams of fiber
- Lentils (1 cup cooked) - 15.6 grams of fiber
- Black beans (1 cup cooked) - 15 grams of fiber
- Lima beans (1 cup cooked) - 13.2 grams of fiber
- Artichokes (1 medium) - 10.3 grams of fiber
- Peas (1 cup cooked) - 8.8 grams of fiber
- Raspberries (1 cup) - 8 grams of fiber
- Broccoli (1 cup cooked) - 5.2 grams of fiber
- Flaxseeds (2 tablespoons) - 3.8 grams of fiber
- Chia seeds (2 tablespoons) - 9.7 grams of fiber
TRAVEL TIP: The fiber in kiwi fruit is both soluble and insoluble, which means it can help soften stool and promote waste movement through the digestive tract. Just one single kiwi has 2.3 g of fiber! Pop a few into your travel bag to start your day with!
- Don’t undereat: sometimes it’s not the food choices, the decrease in digestive motility that accompanies dieting or fasting, and the lack of sufficient food to produce the necessary bulk.
- Drink more water: Drinking plenty of fluids, especially water, can help soften your stool and make it easier to pass. Hydration can happen with watermelon, cucumbers, celery, grapes, herbal teas, and unsweetened beverages.
- Physical activity: Regular exercise can help stimulate digestive movement.
- Consider probiotics: Eating probiotic-rich foods like kimchi and yogurt or taking a probiotic supplement may help relieve constipation. Probiotics are beneficial bacteria that live in your gut and can help improve digestive health.
- Be moderate with supplements and protein powders: creatine powder, iron in multivitamins/supplements, or protein powders could be the culprit if you already do the above.
Which tips can you incorporate for a healthier, happier digestive system? #replyhere
Signed,
Sohailla Digsby, RDN, LD – the
“RD on your Team”
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