1. Fruits, Vegetables, Beans, and Whole Grains
Suffering from constipation? Find relief by adding more fruits, vegetables, beans and whole grains to your diet. Each of these are full of fibre, which is key to a smooth-running digestive system. As fibre travels along the large intestine, it absorbs fluids to bulk up and soften waste material. That helps stool pass more easily through the colon, where muscle contractions move it along. Fibre is particularly dense in the skin, stems, and leaves of fruit and plants, so don’t peel that apple or toss those broccoli stalks.
Dark green leafy vegetables (think spinach, broccoli, etc.) can do double duty not only because of their fibre but also because of their high magnesium content (see under Nutritional Supplements on the opposite page).