Nutritional strategies and food choices to improve bowel function and prevent constipation.
Aim for 25-35 grams of fiber daily. Include soluble and insoluble fiber from whole grains, fruits, vegetables, and legumes.
Drink 8-10 glasses of water daily. Proper hydration softens stool and helps prevent constipation.
Natural laxative effect from sorbitol. 4-5 prunes or 1 cup of prune juice daily can stimulate bowel movements.
Yogurt, kefir, sauerkraut, and other fermented foods support gut health and improve bowel regularity.
Reduce intake of processed foods, white bread, cheese, and meat. These can contribute to constipation.
Include spinach, almonds, black beans, and avocados. Magnesium helps relax intestinal muscles.
Eat regular meals and include fiber-rich foods at each meal. Breakfast is particularly important for bowel stimulation.
