I’m a Surgeon — Eat These 4 Foods if You’re Having Trouble Pooping, the First May Help Prevent Colon Cancer
Constipation is a common problem, but it can be embarrassing and uncomfortable. A simple change in your diet may be exactly what you need to get things moving again.
UK surgeon Karan Rangarajan has shared four fibrous foods that can help alleviate constipation and could even lower your risk of colon cancer.
“High-fiber foods are essential for good gut health,” says the surgeon. "They add bulk to your stool and make it easier to pass, and that will help you avoid going to the toilet too severe…"
Here are the four foods Rangarajan recommends:
1. Beans
Beans are loaded with fiber, both soluble and insoluble. Soluble fiber absorbs water and adds bulk to stool, while insoluble fiber helps move food through your digestive system. Aim for legumes like black beans, kidney beans, lentils, and chickpeas.
2. Citrus Fruits
Citrus fruits like oranges, grapefruit, and lemons are high in fiber and contain vitamins and antioxidants.
3. Berries
Berries of all colors are packed with fiber and antioxidants. Blueberries, strawberries, raspberries, and blackberries are great choices.
4. Popcorn
Believe it or not, popcorn is a whole grain and a good source of fiber! When popped air-popped and without any added butter or salt, it’s a tasty and healthy snack.
Switching to a high-fiber diet can take time so be sure to increase your intake gradually. Drink plenty of water to help move fibers through your system. You should also talk to your doctor before making any significant changes to your diet, especially if you have a history of digestive problems.
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From Health