Applesauce may cause or worsen constipation

Constipation: These 10 foods keep your bowels busy

A long journey, stress, too little exercise: there are many reasons why the intestines can become unbalanced and constipated. A good mix of soluble and insoluble fiber and enough fluids can help get your digestion going naturally.

  1. Water: Those who drink enough support normal digestion. In addition, a glass stimulates the bowel movements in the morning after getting up.
  2. Oatmeal: Some people may wrinkle their noses inwardly at the thought of gruel, porridge or porridge. Good for everyone who likes it: Oatmeal is healthy and contains, among other things, a lot of soluble and insoluble fiber.
  3. High fiber cereals: A high-fiber breakfast cereal or muesli in the morning is a great way to start the day.
  4. Whole grain bread: Anyone who swaps the white flour for the wholemeal variant at breakfast, dinner or for the lunch break will consume more fiber.
  5. Popcorn: Popcorn is high in fiber, making it a healthy snack - if prepared correctly. Correct means not too much fat and little sugar or salt. This is the case with popcorn, for example, where the kernels of corn are made to pop up with hot air. Microwave popcorn, on the other hand, is less suitable because it usually contains a lot of fat.
  6. Broccoli: A diet high in fruits and vegetables is generally good for digestion. Broccoli, for example, is high in insoluble fiber.
  7. Plums: Plums, for example dried or as plum juice, are an old home remedy for constipation. The dried fruits not only contain a lot of fiber but also the sugar sorbitol, which has a stool-softening effect.
  8. Linseed: Flaxseed has a digestive effect. Just one tablespoon contains 2.8 grams of soluble fiber. As swelling substances, they absorb liquid, so that their volume increases and the intestinal wall is stretched. Indian psyllium husks from the pharmacy have a similar effect.
  9. Yogurt: The lactic acid bacteria contained in yoghurt also have a regulating effect on digestion.
  10. Black beans: Every bean makes a note, it is said in the vernacular. However, it should not be overlooked that the legumes are rich in soluble fiber. For example, one cup of black beans contains 15 grams of fiber.


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