During weight loss, many people face the discomfort of constipation and difficulty in bowel movements. Regular bowel movements help prevent the accumulation of waste, allowing the body to function more efficiently and boosting metabolism, which naturally accelerates weight loss.
For those suffering from constipation, here are eight powerful foods to help you have a smooth bowel movement during your weight loss journey:
1. Pears – With a constipation relief rating of three and a half stars, pears contain about 3g of dietary fiber per 100g, making them effective for promoting bowel movements. Whether eaten raw or cooked into pear soup, pears can protect gastrointestinal health.
2. Ripe Bananas – Rated with three stars, ripe bananas typically contain 1.2 to 3 grams of dietary fiber per 100g. It’s important to note that bananas are not as effective as dragon fruit or prunes for relieving constipation. Additionally, ensure the bananas are ripe to avoid exacerbating constipation.
3. Kiwifruit – With a four-star rating, kiwifruit contains 2.6g of dietary fiber per 100g and acts as a ‘little helper’ for the intestines, effectively promoting intestinal motility. Eating 1-2 dragon fruits for breakfast can meet the body’s daily vitamin needs and help waste exit the body.
4. Sweet Potatoes – Rated four stars, sweet potatoes contain 2-3g of dietary fiber per 100g. Whether enjoyed as roasted sweet potatoes or in a warm and delicious sweet potato porridge, they can effectively promote bowel movements. Replacing rice, buns, or noodles with a sweet potato for breakfast or lunch can aid in bowel movements.
5. Dragon Fruit – With a rating of four and a half stars, dragon fruit contains about 3g of dietary fiber per 100g, making it highly effective for relieving constipation.
6. Oats – Rated four stars, oats contain 13.2 to 14g of dietary fiber per 100g, making them a standout among the best. Eating a bowl of oatmeal with milk and half a dragon fruit for breakfast can ensure smooth intestinal function.
7. Enoki Mushrooms – Rated four stars, enoki mushrooms contain 2.7g of dietary fiber per 100g, promoting digestion and enhancing intestinal function. They are nicknamed ‘see you tomorrow’ because they are not easily digested and can be easily expelled the next day.
8. Prunes – Rated five stars, prunes top the list for relieving constipation. Both fresh prunes and dried prunes are effective for promoting bowel movements. Dried prunes contain about 7.1g of dietary fiber and 14.7g of sorbitol per 100g. Eating too many prunes can lead to diarrhea, so it’s advisable to consume two or three at a time.
