Whole grains
Whole grains are a convenient choice to help compensate for the amount of fiber that is often lacking in the daily diet. The recommended fiber requirement for the body is from 25 - 38 grams/day.
When choosing to buy, you should prioritize products with the leading ingredients being oatmeal, whole wheat, rye or oatmeal. In addition, it is necessary to carefully check nutrition labels to avoid cereals containing too much sugar.
Kiwi fruit
Besides prunes, kiwi is a digestive aid fruit. Each kiwi provides about 2 grams of fiber.
The big plus of kiwi is that it contains the enzyme actinidin that supports protein breakdown, helping to be naturally laxative without causing bloating or gasp. You can eat 2 kiwis directly each day or cut them into small pieces and freeze them to blend with breakfast smoothies.
Raspberry
One cup of raspberries contains up to 8 grams of fiber. Not only rich in fiber, this berries also contain sorbitol - a natural compound that helps the excretion process take place more gently. You can completely use frozen raspberries instead of fresh fruits because they still retain their nutritional value and are easy to preserve.
Chia seeds
Chia seeds help support excretion thanks to their fiber density, just 2 tablespoons of chia seeds provide up to 10 grams of fiber. The special point is that a large amount of soluble fiber in chia seeds when soaked in water will expand to form a smooth gel layer, which helps moisturize and support the stool to move smoothly through the digestive tract. Due to the very high fiber content, you should start with a dose of 1 tablespoon per day and gradually increase it so that the digestive system can adapt in time.
Quinoa seeds
If you want to change the taste of breakfast with warm porridge instead of the familiar oatmeal, quinoa is an ideal substitute. A cup of cooked quinoa provides about 5 grams of fiber, helping to maintain stool volume and stimulate intestinal contractions. You can cook a large amount of quinoa in advance, divide it into small boxes to store in the refrigerator and then reheat it in the microwave the next morning to save time.
Beans
Beans are one of the sources of fiber. Including bean dishes in breakfast helps maintain regular bowel movements throughout the day. To limit gas and bloating when eating beans, you should soak dried beans thoroughly before cooking or rinse the canned beans several times to remove some carbohydrates that cause bloating.
