Prioritize plant protein
Not only rich in protein, plant-based protein sources such as beans, lentils and legumes provide abundant amounts of fiber. In particular, many beans contain both soluble and insoluble fiber, which helps support bowel movements and improve digestion.
For example, half a cup of cooked black beans can provide about 8 grams of fiber, equivalent to more than 1/4 of the fiber that the body needs each day.
Supplementing whole grains
Replacing refined starch with whole grains is a simple way to increase fiber in your diet. Choices such as brown rice, oats, whole wheat bread or quinoa can help support digestive system activity and promote bowel movement.
Increase non-starchy vegetables
Starchy vegetables such as broccoli, cauliflower, kale, spinach are not only rich in fiber but also provide many antioxidants that are beneficial for health.
These compounds help reduce inflammation in the body, while prolonged inflammation can contribute to increasing the risk of constipation. In addition, green vegetables also supplement essential vitamins and minerals, supporting overall health.
