Many people shy away from poop talk, but not us!
Nutrition is one way to help.
you might tailor your meals so that they have key nutrientsnamely fiber and fluidsthat offer constipation prevention and relief.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
We’re going to start with lunch!
Here’s a meal that’s super easy to prep and pack.
There are two types of fiber: soluble and insoluble.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Soluble fiber forms a gel-like substance when mixed with water.
This softening effect makes pooping less painful when you’re constipated.
For that reason, insoluble fiber is important to prevent and treat constipation.
It’s found in foods like vegetables, whole grains, beans, fruits and nuts.
You may notice that there’s an overlap in sources of each key in of fiber.
That’s because many foods have both soluble and insoluble fiber.
But as long as you eat whole foods like these, you don’t need to sweat the details.
you could get the fiber you need in the right amounts.
Someexamples of prebiotic-rich foodsare bananas, barley, kiwi, oats and legumes.
All of these are also great sources of fiber.
Staying hydrated is another key part of managing constipation.
Fruits and vegetables generally fit the bill.
(Pause to appreciate how amazing and intuitive your body is!)
Plus, it’s easy to take with you to work or a picnic.
The veggies are also packed with water, so they’ll up your fluid intake.
(But sipping from your water bottle is also a good idea.)
Part of why we love this sandwich is because it’s easy to customize.
Not a fan of hummus?
Try flavored cream cheese or add more avocado.
Don’t have carrots on hand?
Add in any other veggies you do havelike roasted veggies.
The options are really endless!
Variety is the spice of life, after all!
Yet, many Americans fall below the recommendations for daily fiber intake.
