During weight loss, many people face the frustration of difficulty in bowel movements and constipation. Smooth bowel movements every day can prevent the accumulation of waste, allowing the body to function more efficiently, and metabolism will be more vigorous, which naturally speeds up the weight loss process.
For those suffering from constipation, what can help to relieve it quickly? Here are eight foods that can help you have a smooth bowel movement during your fat-reducing period.
1. Pears
Pears have a bowel movement index of three and a half stars, with about 3g of dietary fiber per 100g. Pears are stronger in promoting bowel movements than apples, whether consumed directly or cooked into pear soup, they can protect our intestinal health.
2. Ripe Bananas
Bananas have a bowel movement index of three stars, with dietary fiber content generally ranging from 1.2 to 3 grams per 100g. It’s important to note that bananas are not as effective as dragon fruit or prunes in promoting bowel movements. Additionally, choose ripe bananas, as unripe ones can exacerbate constipation.
3. Kiwifruit
Kiwifruit has a bowel movement index of four stars, with 2.6g of dietary fiber per 100g, and is a ‘little helper’ for the intestines, effectively promoting intestinal motility. Eating 1-2 dragon fruits for breakfast can meet the body’s vitamin needs for the day and help waste exit the body obediently.
4. Sweet Potatoes
Sweet potatoes have a bowel movement index of four stars, with 2-3g of dietary fiber per 100g. Whether it’s the sweet and soft baked sweet potatoes or the warm and delicious sweet potato porridge, sweet potatoes can effectively promote bowel movements. Eating a sweet potato for breakfast or lunch instead of rice, buns, or noodles can help with bowel movements.
5. Dragon Fruit
Dragon fruit has a bowel movement index of four and a half stars, with about 3g of dietary fiber per 100g. For those with constipation, eating a dragon fruit can have a noticeable effect on bowel movements.
6. Oats
Oats have a bowel movement index of four stars, with 13.2g to 14g of dietary fiber per 100g, making them the top choice among the best. Eating a bowl of oatmeal with milk for breakfast, paired with half a dragon fruit, can make your intestines incredibly smooth.
7. Enoki Mushrooms
Enoki mushrooms have a bowel movement index of four stars, with 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
Prunes have a bowel movement index of five stars, ranking first on the list of foods for promoting bowel movements. Both fresh prunes and dried prunes can effectively help with bowel movements.
Dried prunes are a rich source of dietary fiber, with approximately 7.1 grams in just 100 grams. They also contain 14.7 grams of sorbitol. However, consuming too many prunes can lead to diarrhea, so it is recommended to have only two or three at a time.
