You pull this off!
United Kingdom surgeon Karan Rangarajan, also known as Dr. Karan Rajan recommends adding four fibrous foods to your grocery list if you’re having trouble getting to No. 2.
Fiber is essential for gut health. It feeds the good bacteria in the gut, slows digestion and facilitates smooth and regular bowel movements.
Rangarajan said he consumes all four of these items, with two of them part of his daily diet.
kiwi
“Kiwi is particularly rich in soluble fiber, which promotes softer stools and increases bowel frequency without the side effects associated with some laxatives,” said Rangarajan.
Nutritionists talk about kiwi’s dietary fiber, its anti-inflammatory effects and its abundance of vitamin C, an antioxidant that protects against free radical damage that can contribute to the development of cancer.
A 2023 study linked citrus fruits, apples, watermelon and kiwi to a reduced risk of colorectal cancer, the third most common cancer worldwide.
Coffee
“Coffee contains the double whammy of soluble fiber and polyphenols,” Rangarajan said.
Polyphenols are plant compounds that have antioxidant and anti-inflammatory properties and can act as prebiotics for gut bacteria.
“Coffee can also improve bowel motility, making it useful for reducing constipation,” Rangarajan explained. “And for you coffee snobs out there, instant coffee and decaffeinated coffee have the same benefits.”
But before you pour yourself a cuppa, check the clock. Timing your coffee is key to making sure you’re not up all night.
Mixed nuts
“No. 3 is something I try to eat every day – mixed nuts, like almonds, walnuts and pistachios,” said Rangarajan. “Having a mix of nuts gives you a diverse range of prebiotic fibers, which promote microbial diversity in your gut.”
Rangarajan pointed out that studies have linked a high frequency of nut consumption – usually about 20 to 30 grams per day – with a reduced risk of colorectal cancer, possibly due to reduced inflammation and positive changes in the bacterial composition in the gut.
yogurt
Rangarajan said his daily meal plan also includes yogurt, a food staple loved by gastrointestinal surgeons.
“Look for yogurt that contains live, active cultures like lactobacillus and bifidobacterium, which can help boost your good microbial load,” advised Rangarajan. “Yogurt has been shown to relieve symptoms of IBS and may even improve lactose digestion in those who are lactose intolerant.”
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