May 23, 2025
Times Now Digital, Ashima Sharda MahindraA tablespoon of flaxseeds contains at least 2.5 grams of soluble and insoluble fiber. It also helps reduce constipation and improves blood sugar and fat levels
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Greens like spinach, Brussels sprouts and broccoli are packed with fibre – which helps add bulk and weight to stools, making it easier to pass
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A medium apple with the skin on contains nearly 5 grams of fibre. They also contain pectin, which has many health benefits, like increasing stool frequency, decreasing stool hardness and duration, and decreasing the need for laxatives.
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An orange contains 3.7 grams of fibre, while one grapefruit has nearly 5 grams. Citrus fruit peels are rich in pectin and a flavanol called naringenin, which reduce constipation
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A medium sweet potato has more than 3.5 grams of fibre – mostly insoluble one in the form of cellulose and lignin. But they also contain pectin, a soluble fibre which means they have a positive effect on bowel movements
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Chia seeds are among the most fibre-dense foods available, containing nearly 28 per cent by weight. Just 1 ounce contains around 10 grams of fibre – which helps soften and pass stools
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Oats bran is the fibre-rich outer casing of the oat grain. A 1/3 cup (31 g) of raw oat bran contains 4.8 grams of fibre, as compared to 2.7 grams in quick oats
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This fermented milk beverage is a probiotic, which means it contains bacteria and yeasts that benefit your health when ingested. Having kefir twice daily helps improve composition of the gut microbiome and decreased abdominal pain
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A cup of cooked navy beans contains a whopping 19.1 grams of fibre - both insoluble and soluble, they help alleviate constipation by adding bulk and weight to stools and by softening them to facilitate passage
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