Nicholas Rush, RDN, CDNDecember 20, 2020
Flaxseeds are an excellent source of fiber! They include insoluble and soluble fiber that can help regulate bowel movements. Not only are they good for colon health, they have a whole host of other benefits. Including reducing the risk of heart disease, they help lower total cholesterol and LDL cholesterol and reduce the risk of hormone-related cancers, like prostate cancer.
Your body can’t break down whole flaxseeds, so eat them ground for the full benefits. Mix them in smoothies, oatmeal, or yogurt. You could even add them to baked goods or sprinkle on top of salads or pasta dishes. Shoot for two to five tablespoons per day with plenty of water to avoid uncomfortable gas or bloating.
If you like to snack as much as do, especially at night, popcorn is the king! Popcorn is whole grain that can satiate cravings.
Try popping popcorn on the stove top with just a little olive oil. Top with your favorite seasonings (garlic powder, Italian seasoning, pepper). Finally sprinkle some fresh parmesan for a punch of flavor.
This little soy bean can be a great appetizer or snack packed with 9 grams of fiber in a half-cup servings. A diet high in soy intake is associated with about a 30% reduction in prostate cancer risk. Additional benefits of soy include reducing the risk of heart disease, enhanced endothelial function (aka blood vessels) and reduced arterial stiffness. Studies are also showing positive effects on bone health.
4. Dried fruit
If you suffer from constipation, dried fruits like figs, prunes and dates can help with regularity. Try just a very small handful daily and monitor your bowel movements for any changes.
5. Skins on fruit and veggies
Skins on the outer layer of fruits and veggies can help protect the intestinal wall. They act like a scrubber for your colon. A few examples are apples, pears, cucumbers, potatoes and eggplant.
Eggplants come in all different sizes and shapes.
- Dusky or classic – familiar eggplant shape with shiny purple skin
- Epic – teardrop shaped with purple-black skin
- Black bell – pear-shaped with glossy black skin
- Ghostbuster – long, white, oval
- Ichiban – long, thin, purple
- Slim Jim – thin, bright purple
- Easter egg – small, oval that’s colored white, orange, yellow, or green
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