The surgeon himself recommended eating these 4 types of food if you have problems with bowel movements. The first type may help prevent colon cancer.
Dr Karan Rangarajan, also known as Dr Karan Rajan, a renowned NHS surgeon in the UK, has suggested adding four fibre-rich foods to your grocery list if you have bowel problems.
Fiber is important for gut health, helps nourish the good bacteria in the intestines, slows down the digestion process, and promotes smooth and regular bowel movements.
Rangarajan said he eats all four types of food, with two of them being part of his daily meals.
4 types of food rich in fiber that help solve problems with bowel movements
1. Kiwi
“Kiwis are rich in soluble fiber, which helps soften stool and increase the frequency of bowel movements, without the side effects of some laxatives,” says Rangarajan.
Nutritionists praise kiwis for their high fiber content, anti-inflammatory properties, and their abundance of vitamin C, an antioxidant that helps protect cells from damage that can lead to cancer.
A 2023 study also found that citrus fruits, apples, watermelon and kiwifruit may help reduce the risk of colorectal cancer, the third most common cancer in the ทางเข้า ufabet world.
2. Coffee
“Coffee has two key properties: soluble fiber and polyphenols,” Rangarajan said.
Polyphenols are plant compounds that have antioxidant and anti-inflammatory properties and act as prebiotics to nourish the bacteria in your gut.
“Coffee also stimulates bowel movements, which is helpful in relieving constipation,” Rangarajan explains. “And for those who are picky about their coffee, instant or decaf coffee can also work well.”
But before you pour your coffee, don’t forget to check the time. Drinking coffee at the right time will help you sleep well all night long.
3. Mixed nuts
“Number three is what I try to eat every day: mixed nuts, such as almonds, walnuts and pistachios,” says Rangarajan. “Eating a variety of nuts helps you get a variety of prebiotic fibers, which promotes a diversity of microbes in your gut.”
Rangarajan also said that several studies have found a link between consuming 20-30 grams of nuts per day and a reduced risk of colorectal cancer, possibly due to reduced inflammation and a better balance of gut bacteria.
4. Yogurt
Rangarajan said yogurt is another important part of his daily diet, and is very popular among gastroenterologists.
“Choose yogurt that contains live cultures such as lactobacillus and bifidobacterium, which help promote good bacteria in the gut,” Rangarajan recommends. “Yogurt can also help relieve symptoms of irritable bowel syndrome (IBS) and improve lactose digestion for those who are lactose intolerant.”