If you are on a strict diet and hit a weight plateau or feel stomach discomfort, watch out for constipation. It's the number one enemy of weight loss because it can keep your weight stuck for a long time
Here is a list of the best foods to avoid constipation and weight plateau:
First: Beans of all kinds
Same goes for lupine beans. One cup has more dry and green fiber than any other fiber source and helps the bowels move.
Second: Kiwi
A medium kiwi fruit has 2.5 grams of fiber that may help bowel movement. It also contains many minerals and nutrients your body might need.
Third: Sweet potatoes
One medium baked or grilled potato has 4 grams of fiber. The sweet potato skin has most of the fiber. You can eat it and add whatever you like on top.
Fourth: Popcorn
Popcorn has a lot of fiber. You can eat 3 small cups without oil or salt, which have less than 100 calories. Avoid movie theater popcorn cooked with butter and sugar because its fat can cause constipation.
Fifth: Raw nuts
Nuts have a high fiber content, especially almonds and walnuts (English walnut) more than other nuts. A small handful can give you 2 or 3 grams of healthy fiber. Be careful not to eat too much because they have high calories.
You can also eat a medium spoon of healthy seeds like sesame seeds and pumpkin seeds. Add them to your salad as they contain about 5 grams of fiber.
Sixth: Whole grain enriched bread
It has many healthy fibers that stimulate bowel movement and are good for the heart. You don’t need to eat large amounts. one or more slices weighing 12.5 grams give you 30 grams of healthy fiber that boost digestion, improve gut health, and help control blood sugar.
Seventh: Flax seeds
Flax seeds are very rich in fiber and omega-3 fatty acids (good for the heart). You can eat a teaspoon of them and get 3 grams of fiber. You can add them to salads or eat them with a cup of yogurt.
And lastly: Apples and pears
You can eat two fruits if constipation lasts a long time. Apples have cellulose and pectin fibers, and pears do too. A medium pear has 5 grams of fiber. They are also good for kids.
