Did you know that in order to prevent and manage constipation, women need 25 grams of fibre per day and men need 38 grams? Where do we get all this fibre from?! Food sources of fibre:
-Vegetables like spinach, kale, broccoli, cauliflower, carrots, beets, brussel sprouts, cabbage etc. -Fruit like prunes, pears, apples, berries, mangoes, avocado, apples, and oranges -Whole grains like quinoa, brown rice, oats, whole grain breads and wraps, barley, bulgur, bran cereals and whole grain pastas -Legumes like edamame, chickpeas, kidney beans, black beans, and lentils
-Nuts and seeds like flaxseed, pumpkin seeds, chia seeds, hemp seeds, almonds, and walnuts
Try including at least 1-2 of these food items at all meals to help meet your fibre needs. Start introducing fibre gradually to allow your bowels to adjust and make sure to keep your fluids up! Fluid from water, tea, coffee, milk, and soups work with fibre rich foods to help move things along. Women typically need 2.2 L's per day and men need 3 L's.
How does the above Power Bowl measure up?
1/2 avocado = 4.6 grams
1 cup quinoa, cooked = 5.5 grams
2 cups of raw spinach = 1.4 grams
1/2 cup mixed vegetables = 2.8 grams
1/2 cup edamame beans = 4.3 grams -Madelaine Morrish, Registered Dietitian
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