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Best Ways to Improve Bowel Regularity Naturally

Updated on April 12, 2010

Bowel regularity is an excellent way to improve physical health and aid weight loss. The best way to improve gastrointestinal regularity is to eat enough dietary fiber, i.e., fruits, nuts, and vegetable. The amount of fiber needed ranges from 20 to 38 grams per day, depending on age and gender. The following are three excellent ways to increase your fiber intake naturally.

Psyllium Husk Powder

Psyllium husk powder is made by grinding the seeds of psyllium (Plantago ovata), a native plant of India and Pakistan. It’s soluble in water, indigestible by humans, and, consequently, makes a great dietary fiber supplement. It’s found in health food stores and the health food section of grocery stores. Mix the psyllium powder with juice or water and drink. It helps to have more water after. The psyllium powder becomes mucillaginous and expands when wet, so it’s important to drink enough liquid. Psyllium may also be used in recipes to increase fiber content of food. Just google “psyllium powder recipes” to find them.

If you have GI (gastrointestinal) issues like irritable bowel syndrome, consult your doctor before using this supplement. Additionally, it may cause anaphylaxis or other allergic reaction in some people. Avoid accidental breathing of the dry powder (in other words, don’t breathe this or any other powder into your lungs).

Pumpkin Seeds (Pepitas)

Roasted pumpkin seeds (also called pepitas), eaten in shell, is a delicious way to improve gastrointestinal regularity. And it’s natural. Take a small handful and enjoy. As with psyllium powder, be sure to drink a glass of water with the pumpkin seeds. You can buy them in bulk, already roasted, at a reasonable price. Pumpkin seeds are also an excellent source of fiber, protein, vitamins, and minerals.

Fruits & Vegetables

Finally, but not least, vegetables & fruits. Eat more fruits and vegetables for improved regularity: string beans, cooked dry beans, apples, pears, and plums eaten with skin, and other fruits and vegetables. Not only are most vegetable low in calories, they are also high in fiber, vitamins, and minerals. Pick a vegetable, any vegetable (or fruit), and you’re sure to enjoy higher fiber intake and better gastrointestinal regularity. Have some water, too.:)


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