You eat it!
UK surgeon Karan RangarajanDr. Karan Rajan, also known as Dr. Karan Rajan, recommends adding four fibrous foods If you’re having trouble getting to number 2 on your grocery list.
Fiber is important for gut health. it feeds good bacteria in the gutSlows down and helps in smooth digestion regular bowel movements,
Rangarajan said he consumes all four of these items, two of which are part of his daily diet.
Kiwi
,Kiwi “It’s especially rich in soluble fiber, which promotes soft stools and increases stool frequency without the side effects of some laxatives,” Rangarajan said.
Nutritionist explains kiwi’s dietary fiber, its anti-inflammatory effects and more Rich in Vitamin CAn antioxidant that protects against free radical damage that can contribute to the development of cancer.
A study of 2023 Citrus fruits, apples, watermelon and kiwi have been linked to the risk of colorectal cancerThe third most common cancer worldwide.
coffee
“Coffee has a double whammy of soluble fiber and polyphenols,” Rangarajan said.
polyphenols These are plant compounds that claim antioxidant and anti-inflammatory properties and may act as Prebiotics for gut bacteria,
,Coffee may also improve bowel motilityWhich makes it beneficial for reducing constipation,” Rangarajan explained. “and for you Coffee Snobs There, instant coffee and decaf coffee have similar benefits.
But before you pour yourself a cup, check the clock. The timing of your coffee is important To make sure you don’t stay up all night.
mixed nuts
“No. 3 There’s one thing I try to eat every day – mixed nuts, like Almond, Walnut And pistachios,” said Rangarajan. “Eating a mix of nuts gives you a diverse range of prebiotic fiber, which promotes microbial diversity in your gut.”
Rangarajan pointed out studies are linked High frequency of nut consumption – usually about 20 to 30 grams per day – Lower risk of colorectal cancerPossibly due to reduced inflammation and positive changes in the composition of bacteria in the gut.
Curd
Rangarajan said his daily meal plan also includes CurdA dear foodie Among gastrointestinal surgeons.
“Look for yogurt that contains live, active cultures like Lactobacillus and Bifidobacterium, which can help increase your good microbial load,” advises Rangarajan. “Yogurt is shown Reduce IBS Symptoms And it may also improve lactose digestion in people who are lactose intolerant.”
