When eaten at dinner, several categories of foods contribute to intestinal transit and thus facilitate the evacuation of stools in the morning.
- Several factors can cause constipation, including a diet low in fiber.
- Eating high-fiber foods, such as legumes or vegetables, at dinner can help make it easier to have a bowel movement in the morning.
- Foods containing prebiotics and probiotics also help improve gut health.
Stress, lack of physical activity, change in daily habits… There are multiple causes that can explain the appearance of constipation. A diet low in fiber can also be the cause of this disorder. In an interview with the American media Eating WellEmily Lachtrupp, registered dietitian nutritionist, revealed the essential nutrients you need at dinner to have easier morning bowel movements.
Fibers, allies of intestinal transit
As the health professional explains, fiber helps soften and bulk up stools, to facilitate transit. Since the colon is more active in the morning, it may be a good idea to eat some at dinner. To stock up on fiber, you can, for example, add legumes to your plate.
Another ally for gut health? Vegetables, which in addition to being a good source of fiber, are rich in antioxidants. These eliminate free radicals that can contribute to inflammation.
To help with a morning bowel movement, Emily Lachtrupp recommended a recipe for roasted chickpea and cauliflower pita bread. Pita bread is high in fiber, which helps keep your bowels moving smoothly. Chickpeas and cauliflower are also great sources of fiber, making this a great food combination to help with bowel movements. The addition of legumes also ensures a good balance of soluble and insoluble fiber.
Stock up on probiotics to maintain good gut health
This menu is also beneficial for intestinal health, as these different foods contain prebiotics and probiotics. “Prebiotics provide fuel for the beneficial bacteria that live in your gut. Chickpeas, which are the protein source in these delicious pitas, are a great source of prebiotics.”said Emily Lachtrupp.
To accompany this meal, it is also recommended to prepare a sauce based on yogurt, tahini and dried tomatoes. Yogurt is rich in probiotics, which helps maintain a good balance between beneficial and harmful bacteria in the intestine.
