The digestive process is not complete without intestinal motility. Improper intestinal motility can lead to problems such as stomach bloating, constipation, etc. Diet rich in high-fiber foods has been found helpful in increasing intestinal motility.
On an average, an adult man needs 38g of fiber in his diet while a woman of the same age group requires 25g daily. In addition, one should drink plenty of water and lower the intake of sugar and fatty foods in order to increase intestinal motility. Here is a list of 7 such foods that increase intestinal motility.
7 Foods That Increase Motility In The Small Bowel
High-fiber fruits are great for increasing intestinal motility. High-fiber fruits such as raspberries and strawberries tone up the digestive system. A cup of raspberries contains at least 8g of fiber while 1 and one-fourth of a cup of strawberries contains 4g of fiber.
Some other high-fiber fruits are peaches, raisins, apricots, bananas, apples and pears. You can consume these fruits in either fresh or frozen form. As recommended by CDC, a person should at least have 5 servings of such fruits daily to improve intestinal motility.
Consuming a smoothie of such high-fiber fruits in the morning is the best way to kick start your day. But the consumption of these high-fiber fruits should be limited to a comfortable level to avoid intestinal gas.
High-fiber vegetables such as cabbage, broccoli, artichokes, peas, beans, Brussel sprouts, asparagus, cauliflower, carrots, green peppers, celery, lentils, radishes, etc. help in increasing intestinal motility. As recommended by CDC, a person should at least have 5 servings of such vegetables daily to improve intestinal motility.
Introducing puree of these vegetables is the best way to maintaining the daily fiber intake. Kids do not generally like to eat such vegetables. So, you can add some spaghetti sauce to the vegetable puree.
Beans are a great source of fiber and help a great deal in increasing intestinal motility. Every serving of Lima beans and Black beans contains 13 to 15g of fiber. Taco made of black beans can be a good substitute to meat.
Such dishes offer similar meat-like taste and helps in cutting down on fat intake, which is harmful for digestive system. Some other fiber-rich beans are pinto beans, navy beans, kidney beans, soybeans and red beans. Beans are also good source of other nutrients such as potassium, magnesium, iron and Vitamin B.
Lentils should also be introduced in the diet to maintain the fiber intake. A cup of lentils contains 15g fiber.
Nuts and Seeds
Nuts such as almonds and pecans and seeds such as sunflower seeds are rich in fiber content and can substantially increase intestinal motility.
Brown rice, oatmeal and other whole grain cereals are rich in fiber and hence increase intestinal motility. In addition to these, whole wheat products such as breads, pasta, etc. aid in intestinal motility due to their high-fiber content. But for some, these foods can cause intestinal gas so they should be gradually introduced in the diet so as to give ample time for the digestive system to adjust to fiber intake.
Drinking plenty of water is the most essential thing one should do to increase intestinal motility. It helps in breaking down food for proper digestion. Water cuts down on calories intake and it also prevents dehydration. As recommended by CDC, one should drink at least 8 glasses of water every day.
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