With all the sumptuous food this Yuletide season, there’s nothing like constipation to dampen the holiday cheer. Here are must-eats to keep you "moving."

The Huffington Post says that women aged 19 to 50 "should aim for 25 grams of fiber daily while men need 38 grams." Over 50, women will need 21 grams daily and men 30. To meet the 25-gram daily requirement, take a cup of bran. But, if you have irritable bowel syndrome, check with your M.D. first, since too much fiber may aggravate the ailment.

Studies show that pineapples contain enzymes called bromeliad that help in digestion. You’ll need to chow down about 11 cups to meet the suggested intake of 25 grams.

Beans are affordable, yet rich source of fiber. Mix them in with ulam, salad, pasta, or soup and be on your way to pooping happiness. Traditional beans too gas-inducing for you? Try green beans, which are also as effective, containing four grams of fiber in a cup.

These wrinkled bad boys are a household name in bowel movement boosters. They have ingredients called sorbitol and dihydrophenylisatin, which work as a natural laxative.

Start your day right and replace your breakfast with healthy oatmeal and get your load of fiber. Throw in other fibrous foods such as nuts, fruits and chia seeds for variety. High fiber cereal is also another option.

Don’t forget to eat your papaya with the peel. A small fruit contains about 2.7 grams of fiber.

When consuming vegetables, eat broccoli with the stems to help with your pooping problem. It's best eaten raw, but if you can’t stomach it uncooked, try boiling, steaming or broiling it.

Whole grains
Ditch the white for brown! Make the switch to brown rice, whole-wheat pasta, and whole grain bread.

Yes, popcorn! This favorite movie-time snack does wonders for constipation. Skip the salt and butter to keep things healthy.

Raspberries, blackberries and strawberries are good sources of fiber. Since strawberries are common to the Philippines and are currently in season, load up on these instead of your usual sweet treats.

Kiwi is also high-fiber, plus you get an extra dose of vitamin C!

Here’s another popular source of vitamin C, but did you know that you can also get four grams of fiber from it. Chinese researchers also found that citrusy fruits contain naringenin, a flavonol which works as a laxative.

Aloe vera juice
Here’s a bit of trivia: Laxatives used to contain aloe! Now that this health drink is trending, take advantage of its laxative properties.

Now we know why Popeye loves spinach. This green grub offers both fiber and magnesium, the latter of which aids the colon, thus helping with cleansing.

Probiotics help improve the health of your gastrointestinal system by restoring good bacteria. In 2014, the American Journal of Clinical Nutrition says that active bacterial cultures help improve consistency of poop as well as increase movement.

Food supplements
Still making fruitless trips to the john? Try food supplements that provide an adequate dose of fiber, like C-Lium Fibre to help make your digestion more regular.

Staying hydrated is another way to help prevent constipation, so although these munchies are good for your bowel movement, make sure to wash down all these with the right amount of water.


PHOTO: Pixabay

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