You gut this!
UK surgeon Karan Rangarajan, also known as Dr. Karan Rajan, recommends adding four fibrous foods to your grocery list if you’re having trouble going No. 2.
Fiber is crucial to gut health. It feeds good bacteria in the gut, slows down digestion and facilitates smooth and regular bowel movements.
Rangarajan said he consumes all four of these items, with two of them part of his daily diet.
Kiwi
“Kiwi is particularly rich in soluble fiber, which promotes softer stool and increases stool frequency without the associated side effects of some laxatives,” Rangarajan said.
Nutritionists tout kiwi’s dietary fiber, its anti-inflammatory effects and its abundance of vitamin C, an antioxidant that protects against free-radical damage that can contribute to cancer development.
A 2023 study linked citrus fruits, apples, watermelon and kiwi to a decreased risk of colorectal cancer, the third most common cancer worldwide.
Coffee
“Coffee contains the double whammy of soluble fibers and polyphenols,” Rangarajan said.
Polyphenols are plant compounds that boast antioxidant and anti-inflammatory properties and can act as prebiotics for gut bacteria.
“Coffee may also improve gut motility, making it beneficial for reducing constipation,” Rangarajan explained. “And for you coffee snobs out there, instant coffee and decaf have the same benefits.”
But before you pour yourself a cup, check the clock. Timing your coffee is key to making sure you’re not up all night.
Mixed nuts
“No. 3 is something I try to eat every single day — mixed nuts, like almonds, walnuts and pistachios,” Rangarajan said. “Having a mixture of nuts gives you a diverse range of prebiotic fibers, which promote microbial diversity in your gut.”
Rangarajan pointed out that studies have linked a high frequency of nut consumption — typically around 20 to 30 grams a day — to a reduced risk of colorectal cancer, possibly because of reduced inflammation and positive changes to the bacterial composition in the gut.
Yogurt
Rangarajan said his daily meal plan also includes yogurt, a beloved dietary staple among gastrointestinal surgeons.
“Look for yogurt containing live, active cultures like lactobacillus and bifidobacterium, which can help to add to your good microbial load,” Rangarajan advised. “Yogurt’s been shown to alleviate symptoms of IBS and can even improve lactose digestion in those who are lactose intolerant.”
