The Snack That Keeps You Regular
If you hate waiting in the bathroom for a movement that's oh-so-reluctant to happen, try changing your snacking habits.
Next time you get the munchies, smear a few celery sticks with a couple of tablespoons of peanut butter. Eating lots of water-rich foods (aka celery) and getting adequate magnesium (a la peanut butter) may help keep you regular.
Keep It Moving
A lack of fiber in the diet is a common culprit in constipation. But not getting enough magnesium or not eating enough water-packed foods may have an impact, too. In fact, women in a recent study were most likely to suffer from constipation if they had low magnesium intake and didn't eat many juicy foods (think watermelon, oranges, peaches, cucumbers, tomatoes). Look up foods rich in magnesium with this online tool.
Just Add Water
Although ample research has found that fiber improves or prevents constipation, this recent study didn't. But the researchers think the women's generally low intake of fiber to start with probably affected the results. So don't ditch your high-fiber breads and cereals. Just remember that the key to making them work is to get plenty of water with them. Check out the handy list of water-packed foods in this article.
Recipe Ideas
Try these other magnesium-rich snacks and treats from EatingWell:
- Mashed Maple Squash (18 percent of daily value)
- Chocolate, Cherry & Almond Bread Pudding (16 percent of daily value)
- Chicken Parmesan Sub (26 percent of daily value)
- Citrus Berry Smoothie (16 percent of daily value)
- Linguine with Tomato-Mint Sauce (33 percent of daily value)
Association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women. Murakami, K. et al., European Journal of Clinical Nutrition 2007 May;61(5):616-622.
