Kefir and Beans
Kefir is a fermented milk beverage that offers probiotics, a type of healthy gut bacteria that can help reduce constipation and facilitate bowel regularity. Probiotics [3] are known to help increase stool frequency, improve stool consistency, and reduce intestinal transit time to improve bowel movements. A 2022 study on 12 children with cerebral palsy [4] who consumed kefir for 7 weeks and a group of 12 children who consumed yogurt. The study showed that kefir reduces constipation, increases frequency of stooling, and softens stool. You can add kefir to salad or smoothies.
Many types of bans contain good amounts of soluble and insoluble fiber, which can reduce constipation in multiple ways and help maintain regularity. For example, studies show that cooked black beans contain about 6 grams of fiber per half-cup serving, and 1 cup of canned navy beans contains 13 grams of fiber. You can add them to soups, dips, or side dishes for a delicious dose of fiber.