I work with a geriatric clientele, and one of their major issues is constipation. While the condition is exacerbated by inactivity (this is where I come in), a lack of dietary fiber is also a major culprit.
Fruits and vegetables play a big role, but so do whole grains. There are 5 fiber superstars in grains, and these 5 are also loaded with other nutrients AND taste great! A diet in whole grains reduced the risk of early death by up to 17 years, likely due to their protective effect against cancer, diabetes, colon cancer, and other conditions. Whole grains are also a boon for weight control as they digest slower and make you feel fuller.
These 5 superstars are Amaranth, Black Rice, Bulgur, Buckwheat, and Kamut. Their nutritional profiles are below.
Amaranth has a mild earthy flavor and a little crunch. It’s loaded with protein and fiber, and is rich in minerals including iron, magnesium, and calcium.
Black Rice tastes similar to brown rice but chewier. The blackness comes from anthocyanins, the same heart-healthy antioxidants found in berries. It also contains lutein and zeaxanthin, which is protective against some eye diseases.
Bulgur in made from cracked-wheat kernels. One cup has 8 grams of fiber and 14% of the daily need for magnesium (great for the heart).
Buckwheat has 5 grams of fiber and is high in Rutin, and antioxidant that helps your heart.
Kamut dates back to ancient Egypt. It contains 17% more protein and more antioxidants than modern day wheat. Kamut lowers cholesterol, blood sugar, and inflammation markers.