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FITNESS TIPS : A Constipation Cure
Cure constipation with this perfect pairing: fiber-rich rye bread and bacteria-boosted yogurt.

Topic: Food and Nutrition
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If you're stopped up, eating this bread-yogurt combo may help clear the pipes. Fiber has long been known to get things moving, but it also can cause uncomfortable gas and bloating. That's where yogurt comes in. The beneficial bacteria in yogurt can help relieve those not-so-nice side effects of high-fiber foods. Eat enough fiber on a daily basis and, eventually, your body will adjust and run more smoothly.

When constipated study participants regularly ate fiber-rich rye bread -- almost 8 slices of special high-fiber loaves daily -- and Lactobacillus GG-fortified yogurt -- about 1-1/3 cups -- over a few weeks, they experienced a significant decrease in bowel problems. Whether or not your bowels need the help, you should aim to get about 25 grams of fiber per day. High-fiber foods help maintain gastrointestinal health as well as ward off constipation. Other high-fiber foods can help, too, such as whole-grain bread, beans, and fiber-rich broccoli, peas, cauliflower, apples, and strawberries. If you don't like yogurt, and you're feeling gassy, Lactobacillus GG is available in capsule form, too.

SOURCES: A combination of fibre-rich rye bread and yoghurt containing Lactobacillus GG improves bowel function in women with self-reported constipation. Hongisto, S. M., Paajanen, L., Saxelin, M., Korpela, R., European Journal of Clinical Nutrition 2006 Mar;60(3):319-324.

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