This isn't a fable. Prunes and their juice include sorbitol, a naturally occurring sugar alcohol that attracts water into your large intestine and is not absorbed.
This fermented tea beverage is full of bacteria, and a recent research in Clinical Nutrition indicated that probiotics reduced "gut transit time," increased stool frequency.
Kefir has several probiotic strains like kombucha. That alone aids digestion. Another recent Nutrients research examined kefir.
Including soluble and insoluble fiber in a smoothie makes it digestive-friendly. Combination enhances gas and consistency, research reveals. That combo works better than psyllium fiber.
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They include both soluble and insoluble fiber, which helps your digestive tract function properly. Chia seeds are also high in fiber.
Ginger aids digestion and reduces nausea (scientifically). Ginger promotes GI function and emptying and stabilizes GI motility, according to a 2020 Nutrients review.
Sometimes the most obvious advice is best. Water qualifies. The National Institute of Diabetes and Digestive and Kidney Diseases lists dehydration as the second cause of constipation.