Foods That "Move" You

Much as we don't like to talk about it, optimal bowel function is a key to well-being. Ignoring bowel health can raise the risk of medical concerns that include constipation, diverticulitis, hemorrhoids and irritable bowel syndrome. These conditions can be painful, and can cause gas, bloating and diarrhea.

To ensure bowel health doesn't cramp your style, follow the "Three-F Approach" – fibre, fluids and fitness. Adult men require 38 g of fibre per day; women need 27 g.

To boost your fibre intake eat whole fruits and vegetables (with the skins when possible) instead of drinking juice. Choose whole-grain breads and pasta, and replace white rice with brown rice. Ten of the best sources of fibre are broccoli, apples, berries, green peas, sweet potatoes, lentils, almonds, quinoa, whole-grain bread and bran cereal.

When adding fibre-rich foods to your diet, do it slowly to help prevent any bloating or discomfort, and combine it with plenty of fluids. Staying well hydrated is vital to regularity.

The final key is fitness. Keeping active with consistent exercise also promotes regularity.