Chances are you’ve experienced

constipation at one point or another.

If you have constipation more than

occasionally or have severe pain or

bleeding, it’s important to check-in with

your doctor. However, in most cases

constipation is just a sign that your diet

needs more fibre. The average adult

needs between 25 and 30 grams of

fibre a day to ward off constipation,

far less than most of us typically eat.

To avoid bloating and cramping, you’ll

want to gradually add fibre to your diet.

You don’t want to suddenly go from

eating 10 grams of fibre to 25 in a day.

Add more fibre-filled foods to your diet

and be sure to drink plenty of fluids to

help the fibre flow properly through

your digestive tract.

1. Plums, pears and apples

Constipation can cause you to feel

bloated. Eating more raw fruit can be

a constipation remedy because fruit,

too, is high in dietary fibre. Plums,

pears, and apples are good choices


because much of the fibre can be found

in their edible skins. Plums, pears, and

apples are high in pectin, a naturally

occurring fibre. A small raw pear with

skin has 4.4 grams of fibre, while a

medium apple with skin provides 3.3

grams of fibre.

2. Beans

Beans have more than 10 grams of

fibre per cup serving -- that’s more than

almost any other fibre source. Beans

have a great mixture of soluble and

insoluble fibre, which helps the food

keep moving through your intestines.

Cup for cup, beans can provide twice

as much fibre as most vegetables. A

half-cup serving of navy beans will

provide 9.5 grams of fibre, while a

similar size serving of kidney beans

provides 8.2 grams.

Lima beans, great Northern, and

pinto have a little less, but still pack

a whopping 6-plus grams of fibre per

half-cup. Beans are incredibly versatile

and can be tossed into any number of

Mini Program

salads, soups, casseroles, and pasta.

Although keep in mind, beans can

cause bloating so it’s good to consume

in moderation.

3. Kiwi

The luscious green flesh of the kiwi

may be just what the doctor ordered.

One medium kiwi has about 2.5

grams of fibre and lots of vitamins

and nutrients that are important for

good health, including your intestines.

A kiwi is a berry. And like most berries,

it has edible seeds. You can even eat

the peel though most people prefer

to eat just the flesh. Also, eating two

kiwis a day increased the number

of bowel movements in adults with


“Since we’ve been

coming here, Poppy

has made so many

improvements and has

learned to do so much.

When we first came

2 years ago, Poppy’s

movements and skills

were very limited.

She couldn’t roll, she

couldn’t pick things

up, she couldn’t hold

things, and she couldn’t sit without throwing herself back.

Now she can roll, she can hold things, use her hands, and

she can sit with minimal support. She’s almost crawling,

she can stand, and can even take steps with support. The

LIFE Program has taught Poppy so much and she is now

on her way to crawling, something we didn’t think would

ever be possible.”

-Haley Lyons, Poppy’s mother

For: kids 0-12 & 12-16 with CP, ABI or stroke

Frequency: 2 times a week, 2 hours/day

Duration: Ongoing as needed

Maxi Program

For: kids 0-12 & 12-16 with CP, ABI or stroke

Frequency: 5 times a week, 4.5 hours/day

Duration: 4 weeks

Contact us if you are interested in booking for 2015.

For more information, visit our website:

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