Your BMs are MIAEmma Kapotes/Rd.com, iStock/ehaurylik
Feeling like you’ve got a brick in your stomach? If you have fewer than three bowel movements a week, you may be constipated—possibly due to a dearth of insoluble fiber in your daily menu. “Insoluble fiber cannot be digested, so it helps move food through the digestive tract more quickly, which helps decrease constipation,” said Neva Cochran, RD, a Dallas-based registered dietitian. Add more insoluble fiber to your diet by eating whole-wheat bread, brown rice, seeds, and fruits.
Your jeans are tighterEmma Kapotes/Rd.com, iStock/ehaurylik
High-fiber vegetables tend to make you chew for longer and fill you up, which decreases the amount of food you eat. Skip the side of fries and try a side of steamed broccoli or lentils. It’s easy to down a serving of fries in 60 seconds. But one cup of cooked broccoli has 5.1 grams of fiber. It will have you chewing for multiple minutes.