Feeling a little blocked up? WF naturopath Belinda Kirkpatrick has a menu to get you, ah, moving…

Chia seeds
Chia seeds are full of essential fatty acids, antioxidants and protein. They’re also a super-rich source of fibre. The best thing about chia for your bowels is that chia seeds absorb up to 12 times their own weight in water. So here you have the perfect mix of fibre that gently bulks its way through your digestive system. I suggest soaking 1-2 tablespoons of chia seeds in diluted prune juice for 15 minutes and drinking before bed for the ‘perfect poop’!

Psyllium husk
Psyllium husk soaks up water in your gut, which makes your stools soft and bulky. Try ½ teaspoon in the morning to begin and then increase slowly, if needed.

Kiwi fruit
Eating two a day has been shown to increase the number of bowel movements in adults with constipation – simply throw them into a smoothie or enjoy as a snack.

Bone broth
Bone broth is nutrient-dense and reduces inflammation in the digestive system. Homemade bone broth is full of gut-healing glutamine and collagen while also helping to support probiotic growth. Try at least one cup daily for best results.

Fermented foods
Fermented foods such as sauerkraut, kefir, kimchi and miso increase good bacteria in your gut while also healing and protecting the lining of the digestive system, removing waste from the bowels and restoring regular digestive function. Include these yummy foods daily!

This story appeared in the May issue of Women’s Fitness.

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