Who would have guessed potatoes could be helpful? Vitamin C-rich potatoes are also a key potassium food that helps the body shun sodium. They contain a resistant starch that acts as a great digestive aid, meaning slow to break down.
Beans are another carb-resistant starch and a complete protein as well, providing a beautiful balance of both together, along with ample fiber to keep you feeling full.
100 percent Whole Grain or Chickpea Pasta
While pounds of pasta is a diet faux pas, a 1-cup serving of pasta made from chickpea flour or 100 percent whole grains has both resistant starch and fiber to digest slowly.
Remember, fruits and vegetables are carbs too. Strawberries are a super-carb, as their natural sweetness and low-calorie goodness makes them an easy treat. One cup of whole strawberries has only 46 calories, yet it's packed with vitamin C and potassium.
Artichokes get an "A" in goodness as another rich-tasting, fiber-full veggie that perks up a dull egg dish or salad that are impossible to eat fast.
Yams, Sweet Potatoes
Steam, bake or puree sweet potatoes. They are rich in vitamins A and C, and along with being fiber-full these tubers can also satisfy your sweet tooth.
If rice has been removed from your meal plan, how about quinoa as a swap? A higher protein alternative, you'll get 4 grams per 1/2-cup serving, along with 3 grams of fiber.
Finally when it comes to cooking things like oatmeal, pasta or potatoes, you want to cook them al dente - that means not quite cooked. It's actually a good thing. It takes the body a little bit more to break it down, but that makes it perfect for digestion and elimination.