Beans (33-42 mg per half-cup serving)
“Magnesium promotes good gastrointestinal motility that can fight bloat and alleviate constipation,” says Zeitlin. Combine that with the power of beans, a great source of fibre, and bid tummy troubles adieu. Most varieties of this plant-based protein are a good source of magnesium, so take your pick: Canned chickpeas have 33 milligrams per half-cup, while black beans have 42.
Bananas (32 mg per medium fruit)
People always think of bananas as a potassium payload, but potassium is not the only mineral you’re getting. One medium banana has 8 percent of your DV of magnesium too. They’re also a super-cheap, convenient, portable snack and they pair well with lots of other magnesium-rich foods, like fortified cereals and breads and nut butter.
Soy milk (61 mg per cup)
Most soy products are rich in magnesium – from soy flour to soy nuts to edamame. Soy milk ranks near the top, providing 15 percent of your DV in a single glass. For comparison, regular milk has less than half that (24-27 milligrams per cup, or between 6 and 7 percent of your DV).