Constipation can be a terrible experience for anyone, it’s prevalent for lots of people today because of our changing diets and our bad processed foods habits. With “21 foods that will help you Poop”, I wanted to let people know that it doesn’t have to be hard to stay regular.
People have different bathroom habits, experts say that a person would need to poo at least three times a week, to stay healthy.
Anything less than this is typically a cause for worry. Many factors can contribute to constipation, these factors include medical conditions such as inflammatory bowel disease and hypothyroidism as well as medications like antidepressants and painkillers.
Our diets are the major contributing factors when we become constipated, this mostly has to do with the things that we’re not eating or eating right. Diets like the KETO Diet if done wrong can make constipation a real problem.
There’s are foods we need to include in our diets and in at least a certain quantity to be able to prevent situations of constipation.
Here’s a list of 21 foods that will help to keep you regular. But if you want to know the worst foods for making you poop follow this link.
Water is first on our list; the importance of it could not be more critical in keeping you regular.
Drinking enough water is an essential step in stopping constipation. Water will help to enable your stool to get through the colon whose primary function is to reabsorb water.
Dehydration can make stooling a challenging endeavor, and the obvious way to deal with this situation is to drink enough water. 8 – 10 glasses of water a day alongside fibrous foods and foods with high water content are recommended.
You probably already knew this even; oranges are the go-to for most people dealing with constipation even though they may not know the real reason orange is excellent for constipation.
Orange is a citrus fruit containing a flavonoid called naringenin which can work as a laxative to prevent constipated.
A single prune has about 1 gram of fiber and will undoubtedly be a great addition to your diet if you’re looking to overcome constipation. Prunes also contain sorbitol, fructans, and fermentable sugars, which could have laxative effects.
Apples are an excellent source of fiber containing a kind of soluble fiber called Paxton, which has unique laxative effects.
One small apple typically includes up to 4 grams of fiber and might be what you need to kick that constipation out.
The thread will pass through your bowels and help to form stool as well as ensure regular bowel movements.
You can use apple as a topping for foods like oatmeal and yogurt. You can, of course, also eat it.
Yogurt mostly contain probiotics or active and live bacterial cultures. It helps to ensure proper bacteria in your gut. Probiotics will help to improve bowel movements and encourage stooling.
Fruits with higher fiber and lower sugar quantities will be some of your best bets if you want to beat constipation.
Most fruits contain a lot of fructose the sugar found in fruits) which can cause gas.
Unlike those fruits, the sugar and fiber content of kiwi is a great way to prevent an over the bloating of your stomach.
A cup of kiwi will give you about 5 grams of fiber, and that’s apart from the vitamin C content it offers.
BLACK CHIA SEEDS
Only a single ounce of Chia seeds contains 11 grams of fiber. Now that’s much fiber, and you can bet it would go a very long way to tackle constipation. Chia seeds are one of the most fiber-rich foods you will find. This food is rich in soluble fiber, which typically absorbs water to form a gel. The seeds will help to soften your stool and make for easy passage. Chia seeds are said to be capable of absorbing water up to 12 times their weight.
Black Chia seeds will make the elimination of your stool a lot easier. You can mix chia seeds into yogurts, smoothies or puddings to get that extra fiber your body so needs.
Oatmeal offers both soluble and insoluble fiber, and this is what makes it an excellent deal.
Half a cup of dry oats contains 2 grams of soluble fiber as well as 2 grams of insoluble fiber.
Insoluble fiber will help give bulk to your stool and enable easy passage of food through the intestines and the stomach.
The soluble fiber, on the other hand, will dissolve in water and form a gel-like material and working with the insoluble fiber, it’ll help make your stool easier.
Pears are high in fiber, and we already know fiber works excellent for constipation.
One medium pear contains about 6 grams of fiber, which makes it an excellent choice if you want to treat constipation.
Pears also contain high levels of sorbitol, a sugar alcohol that serves as an agent of osmosis pulling water into the intestines and stimulating bowel movement.
Additionally, pears also contain fructose which, when unabsorbed, can act as a laxative bringing water into the intestines.
Popcorn is a straightforward way to add fiber to the equation. Having plain popcorn for a snack can help you deal with that severe constipation and in good time too.
Kefir is a fermented milk beverage that contains probiotics which can help to deal with constipation.
Probiotics by themselves can be very useful in getting rid of constipation.
The probiotics in kefir will help to increase the frequency of your stool as well as its consistency.
They will also help to speed up bowel movements by reducing intestinal transit time.
You can use this for your smoothies or salad dressings and watch your stooling improve.
Just a single cup of cooked Osinachi contains a whole 3 grams of fiber.
Besides, spinach is an excellent source of magnesium, which helps contraction in the colon and enables easy flushing. Generally, magnesium-rich foods can be a great addition to your diet if you have constipation.
First of all, sweet potatoes are a great source of many of the vitamins and minerals that your body needs.
They also contain suitable quantities of fiber that can support regularity. One medium sized potato will provide 4 grams of fiber.
It means that sweet potatoes can help improve bowel movements and help you regain normal stooling.
Coffee too can help trigger muscle contractions in the colon.
A cup of coffee in the morning can help enable bowel movements and encourage stooling.
Apart from the fact that it has other health benefits like improving circulation and memory.
Adding figs to your diet would be a great way to get more fiber in your diet. Figs will also help to encourage bowel movement hence, encourage stooling.
Dried figs are a vibrant source of concentrated fiber with half a cup containing up to 7.5 grams of fiber. Figs will help to reduce intestinal transit time and improve the weight of your stool.
It will also speed up transit in the colon and enhance stool consistency as well as mild abdominal discomforts.
A tablespoon of blended flaxseeds contains 2 grams of fiber. It’s so easy to throw this into your meals and get your needed dose of fiber.
Remember not to eat flaxseeds whole because your body won’t be able to digest it and you won’t get the benefits.
Mixing with smoothies or a salad sounds a great way to do it.
Both rhubarb’s fiber content and natural laxative properties encourage regularity.
A stalk of rhubarb contains 1 gram of fiber. Rhubarb additionally contains the compound- Sennoside A which can act as a laxative.
Sennoside A decreases the levels of AQP3, a protein that controls the transport of water in the intestines.
Lower levels of this protein will increase water absorbed, softening the stool, and promoting bowel movement.
Rice is suitable for your gut and will significantly reduce your chances of suffering from constipation. Brown rice is more abundant in fiber than white, so if you’re looking to get rid of the illness, a bowl of brown rice might be one of your best bets.
ALOE VERA JUICE
Aloe Vera can very well pass for a miracle plant with all the benefits that it comes with for many different health issues, and constipated is not left out. Aloe Vera can function as a laxative and help you get rid of any problems of constipation.
Traditional beans contain fiber like starch called resistant starch, which acts as a laxative and enhances transit time in the colon.
This food also helps to balance the bacteria in your GI tract. Even though this food may cause bloating and gas, a gradual increase of foods rich in fiber will you get better as time passes?
Half a cup of boiled lentils will provide a whole 8 grams of fiber. You know what that means. Besides, lentils can enhance the production of butyric acid, a short chain fatty acid that lives in the colon.
Lentils improve movements in the digestive tract to promote change in the bowels.