15 Healthy Foods That Help You Poop Better
Constipation is a common digestive problem affecting approximately 20% of people.
Its symptoms comprise passing stools not more than three times each week, straining, hard
stools, a feeling of inadequate evacuation, and feeling blocked to pass a stool.
Constipation has several causes. However, it’s frequently due to the slow
movement of food from one end to another end of the digestive tract.
Whereas remedies for constipation usually contain purgatives, stool softeners, fiber
supplements, and including some foods like prunes, flax seeds, beans into your diet.
In today’s video, we will share with you 15 healthy foods that help you poop.
From Apple, Kiwi, avocado, and more. Watch till the end to find out more.
#1 Apples Apples are rich in fiber. One small apple
contains around 3.6g of fiber. Fiber goes through the digestive system undigested, encouraging
regular bowel movements. Apples also have a soluble fiber known as
pectin, which has a laxative effect. You can use apples as a healthy topping for other
foods, such as yogurt, crepes, as well as oatmeal.
#2 Prunes Prunes are frequently considered a natural
laxative. Four prunes have around 2g of fiber, and approximately 7% of your daily needs for
potassium and vitamin A. Prunes have sorbitol, which reduces constipation by increasing bowel
movement. In addition, prunes can soften your stool,
increase consistency, and improve stool rate. Prunes enhance sweetness once utilized to
garnish pilafs. Furthermore, one small glass containing prune juice without sugar can be
a fast and suitable way to relieve constipation.
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#3 Kiwi Kiwi is particularly rich in fiber. Because
of this reason, kiwi is an outstanding food to promote regularity. Besides, one medium
kiwi has around 2g of fiber. It can encourage movement in the intestinal tract, inducing
bowel movements. Kiwi increases intestinal transportation time,
reduces laxative use, and recovers constipation symptoms. You should add kiwi to your following
smoothie for a delicious and rich fiber treat.
#4 Flaxseeds Flax seeds are rich in fiber and encourage
regularity. One tablespoon of flaxseeds has 3g of fiber, comprising both soluble as well
as insoluble fiber. Flaxseed might have double effectiveness for constipation and loose stool.
It can add additional fiber and consistency when spread onto oats, yogurt, and soups.
You can use its oil in salad dressings as well.
#5 Pears Pears help eliminate constipation in some
ways. First, pears are rich in fiber. One small pear (6.3 ounces or 178 grams) has 6g
of fiber, fulfilling around 16% and 25% of male’s and female’s daily fiber requirements.
They are also rich in sorbitol that encourages bowel movement. Besides, pears have fructose
that can be absorbed in restricted quantities. They are extremely versatile to add to your
regular diet.
#6 Beans Several varieties of beans contain a high
amount of fiber and can help continue regularity. For instance, black beans contain 7.5g of
fiber for every 86 gram, whereas a one-half cup of navy beans has around 9.5g of fiber.
They also have soluble as well as insoluble fiber, which helps comfort constipation in
many ways. Soluble fiber will absorb water; and then create a gel-like regularity, allowing
the stool to easily pass through the intestine. Instead, insoluble fiber passes through the
intestine integral and adds regularity to stool.
#7 Rhubarb Rhubarb increases the regularity and every
stalk of rhubarb contains 1 gram of fiber, which is in the form of insoluble fiber. It
also has a compound known as sennoside A, containing a laxative effect in your body.
Sennoside A reduces the levels of aquaporin 3, which regulates water transport throughout
the intestinal tract. Reduced levels of AQP3 cause better water absorption, which will
soften your stool and encourages bowel movements.
#8 Artichokes The study shows that artichokes contain a
prebiotic result, which can be useful for gastrointestinal health and sustaining regularity.
Prebiotics are a typical fiber that increases beneficial gut bacteria present in the colon,
helping improve your digestive health. Using prebiotics can also help eliminate constipation.
#9 Kefir It is a fermented milk drink that has probiotics
that are healthy gut bacteria. These gut bacteria cure constipation. Probiotics also enhance
stool frequency, increase stool consistency, and decrease intestinal transit time to increase
bowel movements. Additionally, it makes a great base for smoothies.
Instead, make a probiotic-rich parfait by utilizing kefir and garnishing it with fruit
for an additional boost of healthy fiber.
#10 Figs Figs are an outstanding way to gain more fiber
to increase regular bowel movements. One-half cup with dried figs has 7.5g of fiber, meeting
around 16% and 25% of male’s and female’s everyday fiber requirements.
Figs can be used on their own, and you can also include them in a fruit salad into a
delicious jam that becomes great, along with bruschetta and pizzas.
#11 Sweet potatoes Along with giving a host of essential vitamins
as well as minerals, sweet potatoes also have a handsome amount of fiber to enhance regularity.
One sweet potato has four grams of fiber. Its fiber is generally insoluble and contains
a few particular types, for example, pectin, cellulose, and lignin.
They can be crushed, baked, cooked, and roasted. You can use them instead of white potatoes
in your preferred recipes. Use sweet potatoes as a bread alternative for avocado toast.
#12 Lentils This cooked pulse contains a high amount of
fiber, making it an outstanding addition to your regular diet to eliminate constipation.
Indeed, one-half cup containing boiled lentils has a notable 8 grams of fiber.
Furthermore, consuming lentils can enhance butyric acid production in the colon. Butyric
acid improves bowel movements. Lentils add a hearty taste to soups as well as salads,
whereas they also give a high amount of fiber.
#13 Chia seeds Only one ounce of chia seeds has a massive
11g of fiber content. Indeed, chia seeds are among the most fiber-dense healthy foods accessible
in the market. Chia seeds contain soluble fiber, which forms a gel that can soften and
moisturize the stool for a relaxed passage.
#14 Avocados Avocados contain several nutrients and can
relieve constipation. One cup of sliced avocado has approximately 10 grams of fiber. This
is the source of soluble as well as insoluble fiber that can help eradicate constipation.
Furthermore, replacing carbohydrates with fiber from avocados improves satiety, which
possibly will help weight loss. Besides, avocados can also promote healthy aging. They are a
useful addition to smoothies and tasty on toast.
#15 Oat bran Oat Bran is the outer part of the oat grain
that contains a high amount of fiber. Only one-third cup containing oat bran has approximately
7g of fiber. Although oatmeal, as well as oat bran, originate from a similar oat groat,
they differ in terms of consistency and flavor. Oat bran works particularly well once used
in bread recipes.
Constipation is a common digestive problem that affects a lot of people. Although medicines
and supplements can aid, getting regularity is promising for most individuals with a high
fiber, nutritious diet, and some regularity-increasing foods, as discussed above.
Having a few servings of these healthy foods daily, together with drinking lots of water
and physical activity, can help enhance stool regularity, recover consistency, and eradicate
constipation.
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Stay Healthy.