Food that makes you poop
Are feeling backed up and uncomfortable? Constipation is a common issue that affects many people. Rather than taking medication or supplements, did you know that you can promote regularity by incorporating certain foods into your diet? We’ve done the research and compiled a list of 7 nutritious foods that can help you poop naturally. From apples to flax seeds to kiwis and more, these foods are packed with fiber and prebiotics that can aid in digestive health. Say goodbye to discomfort and hello to healthy poops with the help of these foods!
Definition of constipation
Constipation is a condition where an individual finds it difficult to pass stool or has infrequent bowel movements. Passing stools fewer than three times a week is a common symptom of constipation, along with straining, hard stools, and a sensation of incomplete evacuation. Factors that contribute to this condition include a poor diet, dehydration, medication, illness, nervous system conditions, and mental disorders. [1][2]
Importance of maintaining regular bowel movements
Maintaining regular bowel movements is crucial for overall health as it helps remove waste and toxins from the body. A healthy bowel movement should be easy to pass and occur at least once a day. Constipation can lead to discomfort, and bloating, and even impact mental well-being. Adding fiber-rich foods like fruits, vegetables, and whole grains to your diet can improve bowel regularity and promote long-term health. [3][4]
The link between diet and constipation
Research has shown a link between diet and constipation, with dietary factors such as inadequate fiber intake and high sodium intake being associated with a higher constipation score. On the other hand, intake of grains, lipid-rich foods, total fats, and starch was associated with a lower constipation score. Interestingly, fruits and vegetables, as well as dietary fiber, were not significantly associated with constipation. It is important to maintain a healthy diet to ensure regular bowel movements and prevent constipation. [5][6]
Raspberries
Raspberries are a great addition to your diet if you’re struggling with constipation. These tiny fruits contain eight grams of fiber per cup, just what you need to regulate bowel movements and achieve your daily fiber goals. You can easily add them to your diet by topping your yogurt or salad with some raspberries or snacking on a handful of them throughout the day. [7][8]
Oats
Oats are a great source of dietary fiber, which helps prevent constipation by softening stools and promoting regular bowel movements. A 1-cup serving of oatmeal contains about 4 grams of fiber, which can go a long way in keeping you regular. Soluble fiber found in oats dissolves in water, forming a gel-like substance that adds bulk to your stool, making it soft and easy to pass. So next time you’re looking for a breakfast option that promotes good bowel health, consider a hearty bowl of oatmeal topped with some fresh fruit or nuts for extra fiber and flavor. [11][12]
Prunes
Prunes are often associated with constipation relief due to their high fiber content and sorbitol content, which is a natural laxative. Studies have found prunes to be effective in promoting regular bowel movements. In addition, prunes are also delicious snacks that can be enjoyed for their flavor and nutritional benefits. It is important to keep in mind that consuming too many prunes or any food with laxative properties can lead to diarrhea and should be consumed in moderation. [13][14]
Apples
Apples are rich in soluble fiber, which helps move material out of the body and prevent constipation. Eating an apple with the skin on also provides insoluble fiber. This fiber combination helps to promote regular bowel movements and banish bloating. Bonus points if you choose organic since conventional apples are among the top 12 fruits and vegetables with the highest levels of pesticide residue. [15][16]
Pears
Pears are a great fruit to help with constipation as they contain both insoluble and soluble fiber, which assist in keeping your gut healthy and working well. With about 5.5 grams of fiber per medium-sized pear, it provides around 20% of your daily fiber needs. Additionally, pears are a natural laxative due to their relatively high fructose content and the presence of sorbitol, making stools soft and easy to pass. Enjoy pears whole, sliced, or in a variety of dishes. [17][18]
Kiwis
Kiwifruits are known to be effective in improving bowel movements. Studies have shown that consuming kiwifruit increases water retention in the small bowel and ascending colon and increases total colonic volume. This results in an increase in stool frequency and looser stool consistencies, making kiwifruit a great dietary alternative to laxatives in mild constipation. Not only is kiwifruit effective, but it also has a high patient satisfaction score compared to other natural treatments for chronic constipation. Try incorporating kiwifruit into your diet for a natural and effective way to promote regular bowel movements. [19][20]
