Constipation is a common problem affecting an estimated 20% of the population. A low-fiber diet, old age and physical inactivity can also contribute to constipation. While remedies for constipation typically include laxatives, stool softeners and fiber supplements, incorporating a few regularity-boosting foods into your diet can be a safe and effective alternative. This article lists 10 healthy foods that can help you poop.
10 Healthy Foods That Help You Poop
Kefir is a fermented milk beverage that contains probiotics, a form of healthy gut bacteria that may help alleviate constipation. Kefir makes the perfect base for smoothies or salad dressings. Alternatively, try making a probiotic-rich parfait using kefir and topping it with fruit, flaxseeds or oats for an extra boost of fiber.
This edible pulse is packed with fiber, making it an excellent addition to your diet to relieve constipation. Lentils add a rich, hearty flavor to soups and salads alike, while also providing plenty of added fiber and health benefits.
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Just one ounce (28 grams) of chia seeds contains a whopping 11 grams of fiber.
In fact, chia seeds are made up of about 40% fiber by weight, making them one of the most fiber-dense foods available. Try mixing chia seeds into smoothies, puddings and yogurts to pack in a few extra grams of soluble fiber.
Prunes are often used as a natural laxative — and for good reason. Not only do they contain 2 grams of fiber per 1-ounce (28-gram) serving, but they’re also a good source of sorbitol. Sorbitol is a type of sugar alcohol that is poorly digested in the body. It helps alleviate constipation by drawing water into the intestines, spurring a bowel movement.
Prunes add a hint of sweetness when used to garnish salads and pilafs. A small glass of prune juice with no added sugar can also be a quick and convenient way to get the same constipation-busting benefits found in whole prunes.
Most varieties of beans are high in fiber and can help maintain regularity.
For example, black beans boast 7.5 grams of fiber per cooked half cup (86 grams), while a half cup (91 grams) of cooked navy beans contains 9.5 grams of fiber
Beans also contain good amounts of soluble and insoluble fiber, both of which help ease constipation in different ways.
Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass.
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Pears can help alleviate constipation in a few different ways.
First, they are high in fiber. Pears are also high in sorbitol, a sugar alcohol that acts as an osmotic agent to pull water into the intestines and stimulate a bowel movement.Pears are incredibly versatile and easy to add to your diet. They can be included in salads and sandwiches or consumed raw for a sweet snack.
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Both rhubarb’s fiber content and natural laxative properties encourage regularity.
Each stalk of rhubarb (1.8 ounces or 51 grams) includes 1 gram of fiber, which is mostly bulk-promoting insoluble fiber .Rhubarb can be used in a variety of baked goods, added to yogurt or even be added to oatmeal for a kick of added flavor.
Kiwifruit is especially high in fiber, which makes it an excellent food to help promote regularity.
Just one medium kiwi (2.7 ounces or 76 grams) contains 2.3 grams of fiber.ry adding kiwifruit to your next smoothie for a tasty, high-fiber treat.
Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 4 grams of fiber. Apples can be used as a healthy topping for foods like yogurt and oatmeal or enjoyed on their own as a convenient and nutritious snack.
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Artichokes have a prebiotic effect, which can be beneficial for gut health and maintaining regularity. Artichokes are available in both fresh and jarred form and can be used in everything from creamy dips to flavorful tarts.
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