Hey there, readers! Constipation is frustrating. You feel bloated but can’t do anything about it. The problem is so common, about 20% of the world's population suffers from it. The most common reasons are the slow movement of food in the digestive system, low fiber, and aging. In today’s post, we’ll be discussing healthy foods that make you poop. What makes apples our top choice? Are flaxseeds really as effective as we think? What about rhubarb, artichokes, and kefir? How do they help with constipation? We’ll be discussing all of these AND more...
1. Apples
An apple a day keeps constipation away. Apples are great for your health. They definitely help you poop regularly. That’s because they’re rich in fiber. As fiber goes through your intestines, it binds with your stool to ensure you have a smooth and regular bowel movement. Apples also have a soluble fiber called pectin, which works like a laxative. In one study, 80 participants with constipation were given pectin supplements. Results after four weeks showed it reduced constipation, increased speed in the colon, and also boosted healthy bacteria in the gut. How do you like them apples?!
What’s your favorite fruit? Is it one that helps you go to the bathroom? Does it have other functions? Sound off in the comment section, and start a conversation with our healthy mind - think big community...
2. Prunes
Prunes are dry fruits known for their laxative properties. If you eat four prunes, weighing around 30 grams, you get 2 grams of fiber. Prunes also have compounds your body can’t digest easily. This compound works by getting the water into your intestines, which in turn helps your bowel movement. Research has shown prunes can help soften stool and increase bowel movements. Eating prunes is beneficial for you in the long run. It will not only help with constipation but also provide high-quality antioxidants. Eating prunes daily gives you the type of antioxidants your body requires to boost your bone health. It also reduces your risk of getting heart disease and diabetes. Plus, it’s incredibly easy to include them in your daily diet. You can eat them on their own, or top your smoothies and oatmeal with them!
3. Kiwi
Kiwi is a great source of fiber. This means it will definitely help you with regular bowel movements. One medium-sized kiwi comes with around 2 grams of fiber. Eating kiwi helps kick-start bowel movements, and is especially helpful for those suffering from chronic constipation. In a study involving over 50 participants, all of them were given kiwi two times a day for four weeks. Results showed kiwi helped decrease the need for a separate laxative, and also improved constipation symptoms.
4. Flax Seeds
These special seeds increase the frequency of your bowel movements. They’re rich in fiber, with one tablespoon of the seeds giving you 3 grams of fiber. Results from a study showed eating 10 grams of flaxseed for 12 weeks helped with constipation. It also improved digestive conditions in the body. Another study showed flax seeds help both constipation and diarrhea.
5. Pears
Pears come with different benefits when it comes to constipation. They’re rich in fiber, with one medium pear giving you 6 grams. Pears are also a great source of sorbitol, which can help induce a bowel movement. An additional advantage of pears is they contain fructose, a type of sugar that your body absorbs at a slower rate. As a result, it works in the same way prunes do, by bringing water into the intestines and helping bowel movements.
6. Beans
Almost all types of beans are rich in fiber. Take black beans for example. A half-cup gives you as much as 7.5 grams of fiber. More importantly, beans have soluble and insoluble fiber. Both these types work in different ways to alleviate your constipation issues. Soluble fiber softens your stool and helps it pass easily. Insoluble fiber, however, goes through your intestines and helps in the formation of stool. A study showed having a mix of the two fibers doesn't just help relieve your constipation. They also help your body get rid of gas.
7. Rhubarb
Rhubarb is another food that works to ease you out of constipation. One stalk of rhubarb gives you a single gram of insoluble fiber. It also has a compound known to be a natural laxative. This compound aids your bowel movements by decreasing the levels of a particular protein. And how does this help you exactly? Well, this particular protein regulates water passages to your intestines. By decreasing this protein, you will have a softer stool as more water is absorbed by your digestive tract.
8. Artichokes
Artichokes help your digestive system. They have a prebiotic effect on your body. Prebiotics are fibers which help increase the population of good bacteria in your colon. This reduces constipation. Research analyzing various studies showed prebiotics not only improved the consistency of your stool but also helped with the frequency of your bowel movements. A study of over 200 participants showed that eating artichoke extract reduced the effects of irritable bowel syndrome, and also promoted normal bowel movement.
9. Kefir
Kefir is a type of milk-based beverage which has a probiotic effect on your digestive system. Probiotics are necessary to regulate the frequency of your stool as well as their consistency. This fermented beverage promotes regular bowel movements. In a study involving 20 participants, all of them were given kefir for four weeks. Results showed they used fewer laxatives, while their bowel movement frequency and stool consistency greatly improved. Research showed that probiotics improved the entire journey time in the gut, along with stool consistency.
10. Figs
Dried figs make for a great source of fiber to increase your bowel movements. In the dried form, they provide you with a large amount of fiber. Half a cup gives you as much as 7.5 grams. A study showed it increases stool weight and improves its transit time in your intestines, making it a natural solution to your constipation woes. Another study found out that fig paste helps reduce discomfort in your abdomen and improves stool consistency.
11. Sweet Potatoes
Sweet potatoes come with a lot of nutrients and fiber. A medium-sized sweet potato weighs around 150 grams. This gives you about 4 grams of fiber. Sweet potatoes mostly contain insoluble fiber. By now, you certainly know how great this is! A study conducted on patients suffering from leukemia and undergoing chemotherapy found sweet potato helped A LOT with constipation. Results showed eating sweet potatoes improved symptoms of constipation and participants experienced much less discomfort while on the toilet.
12. Lentils
Lentils, or pulses as they are also known, are a rich source of fiber, which makes them effective in relieving constipation. Nearly 100 grams of lentils give you as much as 8 grams of fiber. When you eat lentils daily, you’ll find your bowel movements are a lot easier and better regulated. That’s because lentils help your body produce a specific type of acid that has a direct role in improving your bowel movements.
13. Avocados
Surprised to see avocados on the list? Me too! After all, they are chock full of healthy fats and how’s that ever going to help you poop? Well, don’t forget those avocados also store wonderful fiber. One cup of sliced avocado gives you 10 grams. This fiber is of both types... soluble and insoluble. So the next time you’re constipated, maybe opt for an avocado smoothie or eat avocado toast for breakfast. Guacamole isn’t a bad option either. You can also top your oatmeal with avocado slices. Another good thing about this nutritious fruit is that it helps you lose weight and slows down aging. The credit goes to the healthy fats, antioxidants, and fiber in this youth-preserving fruit. Even research has proven to replace carbs with healthy fats and fiber from avocados will promote satiety. This means you won’t be overeating due to cravings and hunger pans. And that translates into weight loss!
Being constipated can make you feel miserable. But sometimes we go so overboard with constipation remedies, they result in diarrhea. What should you do in that case? You might be surprised to learn that your poop actually says A LOT about how your body’s doing.
Do you get constipated often? Do you eat any of these foods regularly? Let us know in the comments below!
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.