11 Foods that can help you poop better💩
Have you ever felt stuck and uncomfortable sitting on the toilet seat unable to let go? Different people have different bathroom habits and thus the severity of constipation would vary from person to person.
Constipation is a result of slow movement or passage of food through the intestinal passage and may stem from an unhealthy diet, dehydration, medications, or illness. Passage of stools less than 3 times per week, accompanied by straining, lumpy/hard stools, being unable to pass stool a sense of incomplete evacuation are the major markers of being constipated.
Including the right foods in one’s diet and making small lifestyle changes can help alleviate your tummy troubles. Here are 11 foods that you must include in your diet to help you poop better and relieve constipation:
1. Papaya
Papaya is a wonder fruit when it comes to constipation due to its high soluble fiber content. It also contains papain enzymes which makes the digestion of protein a little easier.
2. Pears & Apples
Pears and apples, when eaten with their skins are packed with the goodness of fiber. 1 medium-sized pear or apple provides up to 4–5 g of fiber. Apples contain pectin which is fermented by the gut bacteria to form short-chain fatty acids which help in the softening of the stool. Pears on the other hand are high in fructose and sorbitol which have laxative effects and helps to stimulate bowel movements.
3. Berries
Berries are a sweet constipation remedy. All kinds of berries- strawberries, raspberries, blackberries, blueberries provide good amounts of fiber and high water content, both of which will help to ease constipation.
4. Beans, Pulses, and Legumes
Did you know that including 1 cup of cooked beans is sufficient enough to cover up for more than half of the recommended dietary allowance for fiber? Beans pulses and legumes contain both a mix of soluble and insoluble fiber which helps to add bulk to the stool and ease the passage.
5. Dried fruits
Snacking on dried fruits such as dates, fig, prunes, apricots, and raisins can also help in relieving constipation. Prunes, in particular, contain sorbitol which also acts as a laxative. Dried fried can be simply addictive to munch on so keep your portions in mind and ensure that they are free of any added sugar :)
6. Kiwi
Kiwi is packed with enzymes that promote the movement of the gastrointestinal tract as well as several phytochemicals which help in improving digestion. Additionally, they also contain good amounts of fiber which helps to promote intestinal movements.
7. Greens
Greens such as spinach, broccoli, cabbage, cucumber, etc. are not only rich in vitamins and minerals but also rich in fiber. A 100 g serving of vegetables can help one provide 3–4 g of fiber which helps to meet our daily dietary fiber intake.
8. Sweet potato
Cellulose and lignin are two types of insoluble dietary fiber present in sweet potato along with pectin which is a soluble fiber. A medium-sized sweet potato provides up to 3.8 g of dietary fiber which helps to add bulk to the stool and ease movement.
9. Nuts & seeds
Nuts and seeds are another powerhouse of fiber to help relieve constipation along with acting as sources for healthy fats. A 15 g serving of nuts and seeds provides up to 2–3 g of dietary fiber but one should be mindful of the portion sizes and the added sodium content especially in the salted versions.
10. Whole grains
Whole grains such as whole wheat, brown rice, oats, barley, finger millet, pearl millet, quinoa, etc are excellent sources of soluble fiber which helps to ease the passage of stool and adds bulk to it. They also serve as prebiotics, that is, food for the growth of healthy gut bacteria to promote good gut health.
11. Probiotic foods
How can we miss on probiotic foods when talking about gut health? Including probiotic foods like curd, buttermilk, kefir, kombucha, sauerkraut, and kimchi helps to promote the growth of gut-friendly bacteria and reduce the frequency of constipation.
While constipation results from an unbalanced diet majorly, it is also important to get hold on to some lifestyle changes¹ and keeping your hydration levels in check to prevent constipation and it’s consequent complications in the long run.
Key Takeaways:
- Constipation can stem from unhealthy diet and lifestyle habits, dehydration, medications, or illness.
- Passage of stools less than 3 times per week, accompanied by straining, lumpy/hard stools, being unable to pass stool a sense of incomplete evacuation are the main symptoms of constipation.
- Including the right foods like papaya, pears, apples, berries, nuts and seeds, berries, beans & legumes, dried fruits, kiwi, greens, sweet potato, whole grains, and probiotic foods help to relieve constipation.
References:
- https://medium.com/diet-nutrition/increase-physical-activity-and-fiber-intake-for-constipation-bd211d1b7516
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544045/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291444/
