mojatu .com
24 Health & Food
14 Healthy Foods That Help You Poop
By Rachael Link
Constipation is a common problem affecting an
estimated 20% of the population. A decrease in the
movement of food through the digestive system,
is one of the most common causes. 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 14 healthy foods that can help you
poop.
1. Apples: Apples are a good source of fiber. Fiber
passes through your intestines undigested, helping
with the formation of stool and promoting regular
bowel movements. In one study, 80 participants with
constipation took pectin supplements. After four
weeks, the symptoms of constipation reduced. 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.
2. Prunes: Prunes are often used as a natural laxative
— and for good reason.. 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.
3. Kiwifruit: Kiwifruit is especially high in fiber, which
makes it an excellent food to help promote regularity.
Kiwifruit has been shown to stimulate movement
in the digestive tract, helping to induce a bowel
movement. Kiwifruit helped to speed up intestinal
transit time, decrease laxative use and improve
symptoms of constipation. Try adding kiwifruit to your
next smoothie for a tasty, high-fiber treat.
4. Flaxseeds: In addition to their wide variety of
health benefits, flaxseeds’ high fiber content and
ability to promote regularity definitely make them
stand out. One animal study showed that flaxseed
can help treat both constipation and diarrhoea. It
was found to increase stool frequency and also have
an anti-diarrheal effect, reducing diarrhoea by up to
84%. Flaxseeds can add extra fiber and texture when
sprinkled onto oats, yogurt, soups and shakes.
5. Pears: Pears can help alleviate constipation in a
few different ways. First, they are high in fiber. One
medium pear contains 6 grams of fiber, meeting up
to 24% of your daily fiber needs. 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. They can be included in salads and
sandwiches or consumed raw for a sweet snack.
6. Beans: Most varieties of beans are high in fiber and
can help maintain regularity. 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. On
the other hand, insoluble fiber passes through the
digestive tract intact and adds bulk to stool. If you’re
looking for an easy way to increase your fiber intake,
beans are a good way to do so. Add them to soups,
dips or side dishes for a delicious dose of fiber.
7. Rhubarb: Both rhubarb’s fiber content and natural
laxative properties encourage regularity. Rhubarb also
contains a compound called sennoside A, which has a