20 foods that help you poop and relieve constipation

By Dr. Sachin Singh | 13th Dec 2021

20 foods that help you poop and relieve constipation

What does it mean when you say you have constipation?

Having constipation means that your bowel movements are more difficult or occur less frequently than they normally would. It’s something that almost everyone experiences at some point in their lives. When your body gets back on track, you’ll feel a lot better about yourself. Every individual’s average time in between bowel motions is unique. Dehydration, bad food, medicines, illness or disease of the nervous system or mental illness may be to blame. However, foods for constipation by increasing size, soften stool, decrease transit time, and boost frequency.

Foods to help constipation.

Constipation manifests as:

  • A week goes by without you having more than three bowel motions.
  • Your faeces are lumpy, dry, and firm.
  • It’s tough or uncomfortable to pass your stools.
  • You’ve had a stomach ache or cramping.

Having constipation means that your bowel movements are more difficult.

Use this fast-pick list of high-fibre foods to get started, and then read on to learn more about why these foods can help you with constipation in more detail.

foods for constipation-

  • Fruit
  • Whole Grains
  • Vegetables
  • Nuts
  • Seeds
  • Beans and Legumes

Foods to eat when constipated

Everyone’s bowels react differently to different diets, but the following nutritious, natural foods can help to alleviate constipation in some people:

  • Foods to eat when constipated is Yoghurt and kefir are two types of fermented milk- Probiotics are microorganisms found in many dairy products, including yoghurt and kefir. Probiotics are commonly referred to as “good bacteria,” and they have been shown to promote gut health and ease the passage of stool, among other benefits.
  • Foods to eat when constipated is pulses- Most legumes, such as beans, lentils, chickpeas, and peas, are high in fibre, an important component for healthy digestion and regular bowel movements.
  • Soups that are clear-Soups made with clear liquids are nutrient-dense and easy to consume. They can help soften difficult-to-pass stools by adding moisture to them.
  • Prunes-There is a long history of using prunes and prune juice as a home treatment for constipation in various regions of the world. Prunes are high in fibre, a substance that has been shown to ease and speed up bowel movements. 

Foods that relieve constipation

  • Beans are foods that relieve constipation-To put it another way, beans contain more than 10 grammes of fibre per cup serving, which is more than nearly any other fibre source.
  • Foods that relieve constipation are kiwis-The juicy green flesh of the kiwi fruit may be precisely what the doctor ordered to alleviate constipation symptoms. One medium kiwi contains around 2.5 grammes of fibre, as well as a variety of vitamins and elements that are essential for overall health.
  • Foods that relieve constipation is Sweet potatoes-A medium-sized roasted sweet potato with skin that contains 3.8 grammes of fibre, which helps aid digestion. 

Foods to help constipation

  • Foods to help constipation are raspberries-When eaten on their own, with a little cream, or mixed into yoghurt, these calcium and vitamin C-rich berries are delightfully crimson. 
  • Foods to help constipation are pears-Vitamins and antioxidants are plentiful in this juicy fruit, as well as fibre and water, which can alleviate constipation. There are just about 60 calories in a single pear.
  • Foods to help constipation is popcorn-As long as you don’t smother it in salt and butter, it can be a healthy snack at any time. Even if you’ve never heard of it, it’s packed with fibre.
  • Foods to help constipation is watermelon-A bowel movement may be aided by this food’s high water content, which makes up for the lack of fibre. It’s packed with vitamins and minerals, as well as antioxidants that can help keep your cells healthy.

Foods that make you poop

  • Apples are foods that make you poop-There are 3.6 grammes of fibre per small apple (5.3 ounces, or around 149 grammes). Stool formation and regularity are enhanced by the passage of fibre through your intestines undigested. 
  • Prunes are foods that make you poop-As a laxative, Prunes are a natural choice, which is a good thing. Prunes (32 grammes) include 2 grammes of fibre, 7 per cent of your daily vitamin A and potassium needs, and are an excellent source of vitamin C. (5).
  • Artichokes are foods that make you poop-This prebiotic impact can be advantageous for gut health and regularity, according to studies. 

Foods that help you poop

  • Foods that help you poop is Kefir-Adding kefir to your diet may help ease constipation because it contains probiotics, a type of good gut bacteria that can aid in digestion. Probiotics have been demonstrated to increase stool frequency, enhance stool consistency, and reduce intestinal transit time to speed up bowel motions.
  • Broccoli Foods that help you poop-Sulforaphane, an antioxidant found in broccoli, may help protect the gut and improve digestion. Sulforaphane may also assist to prevent the expansion of some intestinal microbes, which can have an adverse effect on digestion, from taking hold.
  • Wheat hull Foods that help you poop-This prebiotic impact can be advantageous for gut health and regularity, according to studies. Adding prebiotics to your diet can improve your digestive health by feeding your colon’s healthy bacteria.

Best dietary high-fibre foods for constipation

Whole-grain bread, cereals, and pasta are the way to go. The cell walls of cereal fibres are generally resistant to digestion and are capable of retaining water within the cells. In terms of laxative properties, wheat bran can be an excellent choice.

Is there anything else that has a lot of high-fibre foods for constipation?

Do not forget to include legumes like beans and lentils in your diet. In addition to increasing stool weight and bacterial count, the fibre present in citrus fruits and legumes also stimulates colonic flora growth.

How many high-fibre foods for constipation do we need daily?

Fibre intake for women under the age of 51 should be no less than 25 grammes per day. The recommended daily fibre intake for men under the age of 51 is 38 grammes. Women over the age of 51 should eat at least 21 grammes of fibre per day. Older men should consume 30 grammes each day.

High-fibre foods list for constipation

To name a few, high-soluble-fibre foods include dried beans (including oats), oat bran (including rice bran), barley (including rice bran), citrus fruits (including apples and strawberries), and peas and potatoes. Wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables are all high in insoluble fibre.

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