Constipation is something, which we all suffer from time to time and yet feel embarrassed about discussing it. The jam in our intestines feels worse than the traffic jam which we experience on the roads. When one does not pass poop regularly, then it affects everything, such as energy levels, your moods etc. It’s important to not neglect constipation and take active measures in relieving it. Some of the common signs of constipation include: Pain upon pooping, bloating and irregular bowel movements.
Along with eating foods that make you poop, it is also important to pay attention to the medicines, which you are taking. There are some medicines, such as iron supplements, antidepressants, painkillers and antacids, which cause constipation and hence difficulty in pooping.
Here are eight amazing foods that she suggests can help clean your stomach and treat constipation.
Even without its pith, the fruit seems to have laxative properties that can help relieve constipation and make you poop. Grapefruits contain about 2.3 grams of fiber per 154-gram serving.
But keep in mind that grapefruit juice might interfere with certain medications. Hence, if you are taking any other medication, do consult your doctor first.
Here’s a not-so-fun fact: Research suggests that if you don’t like veggies (and fruit for that matter), you’re much more likely to develop constipation. So it should come as no surprise that vegetables made the cut here. Broccoli packs 5.1 grams of insoluble fiber per cup, so you should probably listen to mom about that whole eat-your-greens thing.
Eating a bowl of rice may make your gut happy. In a Japanese study, people who ate the highest intake of rice had 41% lower odds of suffering from constipation. The researchers didn’t examine exactly why, but rice’s fiber may play a role, or it may be that people who ate rice naturally had healthier diets. Since it may be the fiber, go for brown rice—it offers 4 grams per cup compared to 1 in white.
Berries are always in the superfood spotlight due to their abundance of antioxidants, but they’re also rich in other essential nutrients.
“You are eating tiny seeds in each bite, so it increases your fiber.
Half a cup of both blackberries and raspberries pack in about four grams of fiber each. Half a cup of sliced strawberries offers about half the amount.
These fruits are super versatile, so throw them into your whole grain cereal and pancakes, or even add some low-fat whipped cream on top of a bowl of your favorite berries for a low-calorie dessert option.
These mini cabbages are also good sources of fiber, which makes your stool bulky and helps you poop – treating constipation in the process. But if you aren’t used to consuming much fiber before, start small. Otherwise, the fiber in the sprouts doesn’t break down in the small intestine – ultimately leading to gas.
6.Nuts and Seeds
Nuts and seeds are a surprisingly good source of fiber and will help keep you regular. Popular nut choices include almonds and cashews. Some good seed options include pumpkin and sunflower.
You may see nuts and seeds mentioned on lists of foods that claim to cause constipation, however, this is anecdotal. As long as you drink enough water along with eating nuts and seeds, they should help keep you regular. It’s important to note that eating any of the high-fiber foods mentioned on this list without getting enough water can lead to constipation.
It’s extremely easy to incorporate nuts and seeds into your regular diet. They’re very versatile, making a great salad topper or portable snack.
Along with being a great source of fiber, many nuts and seeds contain healthy fats that benefit overall health.
If sluggish bowels are your problem, researchers say high-fiber kiwifruit may be the kick you’re looking for. A study by researchers in Pacific Asia found that IBS sufferers who ate two kiwis a day for four weeks had less constipation and a general lessening of IBS symptoms than those who didn’t.
Sweet potatoes contain a good amount of fiber to help alleviate constipation.
One medium-sized sweet potato (about 114 grams) contains 3.8 grams of fiber, which is 15% of the recommended daily intake.
Sweet potatoes contain mostly insoluble fiber in the form of cellulose and lignin. They also contain the soluble fiber pectin.
Insoluble fiber can aid bowel movements by adding bulk and weight to stools.
One study looked at the effects of eating sweet potato on people undergoing chemotherapy.
After just four days of eating 200 grams of sweet potato per day, participants experienced improved symptoms of constipation and reported less straining and discomfort, compared to the control group.
Sweet potato can be roasted, steamed, boiled or mashed. It can be used in any recipe that calls for regular potatoes.