Do you often find yourself spending time in the washroom with not much success? If you’re all blocked up then don’t be embarrassed, because constipation happens! And we’re here with solutions to help you poop better.
But first, let’s understand what causes constipation?
Constipation happens when the movement of food through the digestive system slows down, because of a low-fibre diet, old age, physical inactivity, or certain medications.
Although there are many over-the-counter remedies for curing constipation like laxatives and stool softeners—it’s best to start with fibre-rich foods that keep your bowel movements in tip-top shape.
So without further ado, here’s presenting five foods that can help you poop better:
1. Munch on some juicy apples
While we all know that an apple a day can keep the doctor away, turns it out this fruit can also keep constipation at bay. According to a study by the US National Library of Medicine, apples are a great source of fibre with each apple providing up to four grams of fibre.
A specific type of soluble fibre called pectin, found naturally in apples, is known to be a laxative. Research suggests that pectin smoothens the process of colon transit of food by increasing the beneficial bacteria in the gut. So, top up your yogurt and oatmeal with fresh apples or just bite into one.
2. Sweet potatoes can bring you sweet relief
While the lack of smooth colon transit might make you feel like a potato, sweet potato can actually help you poop. A powerhouse of vitamins and minerals, sweet potato also contains a good amount of fibre that can help increase poop regularity.
Research studying the dietary fibre found in sweet potatoes claims that one medium sweet potato has healthy fibres such as cellulose, lignin, and pectin. This fibre content, according to a 2016 study, helped 57 leukaemia patients poop better by reducing straining and discomfort while they were undergoing chemotherapy.
Also read: Meet the healthy potato that can help you lose weight
3. Juicy pears are the way to go!
While pears might not seem like a poop-friendly food, they actually are. Interestingly, one medium pear can help us meet 24% of our daily fibre needs since it contains six grams of fibre.
Other than its high-fibre content, pears have many qualities that can help you poop. A study by the American National Institute of Health found that pears have sorbitol and fructose. These naturally-found sugar alcohols act as osmotic agents that pull water into the intestines and stimulate bowel movements.
4. Let chia seeds do their magic!
While we all have recently discovered how phenomenal this superfood is for weight loss, we can’t deny its laxative benefits. According to a study by the US National Library of Medicine, chia seeds are one of the most fibre dense foods, since 40% of its weight is just fibre. This micro-superfood can absorb 12 times its weight in water and moisten stool allowing for easier elimination.
5. Kiwi fruit is the sweetest laxative you can try
The juicy kiwi fruit is extremely high in fibre and can help stimulate movement in the digestive tract, helping to induce a bowel movement, according to an American National Institute of Health study.
The study gave 33 constipated and 20 non-constipated participants kiwi fruit twice daily over a four-week period. They found that kiwi fruit helped speed up intestinal transit time, decrease laxative use, and improve symptoms of constipation. So, the next time you feel blocked up, just blend a kiwi fruit into your smoothie for a high-fibre treat.
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