Are you struggling with constipation and looking for natural ways to get things moving? Diet plays a crucial role in your bowel regularity. Eating the right foods can be a gentle and effective way to stimulate your digestive system and find relief. Let’s explore the best Foods To Make You Poop and keep things flowing smoothly.
The Power of Fiber: Your Natural Laxative
Fiber is indigestible plant-based material that adds bulk to your stool, making it easier to pass. It’s like nature’s broom, sweeping waste through your digestive tract. For adults, the recommended daily intake of fiber ranges from 22 to 34 grams, depending on age and sex. Unfortunately, many people don’t get enough fiber, which can contribute to constipation. Incorporating fiber-rich foods is a top strategy to help you poop more regularly.
Excellent sources of fiber include:
- Whole Grains: Opt for whole wheat bread and pasta, oatmeal, and bran flake cereals. These are packed with fiber and complex carbohydrates for sustained energy and digestive support.
- Legumes: Lentils, black beans, kidney beans, soybeans, and chickpeas are fiber powerhouses. They are versatile and can be added to soups, salads, and main dishes.
- Fruits: Berries, apples with the skin on, oranges, and pears are not only delicious but also rich in fiber and essential vitamins. Eating fruits with the skin maximizes your fiber intake.
- Vegetables: Carrots, broccoli, green peas, and collard greens are great choices. Load up your plate with a variety of colorful vegetables to boost your fiber and nutrient intake.
- Nuts: Almonds, peanuts, and pecans are convenient snacks that offer a good dose of fiber along with healthy fats and protein.
Hydration: Water is Key to Poop Success
Fiber works best when it absorbs water, softening your stool and making it easier to pass. Drinking plenty of fluids is just as important as eating fiber for relieving constipation. Water is the best choice, but you can also include naturally sweetened fruit and vegetable juices and clear soups in your daily intake. Staying well-hydrated is crucial not only for bowel regularity but also for your overall health. Consult with a healthcare professional to determine the ideal fluid intake for you based on your individual needs.
Foods to Avoid When You’re Blocked Up
While adding fiber-rich foods is essential, it’s also helpful to limit or avoid foods that can worsen constipation. These are typically low in fiber and can slow down your digestive system:
- Chips
- Fast food
- Meat (especially processed and fatty meats)
- Prepared foods: Some frozen meals and snack foods are low in fiber and high in processed ingredients.
- Processed foods: Hot dogs and some microwavable dinners often lack fiber and can contribute to constipation.
By focusing on fiber-rich foods and staying hydrated, you can naturally encourage bowel movements and alleviate constipation. Remember to gradually increase your fiber intake to allow your body to adjust, and consult a healthcare professional or dietitian for personalized dietary advice.
Reference
Last Reviewed May 2018
This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.
