Keeping yourself regular is the cornerstone of a healthy life. It rids the body of toxic waste and keeps the digestive tract moving smoothly. Did you know healthy digestion has been linked to better mood, weight management, a clear complexion, and a better overall wellbeing? While nearly all bodily functions are linked to digestive health, around 70 million Americans are affected by digestive diseases. That’s partly because today many people eat poor diets and live a high-stress lifestyle. To help relieve constipation, ditch the dangerous laxatives and eat these 17 foods that make you poop!
Pick a berry, any berry, and chances are it will help get things moving in no time. That’s because most berries are a good source of fiber. For example, one cup of fresh strawberries provides 2.9 grams of fiber. The same size serving of blueberries will provide you with 3.6 grams, blackberries have 8 grams, and raspberries also have 8 grams. Fiber is essential for healthy digestion because it adds bulk to your stool, helping waste pass through the intestines and eventually exit the body. While we know the importance of fiber, according to the American Dietetic Association, the average American only gets about 15 grams daily. That’s much less than what people should be consuming. Women should eat between 21 to 25 grams of fiber a day and men should try to eat between 30 to 38 grams. The American Academy of Family Physicians recommends eating at least two cups of fiber-filled fruits and vegetables each day.
Along with fiber, berries also contain a high water content and can help keep you hydrated. Often times, constipation is caused by dehydration.
Additionally, berries are low in calories. So if you’re watching your weight, berries are a great option. One of the best ways to eat berries is to mix them together and create a berry salad. You can also toss them into a blender and whip up a healthy and delicious smoothie.
Not only will berries help you poop, they’re also loaded with antioxidants that can help give you energy and protect your body from free-radicals.
Your grandma’s remedy for constipation remains one of the most effective natural treatments today. Of course, I’m talking about prunes! Both prunes and prune juice have been proven effective at relieving constipation. In one study, participants were given a daily dose of either dried plums or psyllium. They then tracked their bowel movements for several weeks. Researchers found dried plums to be more effective than psyllium for the treatment of mild to moderate constipation. They recommend prunes as the first treatment option if you are hit with mild to moderate bouts of constipation.
Dried or Fresh
When you eat dried prunes you’ll be getting much more fiber than you will if you eat a fresh plum. Prunes will almost certainly help with constipation, and while plums may offer some vitamins and nutrients, they may not be enough to make you poop.
3) Dried Fruit
So we just went over the benefit of eating prunes (AKA dried plums), but that’s not the only dried fruit that can offer you constipation relief. There are a number of dried fruits that benefit digestion because the drying process concentrates all of the nutrients in the fruit, including the fiber. Popular dried fruits with respectable amounts of fiber include banana chips, dried apricots, dried apples, dried peaches, and dried cranberries.
Along with a high-fiber content, all of the dried fruits I just mentioned will offer you additional benefits. Many contain various vitamins, minerals, and antioxidants that will help boost your energy and provide you power to get through the day.
To find out how you can make your own dried fruit, watch this short video:
Watch Your Sugar Intake
Dried fruits contain concentrated amounts of everything fruits contain, including the sugar. So, while dried fruits are healthy, you’ll definitely want to watch out that you don’t overdo it with the dried fruit. It’s pretty easy to eat a full day’s worth of sugar and carbohydrates in one sitting. Take your time as you eat the dried fruit and really chew it up.
There’s a reason people use the phrase, “An apple a day keeps the doctor away.” Apples are a nutrient-dense super fruit that benefits the body in many ways. One of the most notable benefits is helping to keep the digestive system functioning properly. Along with preventing and relieving constipation, apples have also been known to relieve bouts of diarrhea. That’s because the fiber in apples acts as a bulking agent that firms up the stool. This helps to move waste through your digestive system if you’re constipated and firms up the stool if you have diarrhea.
Speaking of the fiber in apples, the popular fruit contains a type of soluble fiber called pectin, which works by binding to fatty substances in the digestive tract (including cholesterol) and promoting their elimination.
Aside from being a high-fiber food, apples fight inflammation and boost energy. Since lack of physical activity is a main contributor to constipation, a boost of energy could help keep you active and release any trapped stool from the digestive system!
Cooked Apples in Winter
Apples make the perfect snack all year long. While biting into a cool apple in the hot summer months is extremely refreshing, apples are also delicious when they’re served hot. During the cold winter months, bake apples and sprinkle some cinnamon on top! Apples are harvested in the fall and this is the best time to eat them from local organic farmers in your area.
There are a wide variety of beans — pinto, lima, kidney, navy, black, etc. While they each contain a slightly different amount of fiber, they are all great sources. There have been numerous studies linking beans to improved digestive health. Additionally, since they are a carbohydrate and digested slowly, beans help keep you feeling full for longer.
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