Washroom business is the first thing that most of us do in the morning. And somehow pooping without any difficulties remains a distant dream for many. In this article, we are going to go through some laxative foods or foods that help you clear your bowel. Following the given instructions and consuming these nutrient-rich foods will give you a great start in the mornings!
Foods to eat when you are constipated
This fruit is easily available in every region. Even a medium-sized apple is highly rich in fiber. It contains 4.4 grams of fiber that makes 17% of one’s daily intake.
Apple contains a dietary fiber called pectin. Pectin ferments quickly when it reaches the gut. The bacteria present in the gut transform pectin into short-chain fatty acids. These short-chain fatty acids help in pulling water into the colon. Now that water present in the colon makes the stool soft along with decreasing the gut transit time.
Pectin presence in the apple plays an important role in accelerating the movement of stool through the intestines. Hence, improving the symptoms of constipation.
These fiber boosting fruits can be eaten whole or only its juice. you can also make some bakery goods with apple or even salads. The best variant of apple that helps in eliminating constipation is the granny smith apples.
Prunes is the name given to dried plums and are known for their natural properties to cure constipation. The fiber content is 2 grams that can be found in 28 grams of prunes.
Prunes contain cellulose that is an insoluble fiber that helps in increasing the quantity of water in the stool. Other than this, the soluble fiber of the prunes gets fermented in the colon that later produces short-chain fatty acids. The presence of such acids adds weight to the stool.
Additionally, prunes also contain a compound called phenolic that stimulates beneficial gut bacteria. Due to phenolic, prunes form excellent laxative food.
You can include prunes in your diet through your salads, oatmeal, baked stuff, cereals as well as smoothies. Consuming 100 grams of prunes each day will improve the stool consistency and frequency hence, curing constipation precisely.
A good amount of fiber can also be found in citrus fruits such as oranges, mandarins, and grapefruits. For instance, 131 grams of orange contains 3.1 grams of fiber and 236 grams of grapefruit contains 2.6 grams of fiber. If combined, the fiber content in both fruits will meet 23% of your daily fiber intake.
Like the other two fruits mentioned above, the citrus fruits contain pectin. This soluble fiber accelerates colonic transit time hence, reducing constipation. These citrus fruits also contain a component called the naringenin that has a positive effect on the stool.
Citrus fruits increase the secretion of fluid in the colon hence, causing a laxative effect.
These delicious fruits can be consumed in the company of some complex carbohydrates such as oats or muesli. Make sure to eat them while they are fresh to get maximum benefits of fiber and vitamin C.
We all are aware of the fact that green vegetables form a rich source of fiber. But vegetables such as brussels sprouts, broccoli, and spinach are also rich in vitamin C, vitamin K, and folate along with being rich in fiber.
These vegetables make the poop easy to pass through the gut by making it bulky and heavy.
A cup of cooked spinach can give you 4.3 grams of fiber whereas a stalk of broccoli can give you 3.6 grams of fiber.
You can include spinach in your diet by adding it to a quiche, pies as well as to soups, or simply cook them for few seconds until it leaves its juices. Spinach variants such as baby spinach and tender greens can be added to salads to be eaten in a raw form.
Brussel sprouts and broccoli can be consumed by boiling, steaming, or simply grilling them.
Sweet potatoes also form a good source of fiber that helps in reducing constipation. A medium-sized potato or 114 grams of it contains 3.8 grams of fiber.
As compared to prunes, it contains more than one insoluble fiber. They are known as cellulose and lignin. Along with these insoluble fibers, it also contains pectin, which is a soluble fiber.
Both the type of fibers has a positive effect on the stool. The insoluble fiber improves bowel movements by adding weight and bulk to the stool.
Consuming 200 grams of sweet potato regularly will lower the symptoms of constipation as well as reduce the pain and discomfort involved while pooping.
One can add sweet potato to their diet by simply roasting, boiling, or steaming the potato.
These seeds might be tiny but are a powerhouse of fiber. Just one ounce or 28 grams of these nutrient-dense seeds can give you 10.6 grams of fiber. Chia seeds constitute 85% of insoluble fiber and 15% of soluble fiber.
If you know about chia seeds, you must be knowing that when they come in contact with water, it turns them into a gel-like structure. This gel works like a magic and helps in making the stool soft hence, making it easier to pass through the gut. It makes the job of pooping easier by making the stool heavy and bulky.
Chia seeds can be added to many foods and can be flavored too. These are easy to make and aids digestion too. you can consume them by topping them on cereals, smoothies, dips, or even juices.
Pulses such as beans, peas, and lentils are the cheapest and rich in fiber foods. One cup of navy beans or baked beans contains 19.1 grams of fiber whereas half a cup of cooked lentil contains 7.8 grams of fiber.
Pulses carry both soluble and insoluble fiber that adds bulk and weight to the stool. That makes the process of excretion smooth and easy.
The bottom line
You are free to try the foods mentioned above. Be careful and eat as much as your body is accepting, do not get to the point of overstuffing yourself with high fiber food. As your body might find difficulties while digesting it.