Although it’s not a commonly discussed problem, constipation is an extremely common complaint. It affects almost everyone at some stage or other, and at least 20% of the population suffers from it repeatedly. But the unfortunate truth is most of those affected suffer in silence because, let’s face it, while most people will be happy to discuss the symptoms of a cold, not even close friends and family really want to hear about your constipation problem or discuss foods to help you poop. This is why in this blog, we’ll be giving you advice on what foods make you poop.
Here are 10 foods that will help take the weight of your bowels:
They’re not just juicy and delicious, apples are also an excellent source of fiber (which is why they are so crunchy). They also contain a substance called pectin. This is a soluble fiber that has a laxative effect.
Prunes are one of those foods that make you poop immediately. As well as being stuffed full of fiber, they also contain sorbitol. This is a type of sugar alcohol which can get things moving rapidly when you are backed up and can cause diarrhea when you are not.
Kiwifruit has an extremely high fiber content (approximately 2.3 grams in one medium-sized fruit). A study done in 2007 found that eating a kiwifruit twice a day significantly reduced the use of laxatives and symptoms of constipation in the test subjects.
They may not look like much, but thanks to their high concentration of both soluble and insoluble fiber, flaxseeds are extremely beneficial in the treatment of both constipation and diarrhea.
Pears are even better than apples when it comes to relieving constipation. As well as being high in fiber and sorbitol, they also contain fructose, another natural laxative. Fructose has been getting some bad press recently but in small amounts, it is beneficial.
Pulses (beans, chickpeas, etc.) are high in soluble and insoluble fiber, both of which are necessary for your diet to maintain regularity. Insoluble fiber basically cleans the gut as it passes through while soluble fibers dissolve and add weight and consistency to your stool. They’re also delicious to eat and good for the environment.
Rhubarb is another vegetable (yes vegetable, not fruit, just like a tomato is a fruit, not a vegetable) that is high in both fiber and natural laxatives. This time the laxative is a compound called sennoside A.
Artichokes are a very good source of prebiotics. This is a type of fiber that feeds the good bacteria in your gut that is essential for healthy digestion. Regular consumption of prebiotics can ease constipation and also cases of Irritable Bowel Syndrome.
Although rolled oats are more popular, oat bran is much higher in fiber and much more tolerable for those with weak digestion, such as older people.
Figs, particularly dried figs, contain huge amounts of fiber. A half-cup of dried figs can provide up to 30% of your daily fiber requirements. In studies, fig paste proved to have an excellent effect in treating constipation in both animals and humans.
Regular consumption of all or any of the foods above will help regulate your digestion and eliminate any blockages. But it is not always possible or convenient to eat foods that make you poop when traveling, for example. In these cases, supplementing your diet with aloe vera for constipation, either in powder or capsule form, will help keep your digestion working and your bowel movements regular.