Constipation is a common issue that affects approximately 20% of the population (1Trusted Source). What to eat poop more regularly?
One of the most common causes is a decrease in the movement of food through the digestive system, known as delayed colonic transit. Constipation can also caused by a low-fiber diet, ageing, and lack of physical activity.
While laxatives, stool softeners, and fibre supplements commonly used to treat constipation, incorporating a few great frequency foods into your diet can a secure and reliable alternative.
Here are 15 fresh options to help with intestinal movements.
1. A Fruit
Apples are high in carbohydrates, with 3.6 g in one navel orange (5.3 ounces or 149 g) (2Trusted Source).
Fiber transmits undigested through your intestinal tract, going to promote stool establishment and healthy bowel movements (3Trusted Source).
Apples also contain pectin, a type of soluble fibre with laxative properties.
Pectin supplements given to 80 constipated people in one study. What to eat poop more regularly?
Pectin accelerated colon transit, alleviated constipation symptoms, and even improved digestive health by increasing the amount of beneficial bacteria in the gut after 4 weeks (4Trusted Source).
Apples can eaten as a snack on their own or as a healthy topping for foods like yoghurt, crepes, and oatmeal. a portable and nourishing snack
Prunes are fruits. It’s widely used as a natural laxative for good reason.
Four prunes (32 g) provide 2 g of fibre and approximately 7% of your daily vitamin A and potassium requirements.
Prunes also contain sorbitol, a sugar alcohol that your body struggles to digest. It assuages constipation by bringing water into the intestines and going to cause a digestion (6Trusted Source).
In one review, four studies measuring the effectiveness of prunes on constipation were examined. Prunes were discovered to soften, improve consistency, and increase stool frequency (7Trusted Source).
Another study discovered that when compared to participants who took psyllium fibre supplements, prunes improved both stool frequency and consistency.
Prunes add flavour to salads and other dishes when used as a garnish.
a smidgeon of sweetness pilafs. A small glass of no-sugar-added prune juice can also be a quick and convenient way to get the same constipation-busting benefits as whole prunes.
What to eat poop more regularly? Online shopping for whole prunes and prune juice.
Kiwi has a numerous health benefits, making it the ideal food for promoting regularity.
One medium kiwi (2.6 ounces or 69 grammes) contains 2 grammes of fibre (9Trusted Source).
Kiwi has been shown to stimulate digestive tract movement, thereby assisting in bowel movement induction (10Trusted Source).
One aged study gave kiwi to 33 nauseated and 20 non-constipated people involved over a 4-week period.
Kiwi aided in the speeding up of intestinal transit time, the reduction of laxative use, and the relief of constipation symptoms (11Trusted Source).
Consider adding kiwi to your next milk shake or breakfast spoon for a tasty, high-fiber treat.
4. Flax Seeds
In addition to their numerous health benefits, flax seeds have a high fibre content and the ability to absorb nutrients.
Encourage them to be consistent to make them stand out. make a declaration. What to eat poop more regularly.
Each 1-tablespoon (10-gram) serving of flax seeds contains 3 g of fibre, which includes both soluble and insoluble fibre (12Trusted Source).
One study found that eating 10 grammes of flax seed daily for 12 weeks improved constipation as well as other digestive and weight issues (13Trusted Source).
This other study discovered that flax seed can support with both constipation and diarrhoea (14Trusted Source).
Flax seeds can add fibre and texture to oats, yoghurt, soups, and shakes. Hemp seed oil is also found in salad dressings, dips, and sauces. Source).
Furthermore, some people may suffer from fructose malabsorption, a condition that impairs the body’s ability to absorb fructose. Unabsorbed substances, such as sorbitol,
Fructose serves as a natural laxative by drawing water into the intestinal tract (18Trusted Source).
Pears are exceptionally light and easy to include in your way of eating. They can be eaten raw as a sweet snack or mixed into salads, smoothies, and sandwiches.
The majority of bean varieties are high in fibre and can help with regularity.
For example, black beans have 7.5 g of total protein per cooked split cup (86 grammes), whereas cooked marine corps beans have 9.5 g of protein concentration per trying to serve (91 grammes) (19Trusted Source, 20Trusted Source).
Beans also have a high fibre content, both soluble and insoluble, which aids in constipation in a variety of ways. What to eat poop more regularly?
Fiber content absorbs water and gels, easing and making chair easier to pass. (21Reliable Source)
Insoluble fibre, on the other hand, passes through the digestive tract intact and adds bulk to the stool (22Trusted Source).
According to one 2016 study, including a combination of soluble and insoluble fibre in the diet can help reduce constipation, bloating, and gas (23Trusted Source).
Beans are a good way to increase your fibre intake if you’re looking for an easy way to do so. Add them to soups, dips, or side dishes for a tasty fibre boost.
The fibre content of rhubarb, as well as its natural laxative properties, promote regularity.
Each rhubarb stalk (1.8 ounces or 51 grammes) contains 1 gramme of fibre, the majority of which is bulk-promoting insoluble fibre (24Trusted Source).
Rhubarb also contains a substance known as Sennoside A, which acts as a laxative in the body. In fact, sennosides can be found in herbal laxatives such as senna (25Trusted Source).
Sennoside A works by lowering the levels of aquaporin 3 (AQP3), a protein that regulates water transport in the intestine.
Lower AQP3 levels cause increased moisture content, which dampens stool and promotes bowel movements (26Trusted Source).
Rhubarb can be used in a variety of baked goods, yoghurt, and even oatmeal to add a kick of flavour.
your digestive health (27Trusted Source).
Consuming prebiotics may also help with constipation relief. What to eat poop more regularly?
Prebiotics increased stool frequency and consistency, according to a 2017 review of five studies involving 199 participants (28Trusted Source).
Artichokes, in particular, are high in prebiotics, which aid in the growth of beneficial bacteria in the digestive tract.
In one study, 32 participants were given fibre derived from globe artichokes. They discovered that beneficial bacteria concentrations had increased while harmful gut bacteria concentrations had decreased after three weeks (29Trusted Source).
8. Artichoke Leaf
Another study looked at the effects of artichoke leaf extract on 208 people who had IBS (IBS). Not only did artichokes reduce the prevalence of IBS, but they also helped to normalise bowel patterns (30Trusted Source).
Both fresh and frozen artichokes are available. What to eat poop more regularly?
as well as jarred form and can be found in a wide range of recipes including chocolatey dips, salads, and flavorful tarts.
9. Kefir (fermented milk)
Kefir is a fermented milk beverage high in probiotics, a type of healthy gut bacteria that may aid in constipation relief.
Probiotics have also been shown to increase stool incidence, improve stool consistency, and help reduce intestinal transit time, all of which contribute to faster bowel movements (31Trusted Source).
Several studies have shown that kefir, in particular, may help with regularity.
In one study, 20 people suffering from constipation were given kefir for four weeks. Kefir has been shown to reduce the use of laxatives, speed up intestinal transit, increase stool frequency, and improve consistency (32Trusted Source).
Probiotics may also improve whole gut transit time, stool frequency, and consistency, according to a 2014 review of studies (33Trusted Source).
Kefir It’s excellent for juices and salad dressings. Make a probiotic-rich parfait with kefir and top it with fruit, flax seeds, or oats for an extra fibre boost.
Figs are an excellent source of fibre and help to maintain regular bowel movements.
Dried figs, in particular, can provide a high concentration of fibre. What to eat poop more regularly?
Each cup (75 g) dried figs encompasses 7.5 g of fibre, which can meet approximately 16% and 25% of men’s and women’s daily fibre needs, respectively (16Trusted Source, 34Trusted Source).
A 2011 animal study looked at the effects of fig paste on constipation over a 3-week period. Fig paste was discovered to increase stool weight and decrease intestinal transit time, thereby supporting Another living person study discovered that granting fig paste to 40 diarrhoea people helped speed up luminal transit, improve stool consistency, and alleviate abdominal discomfort (36Trusted Source).
While corms can be eaten on their own, participants can also be incorporated to a green salad or boiled into a delicious jam that goes well with bruschetta, pizza, and sandwiches.
11. Sweet Potatoes
Sweet potatoes, in addition to providing a variety of vitamins and minerals, also have a high fibre content, which can aid in regularity.
4 grammes of fibre are found in one medium sweet potato (4.5 ounces or 150 grammes) (37Trusted Source).
Sweet potato fibre is mostly insoluble and consists of a few different types, including cellulose, lignin, and pectin (38Trusted Source).
Sweet potatoes may help promote bowel movements due to their fibre content, according to some studies.
A 2016 study looked at the effects of sweet potato consumption on constipation in 57 leukaemia patients undergoing chemotherapy.
Most constipation markers improved after just four days, and participants who consumed sweet potatoes experienced significantly less straining and discomfort.
in compared to control (39Trusted Source).
Sweet potatoes can be mashed, baked, sautéed, or roasted and substituted for white potatoes in any recipe. Try it as a bread replacement for avocado toast.
This edible pulse is high in fibre, making it an excellent addition to your diet for constipation relief.
In truth, each coffee (99 grammes) of simmered lentils has an amazing 8 grams (40Trusted Source).
Guzzling lentils can also increase the production of diacetyl, a type of short-chain fatty acid encountered in the colon. It promotes bowel movements by increasing digestive tract movement (41Trusted Source).
Increased butyrate improved beneficial intestinal hormone secretion and gut barrier integrity, according to a 2019 study.
by means of dietary fibre supplementation (42Trusted Source).
Lentils add a rich, hearty flavour to soups and salads, as well as fibre and health benefits.
Lentils are available for purchase online.
13. Chia Seeds
One ounce (28 g) of chia seeds contains 11 g of fibre (43Trusted Source).
Seeds, in truth, typically contain 40% fibre by weight, creating them one of the most nutrient food products (43Trusted Source).
Chia seeds, in particular, are high in soluble fibre, which absorbs water to form a gel that softens and moistens stool, allowing it to pass more easily (21Trusted Source).
Chia seeds, according to one study, can absorb up to 15 times their weight in water, making elimination even easier (44Trusted Source).
Try implementing chia seeds into smoothies.
puddings, and smoothies to get a few more grams of carbohydrate.
Chia seeds can be purchased online.
Avocados aren’t just for toast and guacamole any more and. They’re high in nutrients and can aid in constipation.
One cup (146 g) of sliced avocado has 10 g of fibre (45Trusted Source).
This fibre source, which contains both soluble and insoluble fibre, can aid in constipation relief.
Furthermore, a 2019 study found that replacing carbs with the fats and fibre found in avocados increased satiety, which may aid in weight loss (46Trusted Source).
Avocados may also help with healthy ageing, according to other research (47Trusted Source).
Avocados are a versatile addition to smoothies and baked goods, as well as delicious on toast or as a mayonnaise substitute on sandwiches.
15. Oat Bran
Oat bran The fiber-rich outer casing of the oat grain is known as bran.
Though oat bran is not as popular as rolled or old-fashioned oats, it contains significantly more fibre.
One-third cup (40 grammes) of oat bran contains approximately 7 grammes of fibre (48Trusted Source).
In an older study, 15 elderly participants were given oat bran for 12 weeks and the results were compared to a control group.
Oat bran was not only well tolerated, but it also helped participants maintain their body weight and reduced their use of laxatives by 59%, making it a safe and effective natural remedy for constipation (49Trusted Source).
Though both oatmeal and oat bran are made from the same oat groat, they differ in texture and flavour. When used in baking, oat bran works especially well.
homemade granola and bread recipes
Online oat bran shopping.
Constipation is a common problem that affects almost everyone at some point in their lives.
Though medications and supplements can help, most people can achieve regularity with a high fibre, healthy diet and a few regularity-boosting foods.
Including a few servings of these foods each day, along with plenty of water and regular physical activity, can help increase stool frequency, consistency, and eliminate constipation for good.