Let's be real...being constipated sucks.
As Medline Plus puts it: "Constipation means that a person has three or fewer bowel movements in a week. The stool can be hard and dry. Sometimes it is painful to pass. At one time or another, almost everyone gets constipated. In most cases, it lasts a short time and is not serious." In other words, this is the feeling you get when you need to go to the bathroom to do #2 but can't. Even though it's not deadly, it is, in fact, annoying and worrisome.
Luckily, there are many foods, in addition to the prunes, that can quicken the process and help you poop! Check them out:
Legumes include everything from beans, lentils, and peas. One of their biggest health benefits is that it helps with constipation. Men's Health suggests including them in your diet every day, one-half cup cooked, because [they’re a] rich source of fiber, as well as protein, vitamins, and minerals.
Like many other leafy green veggies, broccoli is high in fiber and can add bulk to your poo and help induce bowel movements. Eating them raw increases the amount of fiber consumed and improves regularity.
Oatmeal is not only a popular breakfast food but also an aid for digestion. According to Health, "insoluble fiber adds bulk to stool and helps food pass more quickly through the stomach and intestines, while soluble fiber dissolves in water and forms a gel-like material. Together, the two types of fiber work together to bulk up the stool, soften it, and make it easier to pass."
Next time you cook a bowl of pasta, consider adding spinach to it. Dr. Sam. Magnesium told Men's Health that "one cup of spinach has four grams of fiber, and contains magnesium, a mineral that can aid in moving stool."
Nuts are not only a good source of protein and healthy fats but they also help you poop! Some nuts that are good to help you with constipation include walnuts and almonds.
Chia seeds and flax seeds are an easy way to add extra fiber to your diet. These also serve as an aid for your pooping situation!
Bet you didn't know that berries were a sweet way to help with your constipation! You can try raspberries, blackberries, and even strawberries!
Pears are a good source of water and fiber. The best way to eat not only pears but also other fruits such as apples and plums is raw!
WebMD explains that “this sweet fruit is packed with vitamins and antioxidants, and it has a lot of fiber and water, which can help with constipation.”
Have you ever thought of eating dried fruits for a constipation relief? These can be anything from figs to raisins to apricots and more!
But the most popular dried fruit is the prune! Everyday Health reports that prunes are a great source because "tare great because they not only are high in fiber but also contain sorbitol, which is a natural laxative.”
Here's a real shocker: popcorn! Not many people are aware that this delicious low-calorie snack is filled with fiber!
Also rich in fiber, lentils are a good option to help you poop. They can be eater as a side dish, as a soup, or added to your salad!
WebMD notes that "cooled potatoes have fiber and a lot of something called ‘resistant starch.’ This ‘resists’ digestion and some of it ends up in your large intestine, where it helps good bacteria grow.” We believe it.
Watermelon is just as refreshing as its a good aid for constipation. WebMD explains that the fruit "doesn’t have a lot of fiber but it’s 92 percent water, and that can encourage a bowel movement."
If you love coffee you're probably constantly hearing the negative effects that drinking too much of it can have on you. Well, here’s a positive that you can throw back at anyone opposing your love of coffee.
Don’t get caught up thinking that all yogurt can help relieve constipation. Some of them can actually make things worse. You’d want to refrain from ones that contain large amounts of sugar, and stick to plain organic yogurt. They may not taste as sweet, but at least you’ll be regular.
If you're having trouble going, kiwi isn't going to cure your constipation, but this fruit is nutritious and can help offer some relief. They also can assist with preventative care.
Eating an orange has many benefits! Health reports: "citrus fruits contain a flavanol called naringenin, which Chinese researchers in an animal study found could work like a laxative to help treat constipation.”
Pretty much everyone knows that beans are notorious for making people gassy. What you may not know is how much they help with constipation. The resistant starch found in beans helps push everything else you're digesting along and prevents that backed up feeling.
Whole wheat bread
Because they're high in complex carbs and fiber, whole-grain bread is a way to avoid future blocages and help with your poop, according to Everyday Health.
Many people react to a compound called fructans that are found in pistachios. For people with an intolerance for this compound, it can cause uncomfortable gastrointestinal effects like gas and diarrhea. For people with tolerance, pistachios can help the number two come easier.
If you're looking to stimulate the healthy function of your digestive organs, avocado is considered one of the best foods at helping that happen. Just one avocado has loads of beta carotene, which is a compound packed with vitamin A, which is essential for your digestive tract health.
While peppermint is good for treating an upset stomach, indigestion, and gas, it can have some adverse effects on other areas of digestion. So you may want to use sparingly.
In general, potatoes help relieve your constipation, but why not go with the sweet potato. They are delicious and can be prepared in a number of ways. Just one large sweet potato contains nearly a third of the recommended daily fiber intake.
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