“I’m constipated”: 10 foods to make you poop
Sometimes it gets stuck. Constipation can be linked to many factors: poor nutrition, lack of physical activity or – which happens often – stress can cause discomfort in the corner.
In most cases, ingestion of high fiber foods is enough to restart the transit. As the body digests only a portion of these nutrients, the rest passes through the stool and ensures a healthy bowel. Fruits and vegetables are naturally high in fiber, but some foods will make transit easier than others. According to the American Institute of Medicine, the recommended daily dose is about 38 grams for men and 25 grams for women. Most Americans are well below this threshold, with only 15 grams of fiber per day.
The products below can make things easier, so keep this list handy for hard times. Also, if irregular transit is usually not a concern, it will be time to see a doctor if the problem persists for more than three weeks, or if there is extreme discomfort.
All berries are full of fiber, but raspberries win the palm with eight grams of fiber per serving. Do not hesitate to freeze bags of this fruit, ideal for pies, in anticipation of next constipation, or mix them with grains particularly rich in fiber, such as oatmeal.
2. The coffee
You probably drink a morning coffee to wake you up. Caffeine naturally present in coffee stimulates the brain and prepares the body to face the day. Aside from this whiplash when waking up, it can also act as a laxative in some people. An article in the Huffington Post had even explained that it boosted muscle contractions in the large intestine, thus making transit more fluid. Caution, however: if you take too much coffee, you will end up with diarrhea. Better to settle for one to three cups a day.
Dehydration remains one of the most common causes of constipation. If you do not drink enough water during the day, it is high time to get started. Make sure to drink even more when you exercise, especially in case of oppressive heat.
Forget your glass of morning juice and prefer a whole fruit. A standard orange contains about 2 grams of fiber, while the pressed version does not. Even more promising: according to a study conducted in 2008, naringenin, found in citrus fruits, can have a laxative effect.
5. The prunes
In recent years, salespeople have tried to revive the blazon – not very elegant – prune, now sold under the name of “dried plum,” to rid it of its reputation for anti-constipation cure. But there is no shame in putting people back on their feet. Fortunately, the effectiveness of prunes is proven, because of their high concentration of insoluble fiber. A single prune contains one gram of fiber, an extreme rate for a fruit of this size. Other dried fruits, like apricots, enjoy the same benefits and provide the same relief.
6. The popcorn
Popcorn can be classified as a good health food. Great, no? These treats offer about one gram of fiber for 250 g of popcorn. To get the most out of this diet, avoid at all costs those who bathe in the butter and opt for homemade popcorn!
The organism does not digest flaxseed, but if there is a problem with piping, it is strongly recommended to mix them, crushed, with other fibrous foods, such as oat flakes. A teaspoon equals two grams of fiber for just 37 calories. Flax seeds also contain a significant amount of omega three fatty acids, which have been shown to be effective in cases of depression or Alzheimer’s disease.
8. The complete rice
There are 3.5 grams of fiber in a dose of this delicious cereal, a divine choice to relieve constipation. A 2007 study shows that the risk of constipation decreased by 41% among Japanese women who consume it. Experts tend to say that whole rice is healthier than white because it contains more vitamin B, manganese, iron, fiber and fatty acids.
Popeye was quite right to boast of the invigorating merits of spinach, but he should have also evoked their purgative qualities (steel muscles and regular transit – the dream!) A bowl of boiled spinach contains 4 grams of fiber and more than 150 grams of magnesium, a mineral with laxative powers.
As any muse of a famous brand of yogurt would say, the probiotics present in the dairy improve the consistency and regularity of the stool. In 2014, researchers proved that these probiotics contributed to a frequent and comfortable transit. No need to buy Activia products to benefit from it.
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