What Causes Constipation? Top 10 Foods That Make You Poop
If you find it hard to completely empty your bowel and/or pass stools on a regular basis, worry no more. Here we listed out 10 foods that make you poop. It may be an unpleasant topic, but everyone can relate since this condition — called constipation — affects everyone at all ages. But really, what causes constipation? Let’s discuss some basic information first before we head into the all-natural method of addressing this smelly issue.
What Causes Constipation?
Aside from the difficulty of emptying out regularly, constipation also entails hard and lumpy, not to mention some instances of unusually large or small stool. The severity may vary. Some people have a short time experience while others suffer from a chronic one, in which the person deals with significant pain and discomfort. This could branch out to other complications such as hemorrhoids, bowel incontinence or the leakage of liquid stools, or fecal impaction, which refers to a large volume of the stool of any consistency that stays in the rectum. Now, what causes constipation?
There are various contributing factors that can cause constipation. One of which is the lack of fiber intake. This results from not eating enough fruit, vegetables, and other fiber-rich foods, along with not drinking enough liquids like water. It can also be a side effect of certain medications. Mentally ignoring the urge to empty your bowel could also worsen it. This may stem from poor toilet training during childhood. Psychologically though, too much anxiety and depression are also factors.
Usually, a healthy and balanced diet mixed in with regular exercise can help alleviate and even prevent constipation. Treatment may also include taking oral laxative medications, which should not be taken regularly or on a long-term basis so as not to develop dependency. However, if you have already made some changes and still experience constipation, then you might as well go and consult with your family doctor or gastroenterologist. Listed below are foods effective in relieving constipation.
10 Foods that Make You Poop
Now that we have addressed what causes constipation, let us discuss first the two basic type of fiber needed by the body to help address constipation and improve digestion overall. One is soluble fiber which softens stool and makes it easy for it to pass through our colon by absorbing water and forming a gel-like consistency. Insoluble fiber, on the other hand, passes in your digestive tract undigested and increases bulk to stool, getting everything moving. Some of the foods listed below contain both fiber, thereby increasing its effectivity.
Oats is one of the most basic foods that make you poop. It contains both soluble and insoluble fiber that even one-third cup, for example, of oat bran (similar to oatmeal though it isn’t that widely consumed) delivers 5 grams of fiber. It is recommended you include 3 servings of “intact” or whole grain in your daily diet. You can also benefit from high-fiber cereal which can contain 5 or more grams of fiber per serving. Or perhaps whole-wheat bread which can add a dose of antioxidants and other essential nutrients. An average slice alone provides roughly 2 grams of fiber, twice as more than white bread. And of course, there’s oatmeal. You can practically mix in any fruits that also contain fiber so you will never get bored.
Truly a miracle fruit, one small apple (about 150 grams) can provide you with 4 grams of fiber. In particular to this is pectin, a type of soluble fiber that is known for its laxative effect, which lessens the warning signs of constipation and helps maintain regularity, and enhances overall digestive health by improving the bacteria microbiome in the gut. So instead of taking pectin supplements, simply use apples as healthy toppings for your daily dose of yogurt or oatmeal, or just enjoy them on their own as a nutritious snack. Also, don’t think of putting away the peels; they act as natural laxatives too.
Pears should be recognized as one of the amazing foods that make you poop. Brimming with vitamins and antioxidants, this fibrous fruit can assuage constipation in many ways. One medium pear or about 180 grams, for instance, provides five and a half grams of fiber. Moreover, they hold a high amount of sorbitol, a type of sugar alcohol and an osmotic agent; that means they cause gastrointestinal distress by drawing water into the colon, encouraging bowel movements in the process. The fructose contains similarly acts as a natural laxative by attracting water into your intestine. Just be careful since too much fructose can lead to loose stool and/or diarrhea.
Let’s go back to sorbitol, a type of sugar alcohol that our body finds hard to digest thus serving as a natural laxative. It can be found in Prunes too, all the more reason to include them in your diet, perhaps as a sweet enhancer in your salads or as a natural juice especially when you’re plugged up. Prunes also grant fiber; 2 grams of it per 28 grams of serving, along with dihydrophenylisatin which, together with sorbitol, helps soften stool and increase stool consistency and frequency.
Chia Seeds and Flaxseeds
Sneak more fiber in with these little fiber-dense foods. Chia seeds, which are actually made up of roughly 40% fiber by mass, offer 5 grams of fiber per 2 tablespoons of serving. This amazing food absorbs water, making way for an easier elimination by forming a gel that unstiffens the stool. Flaxseeds, on one hand, give 2.8 grams of both soluble and insoluble fiber per one tablespoon of serving, making these seeds effective foods that make you poop. What’s more? They are a potent source of omega-3 fatty acids, something that is very beneficial to the heart. So use them now in yogurt, soups, smoothies, or in any baked goods.
Nuts including pistachios, walnuts, and peanuts are small in sizes but extensive in the nutrients they contain, with heart-healthy fats and minerals and protein and all that. So never miss them out in your daily diet routine. Two handfuls of whole almonds, in particular, come with 3.5 grams of soluble fiber (half a cup gives 9 grams for another illustration). More to that is its high magnesium content which will neutralize our stomach acid while helping stools move through the large intestine and out of our body.
If you want a satisfying solid trip to the bathroom, don’t skip beans and add them to dips, soups, or even side dishes. With a good amount of both soluble and insoluble fiber, which as we have discussed aid our constipation in differing ways, they surely are amazing foods that make you poop, as well as a toot. One cup of cooked black beans, for example, claims 15 grams of fiber. Cooked navy beans, on the other hand, boast 9.5 grams in the same serving. For a fact, they help reduce gas and bloating too.
Of course, berries never missed a spot in any superfood list due to being a potent source of antioxidants. What makes them amazing foods that make you poop though is the abundance of fiber contained in their seeds, which are eaten in each bite. Take raspberries and strawberries for instance, which are bursting with roughly 4 grams of fiber each in half a cup of serving. Even bananas, which surprisingly belong to the berries family, provide ample amount of soluble fiber, helping push waste out of your system. Adding them to a bowl of grain cereal or pancakes just proves the fruits’ versatility.
We all know vegetables are rich in fiber. Thus, if you’re really not into eating veggies—or even fruits—you are more likely prone to constipation. One notable example of foods that make you poop is broccoli, where every cup of cooked ones added for lunch or dinner can give you extra 5.1 grams of insoluble fiber. This is aside from the essential vitamins and protein it can give, all of which are essential to your digestive health.
Dairy products have a bad reputation of being constipating foods. That means ice cream, cheese, and other products made from milk should be avoided if you’re struggling with constipation. This is due to the high-fat and low-fiber content these products have. One exemption, however, is yogurt which is among the foods that make you poop since it contains lactobacillus bacteria, a probiotic that helps keep you running smoothly. You may want to consider organic or homemade yogurt since not all brands contain probiotics.