Are you feeling constipated and looking for natural ways to get things moving?
According to research , Chronic constipation is a huge issue, affecting about one in five people around the world. It leads to over 8 million trips to US healthcare providers every year.
If you belong to that 8 million, then look no further than your kitchen!
Certain foods in your pantry can help promote regular bowel movements and get things moving again. So, let’s dive in.
Apples
An apple a day keeps the doctor away!
Eating apples with their skin on is a great way to increase your fiber intake. The skin contains significant amount of insoluble fiber, which helps bulk up stools and promote regular bowel movements. Additionally, apples have a high water content, which aids in hydration and keeps stool soft.
On the flip side, apples can also help with diarrhea. The pectin in apples absorbs excess water in the intestines, which can firm up loose stools and slow down their passage through the GI tract. This dual action makes apples a fantastic choice for maintaining digestive balance. To relieve diarrhea, eat the apple with the skin off.
Prunes
Prunes, also known as dried plums, are famous for their ability to relieve constipation.
They’re packed with fiber and contain sorbitol, a sugar alcohol with laxative effects.
Just a handful a day can make a big difference!
Research shows that prunes are more effective than psyllium, a common over-the-counter remedy, in improving stool frequency and consistency.
Kiwifruit
Although prune helps constipation, we have a better solution, Kiwifruit.
Kiwifruit is a small but mighty fruit when it comes to digestive health. It contains actinidin, an enzyme that can help break down protein and promote bowel movements.
A 2022 study suggests that eating two kiwifruits every day can reduce constipation in adults.
Kiwifruit is also high in fiber, with one fruit providing about 2 grams.
Although prunes wins over kiwifruit in relieving constipation, kiwifruit causes less bloating, gas, and abdominal pain.
Flaxseeds
Flaxseeds are tiny seeds packed with nutrients for your digestive system (protein, potassium, magnesium, protein, and fiber).
They are high in both soluble and insoluble fiber.
A single tablespoon of ground flaxseed packs around 1.9 grams of fiber, accounting for 8% of your recommended Daily Value (DV).
Grind the seeds before eating to help your body absorb the nutrients more easily.
In a 2018 study, 53 patients with type 2 diabetes were randomly assigned to consume flaxseed-mixed cookies twice daily. After 12 weeks, those who ate the flaxseed cookies experienced significant relief from constipation compared to those who consumed the placebo cookie.
Chia Seeds
Like flaxseeds, chia seeds are a great source of fiber that can help promote regular bowel movements.
They absorb water and form a gel-like substance in your gut, which can help soften your stool and make it easier to pass.
Chia seeds are also high in omega-3 fatty acids, which can help reduce inflammation in your gut.
The viral “internal shower” drink is going viral on Tiktok. This mix of two tablespoons of chia seeds, lemon juice, and water is claimed to work wonders for relieving constipation.
Oatmeal
Oatmeal is a fantastic source of soluble fiber, which helps to form a gel-like substance in the intestines and makes stool easier to pass.
Studies have shown that oatmeal can improve stool consistency and frequency. 100 grams of oatmeal has 10.1 g of Fiber.
Start your day with a bowl of oatmeal topped with fruits and nuts for an extra fiber boost.
Berries
Berries like strawberries, blueberries, and raspberries are high in fiber and water content, making them a great choice for promoting regular bowel movements.
Professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, Eric Rimm states
“On average, people who eat more berries seem to live a little bit longer,”
They also contain antioxidants that can help reduce inflammation in your gut.
Avocado
Avocado is a creamy, delicious fruit that’s also great for your digestive health. It’s high in fiber and healthy fats, both of which can help soften your stool and promote regular bowel movements. Avocado is also a good source of potassium, a mineral that can help regulate fluid balance in your body.
Sweet Potatoes
Sweet potatoes are a great source of both soluble and insoluble fiber, which can help promote regular bowel movements. They are also rich in vitamin A, which can help support the health of your digestive tract.
Yogurt
Yogurt contains beneficial bacteria called probiotics that can help promote a healthy gut and regular bowel movements. Choose yogurt with live and active cultures for the most benefit. Yogurt is also a good source of calcium, a mineral that can help promote muscle contractions in your digestive tract.
Whole Grains
Whole grains like oats, quinoa, and brown rice are high in fiber, which can help promote regular bowel movements. They also contain prebiotics, a type of fiber that feeds the beneficial bacteria in your gut.
Lentils
Lentils are a type of legume that’s high in both fiber and protein, making them a great choice for promoting regular bowel movements. They can also help stabilize your blood sugar levels, which can be beneficial for overall digestive health.
Sauerkraut
Sauerkraut is a type of fermented cabbage that’s rich in beneficial bacteria called probiotics. These bacteria can help promote a healthy gut and regular bowel movements. Sauerkraut is also high in fiber, which can help add bulk to your stool.
Kimchi
Like sauerkraut, kimchi is a type of fermented vegetable that’s rich in probiotics. It’s typically made with cabbage, radishes, and spices, and can add a flavorful kick to your meals while also promoting regular bowel movements.
Kefir
Kefir is a type of fermented milk drink that’s rich in probiotics. It can help promote a healthy gut and regular bowel movements, and may also have immune-boosting properties. Kefir is also a good source of calcium and protein.
Almonds
Almonds are a nutritious nut that’s high in fiber, healthy fats, and protein. They can help promote regular bowel movements by adding bulk to your stool and stimulating the muscles in your digestive tract. Soak almonds overnight to make them easier to digest.
Coconut Water
Coconut water is a refreshing drink that’s high in electrolytes like potassium and magnesium. These minerals can help regulate fluid balance in your body and promote regular bowel movements. Coconut water is also a good source of fiber.
Papaya
Papaya is a tropical fruit that contains an enzyme called papain, which can help break down protein and promote digestion. It’s also high in fiber and water content, making it a great choice for promoting regular bowel movements.
Rhubarb
Rhubarb is a tart vegetable that’s often used in pies and jams, but it can also be beneficial for digestive health. It contains a compound called sennoside A, which can have a laxative effect and help promote regular bowel movements. Rhubarb is also high in fiber.
Coffee
While not a food per se, coffee can be beneficial for promoting regular bowel movements.
Caffeine can stimulate the muscles in your digestive tract and promote peristalsis, the wave-like contractions that move food through your intestines. Just be sure not to overdo it, as too much caffeine can lead to dehydration and other negative side effects.
By incorporating these foods into your diet, you can help promote regular bowel movements and keep your digestive system healthy. Remember to also stay hydrated, exercise regularly, and listen to your body’s cues when it comes to bathroom habits. If constipation persists or becomes severe, be sure to speak with your healthcare provider.