Are you struggling with constipation? Do you find it hard to have regular bowel movements? Well, you’re not alone. According to Dr. Anita Iroko, a general practitioner, changing your diet can have a significant impact on improving your digestive health. She suggests including the following ten foods in your regular diet to help you poop and ease constipation.
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Prunes are a natural laxative and can help you to go to the bathroom more often. Dr. Iroko recommends consuming about 4 to 5 prunes per day. These dried fruits are rich in fiber, which adds bulk to your stool and accelerates its passage through your intestines.
Kiwifruit is an often-overlooked remedy for constipation. This fruit is high in fiber and a natural enzyme called actinidin, which can help move things along in the digestive tract. Eating two kiwifruits a day could help soften your stool and make you poop.
3. Psyllium Husk
Psyllium husk is a type of soluble fiber that can be mixed with water and consumed as a supplement. It acts as a sponge in your digestive tract, absorbing water and making your stool softer. Take one to two tablespoons of psyllium husk daily, but remember to drink plenty of water with it, as recommended by Dr. Iroko.
Pears are a good source of dietary fiber, with a medium-sized pear providing about 6 grams of fiber. Try to incorporate one pear into your daily diet to add some extra fiber and help stimulate regular bowel movements.
Beans are a rich source of fiber. Incorporating a bean-based meal into your diet at least once or twice a week can aid in regular bowel movements. There are plenty of bean varieties to choose from, such as black beans, kidney beans, or chickpeas.
6. Whole Grains
Dr. Iroko suggests adding whole grains to your meals as much as possible. Foods such as brown rice, whole grain bread, and oats are packed with fiber. Aim for at least two servings of whole grains each day.
7. Chia Seeds
Chia seeds absorb water and expand in your digestive tract, helping to ease bowel movements. Try to incorporate one tablespoon of chia seeds into your diet every day, either by adding them to your morning smoothie or yogurt or sprinkling them over salads.
Figs, whether dried or fresh, are a potent source of fiber. Eating two to three figs a day can provide the necessary fiber to stimulate regular bowel movements and ease constipation.
Apples are not only a tasty snack but are also packed with fiber. Eating one medium-sized apple a day, with the skin on, can contribute to improving bowel regularity.
10. Spinach and other Greens
Spinach, along with other leafy greens like kale and broccoli, is high in fiber and magnesium, which can help the colon contract and draw water in to flush things through. Try to consume a serving of leafy greens at least three times a week.
You might not think of water as food, but it’s crucial for your digestive health. Drinking 8 to 12 cups of water daily can soften your stool and promote regular bowel movements. Dr. Iroko recommends keeping a bottle of water at hand throughout the day to ensure you reach this goal.
In conclusion, constipation can be a common problem. Still, with dietary changes and the incorporation of these ten foods, as recommended by Dr. Anita Iroko, you may be able to improve your bowel regularity. If your symptoms persist, be sure to seek medical advice.
Further Reading: 7 Common Causes of Constipation