15 Healthy Foods That Help You Poop: Having trouble going to the bathroom can be painful and annoying, but eating certain foods can help keep things moving along.
Fiber, water, and healthy fats are all good for your gut health and help you go to the bathroom regularly. These 15 healthy foods can help you stay regular and keep your digestive system healthy in general.
1. Chia Seeds
With about 10 grams of fiber per ounce, chia seeds are a great source of fiber. A lot of omega-3 fatty acids and vitamins are also found in them. Chia seeds rise and turn into a gel-like material when mixed with liquid.
This can help make stools bulkier and easier to pass. They add fiber to soups, yogurt, and salads when you sprinkle them on top.
2. Flaxseeds
Flaxseeds have about 7 grams of fiber per ounce, making them another great source of fiber. They have both soluble and insoluble fiber, which can help keep your bowel movements regular. It’s easier to handle ground flaxseeds than whole seeds. You can put them in smoothies, baked goods, or cereal.
3. Oats
Oats have a lot of soluble fiber, especially beta-glucan, which makes stools softer and helps you have normal bowel movements. A bowl of oatmeal or overnight oats is a healthy way to start the day. For extra health benefits, try adding nuts and veggies like berries to your oats.
4. Fruits
Soluble fiber, especially pectin, is found in large amounts in apples. This type of fiber can help make stools bulkier and improve gut health. The most fiber can be found in apples with the skin still on. You can snack on them, put them in soups, or bake them for a tasty treat.
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5. Pears
Pears are another food that is high in fiber. A medium-sized pear has about 5 to 6 grams of fiber. They have both soluble and insoluble fiber, which can help you go to the bathroom more often.
They have the most nutrition when you eat them with the skin on. You can eat pears right off the tree, put them in salads, or blend them into drinks.
6. Green leafy vegetables
There is a lot of fiber and magnesium in leafy greens like spinach, kale, and Swiss chard. Magnesium helps the muscles in the digestive system relax. Adding these veggies to your diet can help you go to the bathroom regularly. To make a salad, a smoothie, or a side meal, sauté them first.
7. Baked sweet potatoes
You can get a lot of beta-carotene and nutrients from sweet potatoes. They have both soluble and insoluble fiber, which can help your digestive system work well and keep you from getting constipated. You can add them to your meals baked, mashed, or roasted for a healthy, fiber-rich boost.
8. Plums
Prunes, which are dried plums, are known to help people go to the bathroom naturally because they have a lot of fiber and sorbitol, a sugar alcohol that can soften stools. If you have trouble going to the bathroom, a handful of prunes or a glass of prune juice may help.
9. Yogurt
Good bacteria in the gut grow when you eat yogurt, especially types with live and active cultures. This is good for your digestive health. Probiotics in yogurt can help your body handle food better and stay regular. To avoid too many carbs, choose plain, low-fat yogurt.
10. Fruit trees
They have a lot of fiber and good fats; each fruit has about 10 grams of fiber. The high fat level can help keep the digestive system smooth and make it easier to go to the bathroom. You can eat avocados as guacamole or add them to salads or burgers.
11. Berries
Raspberry, blackberry, and strawberry are some of the berries that are high in fiber and vitamins. About 8 grams of fiber are in a cup of raspberries. They taste great in shakes, yogurt, or cereal, and they can help your digestive system work well.
12. Peas and beans
You can get a lot of fiber and energy from beans, lentils, and chickpeas. They can help you have regular bowel movements and keep your gut healthy in general. Because they are high in fiber, you can add them to soups, stews, salads, or as a side dish.
13. Whole Grains
Whole grains, like barley, quinoa, and brown rice, are full of fiber and important nutrients. They help keep bowel movements orderly by giving stools more bulk. Change your diet from refined grains to whole grains to get more fiber and better gut health.
14. Beets
There is a lot of fiber and antioxidants in beets, which can help keep your digestive system healthy and normal. Also, they have betaine in them, which helps keep digestive processes healthy. You can roast beets, put them in soups, or blend them into smoothies.
15. Coconut
Coconut products, like chopped coconut and coconut water, can help keep your bowels moving regularly. Coconut has a lot of fiber and healthy fats that can help keep your digestive track smooth and help you go to the bathroom easily. You can bake with coconut, cook with it, or eat it as a snack.
Conclusion
Maintaining normal bowel movements is important for your health and comfort, and eating these fiber- and nutrient-dense foods can help your digestive health.
In addition to these changes, you should also make sure to drink a lot of water, exercise regularly, and pay attention to what your body is telling you. If you have constipation that doesn’t go away or is accompanied by other symptoms, you should see a doctor to get personalized help and treatment.