6 Healthy Foods That Helps You Deal With Constipation

healthy foods that helps you deal with constipationTo start off, I must confess that I was a bit double-minded on the exact title to give this particular blog post. I was stuck in between naming it ‘6 healthy foods that helps you deal with constipation’ AND ‘6 healthy foods that helps you poop’. Either ways, I was able to pick that which you see as the current title of this post. Nonetheless, if you wish to name the post 6 healthy foods that helps you poop it’s up to you.

Here’s a little fact I would want to share with you: Constipation is a common problem affecting an estimated 20% of the population… And I was definitely among that 20% LOL. But we are going to find out the healthy foods that helps you deal with constipation.

Yes, I know constipation is a little bit awkward to talk about, but it’s way worse to suffer in silence. And trust me, for you’re far from alone if you commonly experience signs such as bloating, pain when you try to poop etc. I used to suffer from constipation back then in high school, would literally spend 15-20 mins in the toilet and my mum would be like “Tony!!! Are you giving birth in there?”

Delayed colonic transit, or a significant reduction in the movement of food through the digestive system, is one of the most common causes. A low-fiber diet, not drinking enough water, old age and physical inactivity can also contribute to constipation. While remedies for constipation typically include laxatives, stool softeners and fiber supplements, incorporating a few regularity-boosting healthy foods into your diet can be a safe and effective alternative to dealing with constipation.

Jordan Karlitz, M.D., a gastroenterologist and assistant clinical professor at Tulane University School of Medicine says and I quote “Traveling a lot, changing your work schedule, and skipping workouts all can cause a change in your bathroom habits”
But the biggest constipation perpetrator is what you eat—and that’s where the “F” word comes in. “The key is having enough FIBER in your diet,” Karlitz says. “You want a good balance of soluble and insoluble fiber as well as enough water intake.”

Gina Hassick, R.D. reveals that “Insoluble fiber bulks up stool, which makes it easier to pass through your system, while soluble fiber attracts water, which helps your body process the fiber without discomfort”

“Just to be sure, gradually add fiber to your diet slowly to let your body adjust without gas and stomach pain”, Hassick adds. The next time you need help keeping things moving, turn to the 6 healthy foods that helps you poop or the 6 healthy foods that helps you deal with constipation.

6 healthy foods that helps you poop

1) Apples

Whole Apples and/or Slices would do. Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 4 grams of fiber. Fiber passes through your intestines undigested, helping with the formation of stool and promoting regular bowel movements.

healthy foods that helps you with constipation
Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect. In one study, 80 participants with constipation took pectin supplements. After four weeks, pectin sped up transit time in the colon, reduced the symptoms of constipation and even improved digestive health by increasing the amount of beneficial bacteria in the gut.

Apples can be used as a healthy topping for foods like yogurt and oatmeal or enjoyed on their own as a convenient and nutritious snack.
Actually learnt this first from my aunt and had to make some research on it and here I am today talking to you about it. As for me, Apple is one great healthy food that helps you deal with constipation.


2) Water

Water…Water…Water… Of course, it’s a no-brainier! The quality of water as a universal solvent can never be under estimated.
H20 can’t stop, won’t stop with the health benefits. It not only keeps you hydrated, it also helps make bowel movements more regular. Yet another reason to call up water as my second healthy food that helps you deal with constipation.

3) Sweet Potatoes

In addition to creating a super list of healthy foods that helps you poop, sweet potatoes also contain a good amount of fiber that can help increase regularity. One medium sweet potato (4 ounces or 114 grams) contains 4 grams of fiber. The fiber found in sweet potatoes is mostly insoluble and includes a few specific types, such as cellulose, lignin and pectin.

Thanks to their fiber content, some studies have shown that sweet potatoes may help promote bowel movements. A 2016 study measured the effects of sweet potato intake on constipation in 57 leukemia patients who were undergoing chemotherapy.

After just four days, most markers of constipation had improved, and the participants consuming sweet potatoes had significantly less straining and discomfort than the control group. Sweet potatoes can be mashed, baked, sautéed or roasted and used in place of white potatoes in any of your favorite recipes.

4) Yogurt

This one is a little bit complicated, while experts recommend staying away from most dairy products (which includes ice cream), if you’re battling constipation, yogurt may be the exception to the rule. The lactobacillus bacteria in yogurt can help keep you regular, Hassick says. Plus, research suggests that probiotic keep things running smoothly.

5) Beans

Sure, we all joke that beans make us fart or toot, but they do a little more than that. They’re solid sources of soluble fiber—1 cup of boiled beans contains a whopping 15 grams of fiber—making trips to the bathroom much more pleasant.
Most varieties of beans are high in fiber and can help maintain regularity. For example, black beans and not red kidney beans boast 7.5 grams of fiber per cooked half cup (86 grams), while a half cup (91 grams) of cooked navy beans contains 9.5 grams of fiber. Beans also contain good amounts of soluble and insoluble fiber, both of which help ease constipation in different ways.

Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass. On the other hand, insoluble fiber passes through the digestive tract intact and adds bulk to stool. One 2016 study showed that including a mix of both soluble and insoluble fiber in the diet can effectively reduce constipation, while also reducing bloating and gas.

If you’re looking for an easy way to increase your fiber intake, beans are a good way to do so. Add them to soups, dips or side dishes for a delicious dose of fiber. Heading on to the last healthy food that helps you deal with constipation.

6) Oat Bran/Oatmeal

The oat grains in oatmeal contain soluble fiber that help with digestive issues and support heart health—so it’s safe to say that we are dealing with a win-win situation here! And it’s hard to be bored with oatmeal when you have all of these ideas to take it from ordinary to outstanding. I personally love my Quaker Oats.

Oat bran is a type of whole grain produced from the outer casing of the oat bran. Though it’s not as widely consumed as rolled or old-fashioned oats, oat bran contains significantly more fiber. Just one-third cup (31 grams) of oat bran contains about 5 grams of fiber, which is about 43% more than traditional oat varieties.
One study gave 15 elderly participants oat bran over a 12-week period and compared the results with a control group. Not only was oat bran well tolerated, but it also helped participants maintain their body weight and decreased laxative use by 59%, making it a safe and effective natural remedy for constipation. Though oatmeal and oat bran come from the same oat groat, they vary in terms of texture and taste. Oat bran works especially well when used in recipes for granola mixes and breads.

And Oat bran is my last on the 6 healthy foods that helps you deal with constipation

However, I need you to be careful with the pills you take. Some meds, including antacids and iron supplements, are known as constipation perpetrators. Now here’s a wrong misconception about constipation; foods won’t cause constipation directly, Karlitz says, but you still want to make sure you’re getting enough fiber and water in your diet. And plenty of diets tend to be lacking in both departments.

“Low-carbohydrate diets tend to be naturally low in beneficial fiber,” Hassick says. “High-fat diets can be hard on our digestive system, since fat takes the longest for our body to digest, therefore slowing the passage of food into the small intestine and into the colon.”

Ultimately, constipation is a common problem that affects most of us at some point. Though medications and supplements can help, achieving regularity is possible for most people with a high-fiber, healthy diet, drinking lots of water and a few regularity-boosting foods.

That’s it for now with my 6 healthy foods that helps you poop or rather 6 healthy foods that helps you deal with constipation. Did you love this post? If yes, then help share with your friends over social media. Do you have any suggestions to make? Feel free to make use of the comment box below.


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