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Finding Relief from Constipation: 12 Foods to Get Things Moving

Constipation can be a frustrating and uncomfortable experience, but it’s not uncommon. In fact, many of us have experienced the telltale signs: bloating, pain when trying to poop, or a general lack of regular bowel movements. While it can be awkward to talk about, it’s essential to address the issue and find ways to alleviate it.

The Importance of Diet

According to Dr. Jordan Karlitz, a gastroenterologist and associate clinical professor at Tulane University School of Medicine, the biggest constipation culprit is often what we eat. Traveling, changing work schedules, and skipping workouts can also contribute to constipation, but diet plays a significant role.

12 Foods to Help You Poop

Fortunately, incorporating certain foods into your diet can help regulate bowel movements and provide relief from constipation. Here are 12 foods to get you started:

1. Oatmeal: A Fiber-Rich Superfood

Oatmeal contains soluble fiber that can aid digestion and support heart health. With plenty of tasty ways to add oats to your diet, it’s an easy addition to make.

2. Water: The Ultimate Hydrator

While not a food, water is essential for keeping bowel movements regular. Aim to drink plenty throughout the day to stay hydrated and support digestive health.

3. High Fiber Cereal: A Great Way to Start the Day

Choose a high fiber cereal with at least 5 grams of fiber per serving, like All Bran or Fiber 1, and be mindful of added sugar. You can also boost the fiber content by sprinkling on chia seeds or ground flaxseed.

4. Whole Grain Bread: A Nutritious Alternative

Ditching white bread for whole grain bread provides a dose of antioxidants and insoluble fiber. With less than 2 grams of fiber per slice, it may not seem like much, but it’s still a better choice than white bread.

5. Strawberries and Bananas: A Fiber-Rich Duo

Strawberries are high in fiber, thanks to their tiny seeds, and bananas are a good source of soluble fiber. Enjoy them together for a delicious and nutritious snack.

6. Almonds: A Nutritious and Filling Snack

With heart-healthy fats and a good dose of fiber, almonds are a great addition to your diet. Two handfuls provide 3.5 grams of fiber.

7. Broccoli: A Veggie Powerhouse

Broccoli contains a special substance that can help regulate bowel movements. With 2.4 grams of total fiber per cup, it’s a nutritious addition to your meals.

8. Ground Flaxseed: A Fiber-Rich Superfood

Ground flaxseed is a versatile and potent source of fiber. With 2 grams of total fiber per tablespoon, it’s easy to add to smoothies, salads, and baked goods.

9. Popcorn: A Healthy Snack Option

Air-popped popcorn is a healthy snack option that’s low in calories and high in fiber. With 1 gram of fiber per cup, it’s a great choice when you’re feeling plugged up.

10. Black Beans: A Fiber-Rich Legume

Black beans are a good source of soluble fiber, with 15 grams of total fiber per cup. They can help make trips to the bathroom much more pleasant.

11. Yogurt: A Probiotic-Rich Food

Yogurt contains Lactobacillus bacteria, which can help regulate bowel movements and provide relief from constipation.

12. Prunes: A Natural Laxative

Prunes contain sorbitol and dihydrophenylisatin, which can help relieve constipation. They’re a natural and effective way to get things moving.

Other Ways to Avoid Constipation

While incorporating these foods into your diet can help, there are other habits to adopt to avoid constipation:

• Be mindful of medications and supplements that can cause constipation.
• Avoid low-fiber diets and special diets that may lack essential nutrients.
• Increase fiber intake slowly to avoid discomfort.
• Stay active and exercise regularly to boost digestion.
• Drink plenty of water throughout the day to stay hydrated.

By incorporating these foods and habits into your daily routine, you can find relief from constipation and maintain a healthy digestive system.