Constipation is not a pleasant friend and can start your day off on the wrong foot.
According to the National Institute of Diabetes, and Digestive and Kidney Diseases, constipation affects 42 million people in the US, with us women being more likely to get constipated, especially during pregnancy or after giving birth.
Constipation is uncomfortable, but not untreatable. In fact, the easiest answer to relieving your poop problems is changing your diet.
Here are 10 best foods to eat when you’re constipated:
- Chia seeds or flaxseeds
Sprinkle a spoonful of these superfoods into your overnight oats, smoothie, or yogurt to supply your body with the poop-friendly fiber it needs.
- Broccoli
Broccoli is probably on top of every “food to eat” list – for good reason. This leafy green is a rich source of vitamins, protein, and fiber. Add a cup of broccoli to any lunch or dinner for an additional five and a half grams of fiber.
- Spinach
You’ll be strong to the finish if you eat your spinach, says Popeye. This green vegetable is full of fiber and contains magnesium, a mineral that can help move your stool through your gastrointestinal tract. Magnesium is usually added to laxatives, but getting them from natural sources is always a safer option.
- Beans
Beans provide an amazing combination of both soluble and insoluble fiber, softening your poo and bulking it up, respectively. This makes poop easier to pass through and help you get on with your day.
- Nuts
Nuts like pistachios, almonds, peanuts, or walnuts are tasty additions to your daily diet. Throw a handful into your smoothie bowl, salad or make them your staple midday snack. A quarter cup of whole almonds already give you up to five grams of fiber.
- Oatmeal
Nutritionists recommend to include three servings of whole grain to your diet every day. Oats are the most readily available and affordable source of your whole grain needs.
- Pears
Pears are one of the most fibrous fruits. Making them a regular addition to your recipes is a healthy and natural way to make your pooping experience, smoother and pain-free.
- Apples
An apple a day keeps the doctor away, and leg cramps too for sitting too long on the toilet. Apples are a great way to fight constipation as it contains insoluble fiber, a natural laxative to help you poop better.
- Berries
Another superfood you can start adding to your daily diet are berries. Half a cup of both raspberries and blackberries serve you four grams of fiber each.
- Okra
I’m not a personal fan of the slimy veggie, but you got to give credit where it’s due. This vegetable is high in mucilaginous fiber – a soluble fiber that when mixed with water turns gooey, which is pretty much the scenario for all soluble fibers in your digestive tract. This mucilaginous fiber softens your poop enough for okra to become many people’s go-to-food for constipation.
This list was adapted from the original article by Women’s Health Magazine here.
What is your go-to food for constipation? Let us know in the comments below!
