15 Foods That Will Calm Your Digestive System And Help You Poop

Jan 02, 2019

If you don't get your recommended 25 grams of fiber a day, you're likely to become constipated. Nobody really likes to talk about constipation, but most people have experienced it, and researchers estimate that 42 million U.S. residents have it. There are a number of causes of constipation.

Sometimes, health issues like hypothyroidism or medications such as antidepressants can cause a person to get backed up. Most of the time, though, a poor diet is responsible for constipation.

The majority of people don't meet the minimum recommended intake for water or dietary fiber over the course of a day, which leads to constipation. Here are 15 foods you can eat to avoid this problem.

If you're feeling constipated, prunes can help you get unblocked. They're high in fiber -- one small prune contains a full gram of dietary fiber -- plus they contain fermentable sugars that can help to keep your digestive tract moving.

These little green fruits aren't just tasty -- they're also packed with fiber. Eat one cup of chopped kiwi for breakfast or as a snack, and you'll get a whopping five extra grams of fiber in your diet for the day. As a bonus, kiwi won't make you bloated like many other fruits will because it contains low levels of fructose.

Popcorn is a guilt-free snack that's good for your digestive system. Each cup of plain popcorn contains around 30 calories and a gram of fiber. You can make your own popcorn in the microwave -- just pour 1/4 cup of kernels into a brown paper bag, fold the top down, and microwave for two minutes or until the popping stops.

If you want to get things moving again in your digestive tract, fiber is only half the solution. Water is the other key to beating constipation. Drink at least half a gallon of water every day. If you're tall or heavy, you may need up to a full gallon of water.

You can instantly increase the fiber content of just about any food by adding a tablespoon of flaxseeds. Grind them up first, rather than eating them whole -- this makes it easier for your body to absorb their nutrition.

If you usually drink fruit juice with breakfast, try eating a whole piece of fruit instead. Orange juice contains little fiber, while a whole orange contains about 3 grams of fiber for under 100 calories. Oranges also contain a chemical called naringenin that may be able to help ease constipation.

Skip your usual cold cereal in favor of oatmeal if you're feeling constipated. A half-cup serving of oats gives you two grams each of soluble and insoluble fiber. Add some fruit, nuts, or ground flaxseeds to your bowl to increase the fiber even more.

Next time you cook rice, opt for brown instead of white. White rice has been processed and contains less nutrition, while brown rice hasn't been stripped of its fiber. A one-cup serving of brown rice contains four grams of fiber.

If you're looking for a healthy alternative to soda, try sipping some aloe vera juice. This drink hydrates you, but that's not all -- it can also have a laxative effect. It doesn't work for everybody, but if you're feeling backed up, it's worth a try. One word of advice: don't chug a whole bottle of aloe vera juice at once if you're not used to drinking it. Start with 1/4 cup and gradually increase the serving until you're drinking a whole cup at a time.

Spinach is a rich source of magnesium, which helps your colon push waste along. In fact, magnesium is a common ingredient in some types of laxatives. Spinach is also high in fiber, with one cup of wilted spinach providing four grams of the nutrient.

All types of beans and legumes are rich in resistant starch, which acts like dietary fiber in the body. Try making chili, cooking a pot of rice and beans, or throwing together a cold bean salad to up your fiber intake. If you don't currently eat many beans, nutritionists advise that you should increase your intake slowly so you don't end up feeling gassy.

Most vegetables are high in fiber, and green beans are no exception. A one-cup serving provides four grams of fiber.

Fermented foods like yogurt and kefir help keep your microbiome -- the bacteria in your gut -- healthy. This can lead to more frequent bowel movements. Other fermented foods, like sauerkraut and miso soup, can help as well.

Did you know that coffee contains fiber? It's true -- one cup of coffee contains about a gram of dietary fiber. The beverage also causes the colon to contract, which helps to keep things moving along.

Your colon contracts most strongly in the morning, and eating breakfast can stimulate movement and help you go to the bathroom. Choose high-fiber breakfast foods like oatmeal, bran cereal, or fruit to boost the constipation-fighting power of your morning meal.

If you're having fewer than three bowel movements every week, you're most likely constipated. Constipation is unpleasant, but it isn't something you have to live with -- a few simple dietary changes can help you feel better. Focus on drinking plenty of water every day, and choose high-fiber foods like fruits, vegetables, and whole grains. Beverages like coffee and aloe vera juice help as well. Just introduce your dietary changes slowly, since it takes time for your body to adjust to a higher fiber intake.

Will you be using these tips? Do you have any advice of your own for battling constipation? Let us know! Pass this article along to your family and friends if you found it useful.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!