Constipation, or infrequent stool movement, can be quite an uncomfortable and disruptive condition. An individual is typically categorized as being constipated when they have fewer than 3 stools per week. Constipation can have auxiliary symptoms including nausea, cramps, vomiting, rectal bleeding, weight loss. The passing of stools is the only way for constipation to be relieved. This can be done by taking laxatives or naturally by changing your diet. In this article we will explore some foods that make you poop to relieve your constipation and success stories from individuals who were once constipated.
Foods that are enriched with fiber will have the positive effect of increasing weekly stools and consequently relieving constipation.
Foods rich in fiber
There are two main types of fiber: insoluble and soluble. Insoluble fiber, when ingested, acts as a brush picking up blocked waste and then takes it to be added into stool. Soluble fiber acts as a sponge and soaks up water, making the poop softer and easier to pass. Women should have at least 25 g of fiber a day; men should have a bit more with 30 g a day. Below we have listed some fiber rich foods and some suggestions on how you could add this to your diet.
Bran: Bran is incredibly high in fiber, but eaten by itself is quite unpleasant tasting. Bran muffins and cereals are two food sources that may make adding bran to your diet less painful.
Fruit: Most fruit has some degree of fiber, but certain types of fruit have more than others. Pears, prunes, dried figs, guava, breadfruit, avocado, fresh raspberries, blueberries (fresh or frozen), fresh blackberries, loganberries, and elderberries are very high in fiber.
Beans: Beans are one of the most naturally fiber enriched foods available. Due to their great diversity, there is sure to be something to suit everyone's preferences. These include Lima beans, adzuki beans, broad beans, black beans, black turtle soup beans, kidney beans, navy beans, French beans and yellow beans.
Leafy greens: Not everyone is fan of green vegetables, but by adding only a small portion to your daily diet it can significantly reduce constipation. These include turnips, cooked mustard greens, collard greens, spinach, and Swiss chard.
Nuts and seeds: Are a great snack food to munch on during the day, and are very high in fiber. You should try to include at least 2-3 of these nuts and seeds to your daily diet; almonds, pumpkin seeds, cashews, peanuts, brazil nuts, sunflower seeds, walnuts, flaxseed, and sesame seeds.
Potatoes: This popular vegetable is actually quite high in fiber, more so when you leave the skin on. Try to have at least 2-3 potato dishes per week; this could include baked potato, homemade wedges, potato salad, or a soup with potato in it.
Constipation is a condition affecting many individuals. Fortunately, it is not a life long problem and with proper dietary alterations it can be cleared up very quickly. In this section we have exhibited two success stories from people who got rid of their constipation through a change in diet. Hopefully this will provide you with both advice for relieving your constipation as well as hope that your constipation will soon be gone.
Case 1: A salad a day keeps the constipation at bay
What I whole heartily recommend is having at least one salad a day. In this salad try to add beans, leafy vegetables, and cheese, fiber, and protein enriched foods. For my daily diet I also add 100 percent whole wheat bread, cherries, prunes, and drink a lot of water.
From my personal experience I also found that Activia yogurt or Nutrish milk can be quite beneficial in relieving constipation. It will effectively break down any blocked up waste.
One other thing that I would recommend is Baby Lax by Fleet. This is an ointment that relieves the discomfort of a bowel movement.
Case 2: Drinking helps me get rid of constipation
Constipation has been an issue that has plagued me for most of my life. I have tried the whole fruit and vegetable diet but it has proven ineffective. Yellow cantaloupe actually worked for a couple of months, but then it became ineffective.
However, over my long battle with this condition I have discovered two things that are moderately effective. The first one is Magnesium citrate with lemon, which I drink with plenty of water. After taking this I feel so much lighter. The second product that is quite helpful is green tea. I drink one cup every night, and after 2-3 days I experience a bowel movement.
Lastly drinking a whole bottle of chocolate or strawberry milk can be quite effective in relieving constipation.