Foods That Help Avoid Constipation

constipation

Food you consume is broken down and the nutrients are consumed by the small intestine and the undigested food is passed on to the large intestine and eventually, its thrown out of the body as human waste. The ease with which the human waste is released by the large intestine depends on the food you eat and the amount of fluids you consume in a day. When the body does not flush out the human waste easily once in a day in the adults, it’s called as constipation. It can affect your mood and energy level.

Six Foods That Help You Poop Regularly

  1. Water
Sip at least 8 glasses of  plain water
Sip at least 8 glasses of plain water

Drink ample amount of water to soften the stool and to have smooth bowel movements. Dehydration is one of the causes of constipation. Start your day with a glass of warm water. If you want to add flavor to it add lemon or cucumber slices. Sipping water throughout the day has many health benefits.

  1. Oranges
Vitamin c and fiber enriched fruit
Vitamin c and fiber enriched fruit

Vitamin C softens the stool, a flavonoid called naringenin found in this fruit is a natural laxative while the fiber helps to increase the roughage. Orange is a standalone snack, or you can add the segments to your salad.

  1. Raspberries
Raspberries has twice the fiber than strawberry
Raspberries has twice the fiber than strawberry

Popularly known as fiber rock star, it contains twice the fiber of strawberries. The fiber in this berry help improve food movements in the digestive system as well as feeds good bacteria residing in the gut for optimal digestion. Breakfast on raspberry smoothie or as a plain snack.

  1. Almonds
Heart- healthy nut too
Heart- healthy nut too

The magnesium content in this nut stimulates the intestine. This mineral neutralizes the stomach acid and aids in stool movement through the intestines. Almond is also a portable heart- healthy snack. This nut is enriched with fats, fiber, and proteins.

  1. Black Beans
Adds roughage to your body
Adds roughage to your body

A cup of cooked black beans has 15 g of fiber. It’s also an excellent source of magnesium as well as potassium that is required for a smooth functioning of digestive system. Add this bean to salsas, salads, and soups.

  1. Green Leafy vegetables
Green is hale and hearty
Green is hale and hearty

Spinach, kale and the likes are enriched with nutrients such as fiber, magnesium and potassium. They help regulate the stool movements, muscle contractions, and help regulate fluid balance.