Constipation is something, which we all suffer from time to time and yet feel embarrassed about discussing it. The jam in our intestines feels worse than the traffic jam which we experience on the roads. When one does not pass poop regularly, then it affects everything, such as energy levels, your moods etc. It's important to not neglect constipation and take active measures in relieving it. Some of the common signs of constipation include: Pain upon pooping, bloating and irregular bowel movements.
It can be quite tricky to pinpoint the cause of your being plugged up. Some of the common causes include any change in the diet, work schedule, traveling, lack of exercise etc. Some medical conditions, such as inflammatory bowel disease, hypothyroidism etc., can also cause constipation. Not drinking sufficient water also contributes to constipation.
It is important to concentrate on dietary changes first to relieve constipation before turning to supplements.
Along with eating foods that make you poop, it is also important to pay attention to the medicines, which you are taking. There are some medicines, such as iron supplements, antidepressants, painkillers and antacids, which cause constipation and hence difficulty in pooping.
Top 34 Foods That Make You Poop
- Oatmeal: The oat grains contain soluble fiber, which not only help relieve constipation, but also improves heart health. About half-cup of dry oats contains 2 g of soluble fiber and 2 g of insoluble fiber. Bulk to the stool is provided by the insoluble fiber, which allows the food to pass more quickly through the intestines and stomach; whereas, soluble fiber dissolves in water and softens the stool thus making it easier to pass.
- Strawberries: Strawberries are naturally high in fiber due to their edible seeds, which help in pushing the waste through the bowels and make you poop!
- Raspberries: Raspberries are an importance source of fiber and contain double the amount of fiber than strawberries. Fiber not only increases the bulk of the stool, but also feeds the good bacteria in the intestine to aid in digestion. Raspberries can be eaten on their own or can be used as a topping on yogurt or oatmeal as a tasty snack. Alternatively, raspberries smoothie can also be used for making pooping easier.
- Blackberries: A cup of blackberries contains about 7 g of fiber and they are also packed with antioxidants. Amongst all the berries, blackberries are more helpful in making you poop.
- Water: Among the multiple benefits of water such as keeping the body hydrated, it also aids in regular bowel movements. It is very important to drink sufficient water (8 to 10 glasses) daily to relieve and avoid constipation. Water helps in making the stool pass easily through the colon. If a person does not drink sufficient water, then it leads to dehydration and hardening of the stool, which makes it more difficult to pass resulting in constipation.
- Flaxseed: Including flaxseeds daily in your diet is one of the easiest ways to include more fiber into your diet. One tablespoon of Flaxseeds contains about 3 g of soluble fiber. Flaxseeds are extremely versatile and can be added to salads, smoothies and baked goods. Flaxseeds are also heart healthy, as they contain omega-3 fatty acids. Flaxseeds should be grounded and consumed, because if they are eaten whole, then the body is not able to digest them and they just pass through without any benefit.
- Coffee: Our daily routine of starting the day with a cup of coffee not only gets you going for the entire day, but also gets the bowels going and makes you poop. Coffee stimulates contractions of the colon muscle, which makes you poop. Coffee is also full of antioxidants and beneficial in other ways. The effects of coffee also vary from person to person. Coffee promotes the release of gastrin, which is a peptide hormone that increases the colonic spike and motor activity. Other than coffee, tea and warm liquids also help in giving the colon a jump-start and makes you poop better.
- Rice: Increased consumption of rice also helps with bowel movements and makes it easier for you to poop, as rice also contains plenty of fiber, especially brown rice.
- High-Fiber Cereal: Starting your day with a bowl of high-fiber cereal helps in ensuring your day goes smoothly in terms of bowel movements and pooping. It is also important to have breakfast daily, as skipping breakfast also causes delayed pooping, as the colon contractions are at their highest in the morning and this actually is the time when nature intended you to poop.
- Whole-Wheat Bread: Substituting white bread with whole-wheat bread adds important nutrients including fiber and antioxidants.
- Wheat Bran: Wheat bran not only relieves constipation, but also improves our digestion. Wheat bran can be sprinkled over a bowl of oatmeal and consumed. Alternatively, you can also eat All-Bran cereal or whip up bran muffins as a tastier option to an easier poop.
- Broccoli: A cup of broccoli contains about 5 g of fiber. So, even though eating them may not appeal you, they make the cut among the list of foods that make you poop.
- Almonds: Almonds contain heart-healthy fats, protein and a healthy dose of soluble fiber. About 2 handfuls of almonds daily contain 3 g of fiber. Almonds also have a high magnesium content, which helps in neutralizing the stomach acid and moving the stool through the intestines. Almonds make for a perfect daily healthy snack. Alternatively, almond flour can also be added to smoothies and baked goods to make you poop easily.
- Aloe Vera Juice: The juice of Aloe Vera acts as a laxative for some individuals. You should start with 2 ounces of Aloe Vera juice and drink up to 8 ounces daily for helping you poop.
- Spinach: Spinach is not only a good source of fiber, but also contains magnesium which helps with the contractions of the colon and also in absorption of water to soften the stool and make pooping easy.
- Black Beans: Beans are one of the best sources of soluble fiber. A cup of boiled black beans roughly contains 14 g of fiber, which make your trips to the bathroom more fruitful. Beans also contain a resistant starch that acts as a mild laxative. Beans should be added to diet gradually, as they can also cause bloating and gas.
- Green Beans: Green beans contain lesser fiber than traditional beans and are easier on the stomach with lesser bloating and gas production. A cup of green beans contain about 3 g of fiber.
- Popcorn: Popcorn is a healthy snack, sans salt and butter. Popcorn can be easily replaced with potato chips, if you are having a craving for a snack as a cup of popcorn contains 1 g of fiber. So, next time pop some popcorn to help you poop!
- Oranges: Replacing orange juice with a big juicy orange daily in the morning helps in making you poop. Orange contains naringenin, which is a flavonol that acts as a laxative to relieve constipation and making you poop easier.
- Yogurt: Yogurt contains probiotics, which keeps you constipation free and helps in easier pooping. Yogurt also benefits the GI system.
- Prunes: Prunes are tasty food that makes you poop more easily. Prune juice helps in de-plugging your jammed colon. This dried fruit contains dihydrophenylisatin and sorbitol, which helps in alleviating constipation. Prunes are rich in fiber and increase the bulk of the stool, so that it can pass through easily. A single prune contains roughly about a gram of fiber. The sorbitol and fructans in the prunes have a laxative effect and helps in making you poop.
- Plums: Plums are the fuller and younger version of prunes and also contain sorbitol, which helps in easy pooping. Plums also make great fat-burning foods.
- Chia Seeds: About two tablespoons of chia seeds contain more than 10 g of fiber. Chia seeds also become gelatinous upon getting wet and this helps in carrying away the waste matter, which may be stuck in the digestive tract and passes through poop.
- Kiwis: Kiwi is a fruit that is high in fiber and low in sugar and thus, does not bring on bloating and helps with constipation and makes you poop. Kiwi is also rich in vitamin C. Eating 2 kiwis per day will not only make you poop easy, but will also give you your daily requirement of vitamin C.
- Bananas: Bananas contain high fiber, which help in normalizing the bowel motility and makes the stools easier to pass and help in pushing the waste matter out. Another advantage of banana is they also help in diarrhea. Bananas contain binding probiotics, which are beneficial for gut health.
- Full-Fat Milk: The calcium present in the full fat milk helps in metabolizing the fat more effectively, which helps in pooping more easily.
- Pistachios: Pistachios contain properties that are similar to probiotics, which help with the growth of healthy bacteria leading to a healthy poop.
- Peppermint: Peppermints not only give you a minty-fresh breath, but also do wonders for an upset stomach. Peppermint has calming properties that help in loosening the intestinal tract muscles to make the movement of the poop easy.
- Avocados: Avocados are rich in magnesium, which helps in absorbing the moisture, so that the stool becomes soft and passes easily.
- Apples: An apple a day not only keeps the doctor away, but also makes you poop at least once a day! An average-sized apple has about 4 g of fiber. Apple also has sorbitol, which helps with the bowel movements.
- Pears: Pears are an excellent source of fiber, which makes them an excellent remedy for constipation. Pears also contain sorbitol, which has a laxative effect and makes you poop easily.
- Peaches: Peaches are also high in sorbitol, which is a sugar alcohol having a laxative effect to make you poop better.
- Cashew Butter: Cashew butter is a good source of magnesium, which helps in making you poop. A spoonful of rich, creamy cashew butter contains lots of nutrients and also resolves your bathroom issues.
- Figs: Figs are a great way to increase your fiber content in your diet. Eating about 4 figs daily gives you around 7 g of fiber and makes you poop better. However, figs are high in sugar, but are balanced by the fiber present in it.