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Relief in closure: foods that will help you poop - Walla! health

2020-10-28T08:18:13.615Z


Suffering from constipation? Before you resort to medicinal solutions, try to add some of these foods to your menu - they are delicious, healthy and can help move things.


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  • Nutrition and diet

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Closure relief: Foods that will help you poop

Suffering from constipation?

Before you resort to medicinal solutions, try to add some of these foods to your menu - they are delicious, healthy and can help move things.

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  • Poop

  • constipation

  • Digestion

  • diet

Walla!

health

Wednesday, 28 October 2020, 10:08

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Constipation is a common problem that affects about one-fifth of the population, according to estimates.

One of the common reasons for constipation is a slowdown in bowel movement that moves the digested food down the digestive tract until it is emptied.

Low fiber diet, aging and lack of exercise are all factors that can contribute to this condition.

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If you suffer from this problem you can try to make slight changes in your diet that can relieve constipation, before resorting to all kinds of medications, laxatives and fiber supplements.

Here are some foods that can help you start moving things around naturally:

Apples

The secret is in pectin.

Peeled apple (Illustration: ShutterStock)

A small apple contains about 3.6 grams of dietary fiber.

Fiber passes through the digestive tract without breaking down and thus they encourage bowel movement and help in the formation of feces.

Apples also contain pectin, which is a particular type of soluble fiber that has laxative properties.

prunes

Prunes are probably the best known grandmother's remedy for constipation.

They contain fiber (2 grams in 4 prunes), but what makes them particularly effective against constipation is sorbitol - a type of alcoholic sugar that our body does not know how to digest so well.

As a result, fluids are drawn into the digestive tract and encourage bowel movement.

Kiwi

Improves port frequency.

Fruit bowl with banana, blueberry and kiwi (illustration: ShutterStock)

Kiwi is a particularly high-fiber fruit - one fruit contains about 2 grams of fiber.

Studies have found that eating kiwis twice a day improves the frequency of bowel movements and has even led to a reduction in the use of laxatives among people suffering from chronic constipation.

bean

Most beans are high in fiber - both soluble and insoluble, both of which contribute to the health and well-being of the digestive system and encourage bowel movements.

Soluble fibers attract fluids to the intestines and contribute to a softer texture of the stools.

Whereas the insoluble fiber helps to drive processes in the digestive system and helps to clear the waste from the digestive tract.

artichoke

Helps strengthen the beneficial bacterial population in the digestive tract.

Artichoke slicing (Photo: Dror Einav)

Studies show that artichokes have prebiotic properties, which are beneficial for gut health.

Prebiotic foods contain a certain type of fiber from which good bacteria that live in the human digestive system feed.

Eating them helps to strengthen the population of beneficial bacteria in the gut, which help the optimal functioning of the digestive system, including the bowel routine.

Figs

Eating figs is another great (and delicious) way to add fiber to your diet.

Dried figs contain a relatively concentrated dose of fiber.

75 grams of dried figs (about half a cup) contain 7.5 grams of fiber - which is 16 and 25 percent of the recommended daily fiber intake for men and women, respectively.

A 2011 animal study found that adding fig puree to a diet improved texture and frequency of bowel movements.

And a similar study conducted in humans reached similar results: participants reported improvement in bowel movements and frequency as well as improvement in symptoms such as abdominal pain and discomfort.

Avocado

Plenty of fiber.

Avocado Toast (Illustration: ShutterStock)

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Toast with avocado is one of the tastiest things there is, but it has something to offer well beyond the insane taste.

Avocados contain a wealth of essential and nutritious nutrients, some of which can help relieve constipation as well.

One cup of chopped avocado has 10 grams of fiber - including both soluble fiber and insoluble fiber, which we have already expanded on the benefits of both types here (see the section on beans).

In addition, a study from last year (2019) indicated that replacing some of the carbohydrates in the diet with fats and fiber from avocados increased the feeling of satiety and helped with weight loss.

So there's another nice bonus here.

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