Discussing troubles with your bowel movement isn’t exactly among the most amusing topics to talk about, but that too has to be covered. As constipation is a rather common medical condition, we’ve decided to provide you with this useful list of foods that will help you get those bowels moving.
So, make sure you always have at least one of the following 15 refreshments in your kitchen, because you never know when your bowels will refuse to do what they do best.
1. Broccoli
We’re starting off with apparently the greatest vegetable of all time – broccoli. Not only will this veggie keep you healthy and help you cheat time by looking younger than you really are, it will also help you with your constipation.
Although you should always make sure your diet is balanced, you can never go wrong with broccoli and eating it on a regular basis is one of the safest and healthiest ways to keep your bowel movement regular.
This awesome veggie is off the charts when it comes to Vitamin C, while it can also help with cancer prevention. Broccoli, the true super-food!
2. Sweet Potatoes
Another great food to keep you regular is sweet potatoes, and it goes well with broccoli, so we have quite a nice combo here .
One of the many benefits of sweet potatoes is that they are pretty high in fiber, which means these sweet roots will certainly help you prevent constipation, or get things moving again.
Sweet potatoes are also a great source of beta Carotene, one of the crucial nutrients for generating Vitamin A.
Eating sweet potatoes is definitely a much better choice than taking Vitamin A supplements as your body will use only what it needs and safely remove the unwanted stuff, so you are always on the safe side. Unlike with the supplements, that is.
Sweet potatoes are sweeeeet.
3. Oatmeal
Oatmeal? More like Ought-Meal! Yes, these grains are most certainly a must your everyday diet, no matter how old are you or whether or not you have problems with your bowel movement.
Aside from being excellent at keeping your digestive system moving, oatmeal can help you bring your cholesterol levels down, it can help normalize the levels of sugar in your blood and help with keeping your blood pressure in the green.
If possible, be sure to include a whole-grain version of oatmeal in your regular diet as it contains about twice as much fiber as regular grains. Still not a fan of oatmeal?
4. Seeds/Nuts
From oatmeal, we’re moving onto nuts and seed, naturally. All seeds and nuts are among the best sources of fiber you can find on our little blue planet, which means they will help keep you regular on a consistent basis, but also help you if things get stuck.
If you are more of a nut-job, meaning you prefer popular nut choices over plain seeds, make sure you include almonds, cashews, pistachios, walnuts, etc… But if you, on the other hand like seeds better, pumpkin and sunflower seeds are the way to go.
However, there is a trick here. If you are choosing nuts or seeds as your weapon of choice to get your bowels moving, be sure to drink plenty of water as well. Eating foods that are high in fiber can even lead to constipation. Which means your plan will only backfire on you (no pun intended).
5. Beans
If your digestive system has gone a bit lazy lately, have no fear mister Bean is here. Beans contain massive amounts of fiber, which means it will do wonders when it comes to solving your digestive problems, even though you might end up being a bit gassy.
Some of you might be wondering if all this is true since beans are essentially carbohydrates that are known to be digested slowly, but the trick is that they work to improve your digestive function thanks to the fiber they contain.
Another great thing about beans is that they are also a good source of many vitamins and minerals, so if you haven’t yet included them in your regular diet, now is the perfect time to do it.
6. Lentils
Eating lentils every once in a while is a perfect way to avoid having any troubles with your digestive system in the first place.
Aside from being quite rich in fiber, they are packed with vitamins and minerals, and are one of the most common ingredients on many approved food lists of popular and healthy diet programs.
Aside from doing wonders to your constipation problems, this plant of the legume family can also help you regulate your blood sugar levels and make sure you maintain your healthy weight.
If you are looking to introduce these legumes into your diet, make sure you boil them first. Once they are soft and tender, the healthy snack-time may commence.
7. Aloe Vera Juice
Aloe is an excellent and healthy herbal laxative that can help you relieve constipation and fix irregularity rather quickly.
The bottled version of Aloe Vera juice is available in many stores and is often mixed with some other ingredient for better taste, like coconut water for example.
Aloe is widely considered to be a quick and effective remedy for many gastrointestinal issues, however, it is recommended to start with 2 ounces of this juice and then work your way up to 8 ounces.
Aloe Vera juice helps your digestive system as it speeds up the digestion of protein, while it also strengthens your body’s intestinal musculature.
8. Spinach
Another super-food that is constantly included in practically each and every list of healthy foods out there.
Much like oatmeal, sweet potatoes, broccoli and beans, spinach is also a pretty healthy fiber-packed bomb. 1 cup of cooked spinach packs a 4-gram fiber punch, while it is an excellent source of magnesium and other minerals as well.
Magnesium does the trick when it comes to helping your bowels move. It helps the colon contract, but it also help draw water in so you can flush things through more easily. In fact, this mineral is so effective a laxative, that many doctors often give their patients laxatives with magnesium in it.
However, it is always better to be safe than sorry, so make sure you introduce spinach to your weekly diet anyway.
9. Yogurt
Another excellent food to get your bowels moving is yogurt. Not only do many types of yogurts contain live active bacterial cultures, also known as probiotics, that restore and replenish all those good bacteria in your gut, they are quite delicious treats as well.
Daily intake of yogurt can help with the overall health of your digestive system. In fact, a recent study published in the American Journal of Clinical Nutrition in 2014, showed that probiotics do wonders when it comes to increasing the number of bowel movements per week.
The number typically increased by 1.3 per week, while the consistency of the stool improved significantly as well.
10. Prunes
Eating prunes is one of the healthiest ways to relieve constipation as they are packed with both soluble and insoluble fibers.
Soluble fibers are well-known for their ability to slow digestion and help your body absorb the nutrients in food more easily.
Insoluble fibers, on the other hand, bulk up your stool, helping it to pass more quickly through your intestines.
Also, prunes contain sorbitol, a natural sugar-based alcohol that helps your colon draw water and soften the stool, making it easier to pass.
You can eat them dried or fresh, however, the most common form of prunes is dried as they contain much more fiber than fresh ones.
11. Apples
An apple a day, keeps the constipation away. Eating apples on a regular basis will keep your whole GI system under control and functioning properly.
Not only does this delicious fruit can get your bowels moving, it keeps you regular, maintains your stool consistent, and interestingly enough, can help you when diarrhea strikes as well.
Apples help your digestive system bulk all the food and move waste through your body more easily, thus helping you when you are constipated. They also give you the much needed energy boost, which is quite important when you have problems with digestion.
So, no matter if you have constipation or diarrhea, delicious apples are the way to go!
12. Artichokes
Need more foods that are packed with soluble and insoluble fiber? Say no more. Artichokes, when added to your regular weekly menu, do wonders when it comes to preventing constipation.
Aside from being great for your digestive system, artichokes contain massive amounts of Vitamin C, as well as minerals like magnesium, potassium, and iron.
Aside from successfully treating constipation, artichokes have proven to be great for many other chronic digestive complaints disorders irritable stomach, nervous gastropathy, flatulence, irritable bowel, etc.
They are also pretty useful in treating some liver and gallbladder conditions by promoting bile flow in the body, increasing fat digestion and protecting the intestinal mucosa.
13. Brussels Sprouts
These green veggies can help you with almost any digestive disorder as they are packed with healthy fiber.
Brussels sprouts are known to be extremely healthy and most nutritionists include them in almost all lists of super-foods, right there alongside broccoli and spinach.
Since they are part of the cruciferous vegetable family, which means these veggies bring much more than fiber to your diet – they are an excellent source of Vitamin C, while they have also been linked to having anti-cancer properties.
Eating these amazing vegetables is not only temporary beneficial for your digestive tract. By eating Brussels sprouts on a regular basis you are also strengthening your immune system and lowering risk of developing cancer.
14. Brown Rice
Regular rice has been known to have the capacity to cause constipation, which is why many consumers prone to digestive disorders avoid eating it. But have no fear, as brown is here to help.
Brown rice is the unprocessed version of rice, and is also a whole grain version of it, which means it can help you maintain regularity and avoid constipation, all at once.
The trick is, of course, in fiber, yet again. 1 cup of brown rice gives you 3.5 grams of fiber, which is almost 15% of your recommended daily fiber intake. Brown rice is also packed with antioxidants that are not available via regular white rice as the processing removes almost all healthy nutrients rice otherwise contains.
15. Sweet Corn
We are wrapping up our list with one of the most popular foods to improve your digestive system – sweet corn.
Aside from packing a mean fiber-punch, sweet corn also contains Vitamin C and minerals like potassium and magnesium that help your GI system do what it does best.
Eating organic corn will not only temporarily get your bowels moving. Eating it a weekly basis will also do wonders to your entire digestive tract, and your overall health.
The healthiest way to introduce sweet corn to your diet is go local and buy locally grown corn from the nearest organic farm. Not only will you boost your GI system, you will also help boost your local economy.
