Many suffer from problems getting rid of food waste due to the difficulty of the excretion process as a result of chronic constipation, and there are those who also suffer from problems with hemorrhoids and anal fissures, which makes it more difficult.
There are foods that can alleviate this problem because they contain stimulating elements for bowel movement.
Nutritionist Trista Best says that dietary fiber is essential for relieving or avoiding bouts of constipation and promoting regular bowel movements.
The following report reviews a variety of foods that can help you pass stool easily:
sweet potato
It can help with bowel movements because it is rich in insoluble fiber, which gives bulk to the stool, and this part stimulates the digestive system and promotes bowel movements.
dried fruits
Dried fruits, especially prunes, are another great food that helps promote bowel regularity. In addition to being a good source of fiber, prunes are also a good source of sorbitol.
Scientists suggest that sorbitol is a sugar alcohol that helps speed things up through the gut.
Chia seeds
They can help your bowels flow because they are high in fiber and can absorb water to help bulk up stools and stimulate bowel movements.
Experts advise drinking plenty of water because it helps the chia seed fibers do their work while they are in the intestines.
flaxseed
They are another great source of soluble fiber, which dissolves in water and helps facilitate the movement of stool through the large intestine.
Flaxseeds are rich in fiber and omega-3 fatty acids, which can help moisturize the intestines and promote motility.
Kiwi fruit
Research has shown that eating kiwifruit daily helps reduce the amount of time it takes for stool to move through the intestines and increase the frequency of bowel movements.
Experts believe that it may be due to the combination of antioxidants, fiber, and water content in kiwifruit that it effectively helps relieve constipation.
Kiwifruit contains an enzyme called actinidin, which can aid in digestion and promote bowel movements.
Avocado fruit
It is rich in fiber and contains healthy fats that can help moisturize the intestines and promote motility, and half a grain of them provides 6 grams of dietary fiber, which is enough to help with the efficiency of bowel movement.
Avocados are also high in magnesium, which attracts water to your intestines, and this softens stools and makes them easier to pass.
Whole grains
Whole grains contain natural laxatives and nutrients, such as magnesium and sorbitol, as well as insoluble fiber that helps promote regular bowel movements.
Whole grains contain large amounts of soluble fiber, which can make you feel full and also help move substances through your digestive system.
Soluble fiber improves stool bulk and promotes healthy bowel movements in general.
Citrus fruits
Citrus fruits like oranges, grapefruit, and lemons are high in vitamin C and fiber, which can help stimulate bowel movements and improve digestion.
Peppermint oil
Experts say that while it’s the only ingredient that doesn’t contain fiber, peppermint oil can still help relieve constipation, because it contains compounds that can help relax muscles in the digestive tract and relieve constipation.
the banana
This nutrient-rich golden treat can help you poop because it contains fiber and potassium, which can help regulate digestion and promote bowel movements.
black beans
Another nutritious and versatile food item to help you poop right away, they are high in fiber and contain nutrients like magnesium, which can help promote regular bowel movements.
Broccoli and leafy greens
Broccoli contains sulforaphane, and leafy greens are also high in fiber and magnesium, which can help promote bowel movements and improve digestion.
pears and figs
Both of these fruits contain a type of soluble fiber called pectin, which helps soften stools and stimulate bowel movements, as well as sorbitol, a natural laxative.
pumpkin (pumpkin)
It contains an amino acid called cucurbitacin, which can help relieve constipation and improve digestion. It also has high amounts of fiber and potassium, which provides the body with electrolytes; This makes it easier to pass the stool.
