Smoothy Slim
Smoothy Slim
Photo: Monstera
Here are 15 healthy foods that can help you poop. Apples. Apples are a good source of fiber, with one small apple (5.3 ounces or 149 grams) providing 3.6 grams of fiber ( 2 ). ... Prunes. Prunes are often used as a natural laxative — and for good reason. ... Kiwi. ... Flax seeds. ... Pears. ... Beans. ... Rhubarb. ... Artichokes. More items...
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A potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.
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Full Body Detox: 9 Ways to Rejuvenate Your Body Limit alcohol. Your liver metabolizes more than 90% of the alcohol you consume ( 3 ). ... Focus on...
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A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.
Learn More »8. Artichokes Research shows that artichokes have a prebiotic effect, which can be beneficial for gut health and maintaining regularity. Prebiotics are a special type of fiber that works by feeding the good bacteria found in your colon, helping optimize your digestive health ( 27 ). Consuming prebiotics may also help relieve constipation. A 2017 review looked at five studies including 199 participants and concluded that prebiotics increased stool frequency and improved consistency ( 28 ). Artichokes, in particular, are a good source of prebiotics that can boost beneficial bacteria in the gut. One study had 32 participants supplement with fiber extracted from globe artichokes. After 3 weeks, they found that concentrations of beneficial bacteria had increased, while amounts of harmful gut bacteria had decreased ( 29 ). Another study looked at the effects of artichoke leaf extract on 208 participants with irritable bowel syndrome (IBS). Artichokes not only reduced the incidence of IBS but also helped normalize bowel patterns ( 30 ). Artichokes are available in both fresh and jarred form and can be used in lots of recipes like creamy dips, salads, and flavorful tarts. 9. Kefir Kefir is a fermented milk beverage that contains probiotics, a form of healthy gut bacteria that may help alleviate constipation. Probiotics have been shown to increase stool frequency, improve stool consistency, and help reduce intestinal transit time to speed bowel movements ( 31 ). Several studies have demonstrated that kefir, in particular, may promote regularity. In one study, 20 participants with constipation were given kefir for 4 weeks. Kefir was found to decrease laxative use, speed intestinal transit, increase stool frequency, and improve consistency ( 32 ). A 2014 review of studies also found that probiotics may improve whole gut transit time and stool frequency and consistency ( 33 ). Kefir makes the perfect base for smoothies or salad dressings. Alternatively, try making a probiotic-rich parfait using kefir and topping it with fruit, flax seeds, or oats for an extra boost of fiber. 10. Figs Figs are an excellent way to get more fiber into your diet to encourage regular bowel movements. Dried figs, especially, can provide a concentrated dose of fiber. One-half cup (75 grams) of dried figs contains 7.5 grams of fiber, which can fulfill about 16% and 25% of men’s and women’s daily fiber needs, respectively ( 16 , 34 ). A 2011 animal study looked at the effects of fig paste on constipation over a 3-week period. It found that fig paste increased stool weight and reduced intestinal transit time, supporting its use as a natural remedy for constipation ( 35 ). Another study in humans found that giving fig paste to 40 participants with constipation helped speed colonic transit, improve stool consistency, and alleviate abdominal discomfort ( 36 ). While figs can be consumed on their own, they can also be included in a fruit salad or boiled into a tasty jam that goes great with bruschetta, pizzas, and sandwiches. Shop for dried figs online. 11. Sweet potatoes In addition to providing a host of vitamins and minerals, sweet potatoes also contain a good amount of fiber that can help increase regularity. One medium sweet potato (4.5 ounces or 150 grams) contains 4 grams of fiber ( 37 ). The fiber found in sweet potatoes is mostly insoluble and includes a few specific types, such as cellulose, lignin, and pectin ( 38 ). Thanks to their fiber content, some studies have shown that sweet potatoes may help promote bowel movements. A 2016 study measured the effects of sweet potato intake on constipation in 57 leukemia patients who were undergoing chemotherapy. After just 4 days, most markers of constipation had improved, and the participants consuming sweet potatoes had significantly less straining and discomfort than the control group ( 39 ). Sweet potatoes can be mashed, baked, sautéed, or roasted and used in place of white potatoes in any of your favorite recipes. Try it as a bread substitute for avocado toast. 12. Lentils This edible pulse is packed with fiber, making it an excellent addition to your diet to relieve constipation. In fact, one-half cup (99 grams) of boiled lentils contains an impressive 8 grams ( 40 ). Additionally, eating lentils can increase the production of butyric acid, a type of short-chain fatty acid found in the colon. It increases the movement of the digestive tract to promote bowel movements ( 41 ). A 2019 study concluded that beneficial intestinal hormone secretion and gut barrier integrity was improved by increased butyrate via fiber supplementation ( 42 ). Lentils add a rich, hearty flavor to soups and salads alike, while also providing plenty of added fiber and health benefits. Shop for lentils online.
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Learn More »13. Chia seeds Just 1 ounce (28 grams) of chia seeds contains a whopping 11 grams of fiber ( 43 ). In fact, chia seeds are made up of about 40% fiber by weight, making them one of the most fiber-dense foods available ( 43 ). Specifically, chia seeds are a good source of soluble fiber, which absorbs water to form a gel that softens and moistens stool for easier passage ( 21 ). One study found that chia seeds could absorb up to 15 times their weight in water, allowing for even easier elimination ( 44 ). Try mixing chia seeds into smoothies, puddings, and yogurts to pack in a few extra grams of soluble fiber. Shop for chia seeds online. 14. Avocados Avocados aren’t just trendy on toast and guacamole. They’re chock full of nutrients and can help with constipation. One cup (146 grams) of sliced avocado contains 10 grams of fiber ( 45 ). This source of both soluble and insoluble fiber can help relieve constipation. Additionally, a 2019 study indicated that replacing carbs with the fats and fiber from avocados increased satiety, which could aid weight loss ( 46 ). Other studies suggest avocados could also support healthy aging ( 47 ). Avocados are a versatile addition to smoothies and baked goods, and delicious on toast or as a substitute for mayo on sandwiches. 15. Oat bran Oat bran is the fiber-rich outer casing of the oat grain. Though it’s not as widely consumed as rolled or old-fashioned oats, oat bran contains significantly more fiber. Just one-third cup (40 grams) of oat bran contains about 7 grams of fiber ( 48 ). One older study gave 15 elderly participants oat bran over a 12-week period and compared the results with a control group. Oat bran was not only well tolerated but also helped participants maintain their body weight and decreased their laxative use by 59%, making it a safe and effective natural remedy for constipation ( 49 ). Though oatmeal and oat bran come from the same oat groat, they vary in terms of texture and taste. Oat bran works especially well when used in recipes for homemade granola and breads. Shop for oat bran online.
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A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.
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