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Foods That Make You Poop – A Way to Alleviate Constipation

If you are constipated and feel uncomfortable, it is natural to look for a solution. An obvious approach, changing your diet, has a lot of merit. We live in a time where we eat highly processed foods. It’s time to improve our diet.

It’s pretty easy to find foods that make you poop. Just switch your diet to foods rich in fiber. Also, reduce your consumption of fatty foods, cheese, milk and meats.

What is Fiber?

Fiber is the part of the plant that we humans cannot digest. There are two forms of fiber, soluble and insoluble fiber. Insoluble fibers absorb water and bulk up the stool in the colon. Adding bulk to the stool aids in elimination. Soluble fibers bind to the fatty acids in the large intestine and form a gel, forming a gelling and softening stool. This also helps with removal.

How much fiber?

For men under 50, 38 g of fiber per day; for women it is 25 grams a day. 30 grams per day for men over 50; for women it is 21 ga days.

Some high fiber foods

Here is a representative sample of high fiber foods.

They are legumes

Legumes, including beans, peas, lentils, and soybeans, are wonderful sources of fiber. For example, one cup of cooked navy beans contains 19 g. At the low end of the scale, one cup of cooked edible legume peas provides 5g.

Fruits and berries

Fruits and berries are good choices. Just one medium pear provides 6g of fiber; so does a half cup of dried prunes. The fiber content of berries varies widely. One cup of strawberries contains 3 g, while one cup of elderberry contains 10 g.

Whole grains

As you know, whole grains contain a lot of fiber. A slice of whole wheat bread contains 2 g of fiber. One cup of cooked whole wheat spaghetti contains 6 g. One cup of cooked brown rice contains 4 g.

Nuts

Again, nuts contain a lot of fiber. Cashews contain 1g of fiber per ounce. Peanuts, Brazil nuts, and walnuts contain 2 g per ounce. Almonds have 4g per ounce.

Vegetables

Two types of vegetables are full of fiber, green leafy vegetables and members of the cruciferous family. Collard greens contain 5 g per cooked vegetable. Spinach in one cup of cooked vegetables is 4 g.

The cruciferous family includes broccoli, cauliflower, kale, cabbage and Brussels sprouts. Brussels sprouts contain 6 g per cup of cooked vegetables. One cup of cooked broccoli or cauliflower contains 5 g. One cup of cooked cabbage contains 4 g. And one cup of cooked kale contains 3 g.

As you can see, there is a lot of choice when it comes to creating a high fiber diet. The choice is not boring and very tasty.

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