When it comes to staying regular, it’s all about your diet. Certain foods can back you up, while others can get your bowels movingfast. So, if you happen to be suffering from a bout of constipation (which is never fun), you’ll want to add some poop-provoking foods into your meal plan to get things rolling again.
Why must you poop? “Pooping is so important because our digestive health says a lot about our overall health. Our poop or lack thereof can give us a lot of clues as to what’s going on internally,” explainsMaggie Michalczyk, RDN.
One example we can all relate to is experiencing diarrhea after eating something bad or not feeling well. Yet, if this is a regular occurrence, it can also be a clue that something more serious is going on in our digestive tract. Michalcyzk adds that pooping one to three times a day is considered normal, and having fewer than three bowel movements per week is consideredconstipation.
Pictured recipe:Low-Carb Seeded Quick Bread
“Eating a wide variety of foods that contain fiber is beneficial to the digestive system and ensures everything is moving along,” says Michalczyk. Not sure what to fill up on? Here are some of the best foods to help you poop, so you can get back to feeling less bloated and more comfortable.
Black Beans
You know the saying about this musical fruit-well, it’s true! “Fiber is a key nutrient for maintaining a healthy digestive tract and decreasing the risk for constipation,” saysKeri Gans, M.S., RD.A 1/2-cup serving ofblack beanshas6 grams of fiber, which will certainly help things move along in your digestive tract to relieve pent-up gas and decrease bloating.
View Recipe:Black Bean Tacos
Oatmeal
That morning cup of oats can be your bowels' best friend. There are4 grams of fiberin a 1-cup (40 grams) serving of oatmeal. “Insoluble fiber is not broken down in our digestive tract and does not absorb water, but rather, it adds bulk to our stool, stimulating bowel regularity,” explains Gans. Plus, “Oatscontain a fiber called beta-glucan, a powerful soluble fiber with many health benefits including reduced LDL cholesterol and reduced blood sugar and insulin response,” says Michalczyk.
Try starting your day withovernight oats, or keep handy instant packets (you can buy plain instant oatmeal or look for flavored ones that are lower in sugar) at the office to satisfy midday munchies.
Yogurt
Figs
Figsare an incredibly rich source of fiber. There are almost4 grams of fiber per 1/4 cupof dried figs. “Easy to eat or snack on, dried figs are a good source of fiber that can add to your overall daily fiber intake,” says Michalczyk. In fact, astudyshowed that among 40 people with chronic constipation, eating fig paste each day reduced intestinal discomfort and improved colonic transit time. Figs also contain an enzyme known asficain, which aids in helping you poop. Eat the tasty fruits plain, use them as a summertime pizza topper, or spread some on toast with cheese like burrata or ricotta. Yum!
View Recipe:Fig & Goat Cheese Salad
Sweet Potatoes
Feel free to nosh onhealthy sweet potato frieswhen you want something sweet, salty and crispy for a snack.Sweet potatoesare rich in fiber to keep your digestion moving. “They’re easy to incorporate into meals,” says Michalczyk. With8 grams of fiber per cupin mashed sweet potatoes, you can use some sweet potatoes as a starch when looking for something nutritious and slightly dessert-like.
View Recipe:Maple-Roasted Sweet Potatoes
Prunes
Prunes (aka dried plums) are perhaps the best-known food remedy for constipation (thanks, Grandma) and for good reason. Prunes contain bothsoluble and insoluble fiberto help you poop easier and add bulk to your stool. You can eat prunes as-is or you can sip on prune juice. Five prunes or 1 cup of prune juice both deliver3 grams of fiber. “Make a trail mix with dried prunes to reap the benefits of extra fiber,” says Michalczyk.
Apples
An apple a day might not always keep the doctor away, but it certainly improves your digestion.Applesare another great source of fiber, and in this case, a soluble dietary fiber known aspectin. There are4 grams of fiberin one medium apple. “It can’t get simpler for a good source of fiber to incorporate into your diet,” says Michalcyzk. Don’t peel off that skin—that’s where a lot of the fiber is.
View Recipe:All-American Apple Pies
Chia Seeds
Chia seedsare not only high in fiber, but they’re also rich in protein to keep you full for hours. They have almost10 grams of fiber per ounce, which is pretty awesome. “An excellent source of fiber, chia seeds are a small-but-mighty seed in terms of nutrition! They are also a good source of protein and potassium,” says Michalczyk. They’re an easy add-in for a high-fiber boost tosmoothies, yogurt oroatmeal.
View Recipe:Berry Chia Pudding
Bottom Line
Eating a diet rich in whole grains, fruits, vegetables, legumes, nuts and seeds is part of an overall healthy eating pattern. These foods are also perfect for moving those bowels and helping you feel more comfortable. If you are unsure how to start, don’t fret—our 3-Day Meal Plan to Help You Poop will give you some meal ideas. As you get more regular, you can also check out ourHealthy High-Fiber Recipesfor inspirations.
As you add more fiber to your diet, remember to do it gradually and drink plenty of water.Moving morealso helps get things going—start with thesemicro-workout tipstoday!
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