6 foods that help you poop better and relieve constipation in the morning

Constipation affects almost everyone at some point in their lives. The illness can be brought on by certain drugs, inactivity, pregnancy, or even dehydration. Hemorrhoids, anal fissures, or even fecal incontinence—the inability to control your bowels—can result from constipation if it is not treated. Even though it’s unpleasant to have painful, infrequent bowel movements, most cases of constipation can be resolved by eating meals that improve bowel movements and ease constipation.

The following symptoms are seen in those who are constipated:

Stools that are lumpy, dry, or hard and resemble tiny stones or pebbles
Discomfort and pain when having bowel motions

Loss of appetite as a result of a persistent feeling of fullness and an inability to completely empty the intestines
Bloating
Here are 6 foods that help treat constipation:

Prunes

One of the most well-known foods for constipation is prunes, a variety of plum. More than 12 grams of dietary fiber can be found in one cup of raw prunes. Additionally, they include sorbitol, a chemical that prevents and relieves constipation by acting as a probiotic. If raw prunes are not available, drinking prune juice is a fantastic substitute and can also help relieve constipation. According to a research in the American Journal of Gastroenterology, consuming prune juice daily for three weeks significantly reduced chronic constipation.

Ground flaxseeds

Both soluble and insoluble fiber, which are found in flaxseeds, support regular bowel motions in various ways. Improvements in stool consistency and frequency of bowel movements are also reported as benefits of daily flax intake. Select ground flaxseeds instead of whole ones. Whole flaxseeds are less efficient and more difficult to digest.

Oatmeal

Oats are genuinely underappreciated when it comes to helping you to

poop better

. Their abundance of vital vitamins, minerals, and antioxidants promotes intestinal health and makes them one of the greatest meals for constipation. Soluble fiber, the kind of fiber that keeps more water in the stool, is abundant in oats. As a result, the stool becomes softer and bigger, making it simpler to pass. To get the most fiber content when buying oats, seek for whole grain oats, oat groats, and oat bran.

Beans

One of the easiest strategies to relieve constipation is definitely to eat a lot of vibrant veggies. In addition to having additional laxative qualities that keep your stools from getting too firm or difficult to pass, vegetables are great providers of dietary fiber. They also contain a lot of water, despite perception. One of the best veggies for constipation, beans include both soluble and insoluble fiber, which facilitates the passage of stool through the intestines. To avoid constipation, think about consuming three servings of beans every week.

Figs

A concentrated high amount of 1.86 g of fiber can be found in dried figs. According to a tiny 2016 study conducted by the Department of Medical Nutrition Therapy, eating fig paste may have helped participants with constipation experience less abdominal pain, better stool consistency, and faster colonic transit. In addition to being eaten on their own, figs can be added to fruit salads or boiled to make a delicious jam that pairs well with sandwiches, pizza, and bruschetta.

Sweet potatoes

In addition to fiber, sweet potatoes are packed with vitamins and minerals. 3.76 g of fiber may be found in one medium roasted sweet potato with skin. Sweet potato eaters also report less discomfort and straining when they poop. You may substitute sweet potatoes for white potatoes in any of your favorite recipes by mashing, frying, or roasting them. You can also try making avocado toast with them instead of bread.