10 foods that help you poop for experts
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A dreaded problem that the Americans plague every day is apparently personal: irregular intestinal movements. According to the National Institutes of HealthAround 16 out of 100 adults regularly deal with constipation. This number doubles when they get older – Among adults from the age of 60, 33 out of 100 adults experience constipation.
Caused if too much water is reabed by the large intestine, constipation leads to dry, hard chairs that are difficult to survive. Constipation takes place for several reasons, from sitting lifestyles to certain drugs. However, to a change to A Long -fiber nutrition And the increase in your daily water intake can turn things over to better.
“Most Whole foods that naturally contain fiber Registered nutritionist In the New York City region. This is because Whole Foods – Series as a fiber preparations – not only provide their daily fiber needs, also vitamins, minerals and numerous other nutrients that are advantageous for the body.
These 10 foods – including some recipe suggestions that you include, are worth adding to your daily meals in order to stimulate digestion and keep your intestinal movements regularly.
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Flat seed
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A rich source of Pilented fats, omega-3 fatty acid and soluble fibersPresent Flat seed Are tiny but powerful seeds that offer numerous health benefits, including relief from constipation. A tablespoon of ground flat seeds contains Eight percent of the daily value (DV) of dietary fibers. It is also a source of iron, potassium and magnesium as well as B vitamins and carotenoids like Lutein.
However, so that flax seeds are advantageous for their body and intestinal movements, the US National Library of Medicine Explains that ground flax seeds can deliver much better in nutrients than whole, which often pass indomitable due to the digestive tract.
oatmeal
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When it comes to your intestine, there is no better way to start the day than with a cup of oatmeal that contains Four grams (or 16 percent) of the daily value of fiber. “Oatmeal is a food that contains both soluble and insoluble fiber,” explains Gorin. “It will help increase the weight and size of your chair, which makes it easier.”
Studies have shown that soluble fibers can reduce the “bad” LDL cholesterol level in the blood circulation and also reduce the risk of heart disease. And that’s not all. Oats are surprisingly great Protein sourceWith 5.9 grams (or 12 percent) of the daily protein value and contain high amounts of iron, magnesium and zinc.
Water
One of the critical liquids that the body needs – then all, Water is more than two thirds The weight of your body – water plays an important role in regular body functions. Out of Keep them hydrated And lubrication joints to regulate body temperature and to exemption the waste body is necessary so that the human body survives.
It is particularly important to relieve constipation and keep them regularly. While her daily water absorption depends on a number of factors, including age, level of activity and gender, Gorin explains that a standard can be followed to prevent constipation. “A good basic amount is 15.5 cups for men and 11.5 cups a day for women every day, but this amount could change if they train or sweat a lot,” she explains. “After all, Poop mainly consists of water!”
Pear
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Fresh pears are rich in minerals, especially potassium and magnesium, which are required for muscle contraction and cellular signal transmission. A single medium -sized pear offers as much as Six grams of fiber. After University of WashingtonPears are best consumed with their skins because they contain several flavonoids that reduce blood sugar levels and the incidence of cardiovascular diseases.
They are also high in Pectin, a soluble fiber that offers the human intestine prebiotic properties. Regardless of the variety, whether it is Anjou, Bartlett or Bosc, the addition of pears can help your diet roll things again.
Coffee
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A good source for antioxidants such as chlorogenic acid is a cup of cup of cup of cup of cup of coffee not only in combating the inflammation and reduces the risk of cardiovascular and liver diseases, but can also help you with your intestinal movements. According to Gorin, around 30 percent of people find relief when drinking coffee. “It gets things moving and some people even notice this effect from Decaf coffee,” she explains.
So if you suffer from irregular tickling, it may be the solution for you. However, moderation is the key. A study found that although a modest caffeine consumption was taken to decrease in constipation and the incidence of colon cancer, but frequent use had the opposite effect. This is probably due to the dehydrating effects of a high caffeine diet.
Nuts
Almonds, pecans and peanuts are excellent sources for soluble fiber that the National Institute for Diabetes and Digestion and Center Diseases Recommends the food for children who deal with constipation. Adults can also benefit from this recommendation 200-calorie serving Von Pekannüsen offers 11 percent of the daily value of fiber as well as five percent of the daily protein value and a number of minerals and vitamins.
In addition to the regular attitude of adding nuts to your diet, the incidence of type -2 diabetes can prevent weight gain and increase the entire service life. They are also a great source of antioxidants such as Tocopherols, which can reduce the risk of certain cancer.
Legumes
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The versatility of legumes knows no limits. Consisted of BeanPeanuts, lentils and peas, legumes Having low and a low glycemic indexMake a suitable diet for patients with diabetes.
And when it comes to pooping them regularly, Beans are what is best. “Beans are another food that contains the profit combination of soluble and insoluble fibers,” explains Gorin. These fibers, she explains, are ideal for feeding intestinal bacteria, stimulating digestion and absorbing water while moving through the body to request your chair up and prevent constipation.
Plum
Plums made by drying Plumapproximate Seven grams of dietary fiber per 100 gram portion. They are also rich in minerals such as magnesium as well as vitamins A, E and K, which help with everything, from muscle contraction and blood clotting to increasing immunity and seeing. Researchers of a study in February 2019 published in Clinical nutritionIt found that quick feeling helped to maintain healthy intestinal functions, especially for people with low -fiber diets and rare stool habits.
“Plum juice is a particularly good choice for pregnant women who suffer from constipation and may not have a big appetite,” explains Gorin. Sorbit, a sugar alcohol that typically occurs in diabetes-friendly sweeteners, naturally appears in plums and is responsible for stimulating their intestine. “They help stimulate digestion by helping to bring water into the large intestine.”
Whole grain products
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Switching sophisticated grains like white rice to whole, like brown rice, is one of the best ways to help you poop more often. The The Ministry of Agriculture of the United States explained Adding whole grains to your diet can help prevent the occurrence of certain chronic diseases such as obesity, heart disease and type -2 diabetes. However, it is much better to replace whole grain products with sophisticated nutrition with whole grain products – the official recommendation is to use whole grain products for half of your daily grain request than to add.
Whole grain products such as all-white noodles, barley and whole grain bread are not only high in the dietary fiber, but also a good source of B vitamins such as thiamine, riboflavin, niacin and folic acid as well as minerals such as selenium and iron that develop the immune system and muscles of the body.
Fermented drinks
Food that is naturally sufficient on probiotics, such as: Kombucha and Kefir, Host helpful bacteria that help improve intestinal health and digestive process, which makes it easier to survive stool. Kefir, a fermented milk drink, contains both types of bacteria and mushrooms and can help to restore the balance of bacterial cultures in the digestive tract.
“There are many causes of constipation,” explains Gorin. “Don’t eat enough fiber and not drink enough water are some of the most common causes. Taking certain medication (such as Prozac or opioids)” and even antibiotics can lead to problems with digestion. Last studies Have shown that probiotics like kefir can help to soften chairs that are easier to.
