Good Lifestyle

When you aresavedThis can let you feel inflated, lethargic and all around uncomfortable. If it's not able to go to the bathroom, you lower (literally!) Then you are probably looking for constipation relief as soon as possible. And fortunately, you do not need to turn into risky laxatives or to another drug on the potentially disastrous counter, because there are many natural foods that will do well, moving things, what you helped go to the bathroom easily and regularly.

Note: These are healthy,Foods rich in fiber This helps to make you poop, but they also have other positive benefits beyond your digestive system. So no, we do not include these evils that can make you run for the bathroom for all the bad reasons!

If you consume food and drinks on this list andalways Have problems, be sure to see a doctor or gastroenterologist to help you with your BM problems. Have other bathroom problems? Do not miss theseIBS remedies.

And now, it's the healthiest foods that make you poop and naturally help to help any relief of constipation.

"You can easily become constipated by not drinking enough water",Benjamin Levy, MD, gastroenterologist at Mount Sinai Hospital in Chicago, advises. "I recommend drinking at least eight 8 oz water glasses a day. This is especially important during the summer because we sweat a lot of water." And if you feel a little complete, try themreinstoxing water recipes that banner Bloat.

But first coffee. Although the effects of a cup of Joe can vary from one person to another, it is very common that the drink allows you to go to the bathroom. The coffee was demonstrated to promote the liberation of gastrin, which can increase the tip of the colony and the motor activity, reports the newspaper.Intestine. TheEffects of coffee on the body are quite fascinating, but the study continues to explain that coffee can not reach the colonthis Fast-but that it induces an answer rather by acting on receptors in the stomach or the small bowels.

"One trick consists of drinking coffee with breakfast because the combination helps to stimulate the gastocolic reflex that causes intestinal contractions (peristals) and moves the stools of the body," explains Dr. Levy. "Many patients will feel the desire to have a good intestinal movement after drinking coffee with breakfast."

All that is more than five grams of fiber per serving is considered a high fiber food. An ounce (about two tablespoons) of chia seeds double this quantity! "In addition, Chia seeds become gelatinous when wet and help take the material that could be blocked in your digestive tract," saysAlexandra Napoli, approved holistic health coach. Plot? We organized theBest Chia Seed Recipes On Instagram for many ways to use Inspo.

If you meet your intestines, researchers say that high fiber kiwifruits can be the kick you are looking for. A study byTaiwanese researchers found that people with IBS who eaten two kiwis a day for four weeks had less constipation and a general decrease in IBS symptoms than those who did not do it.

Studies at the Nutrition Institute of the University of Tennessee and published in the journalLipid Suggest that calcium consumption - what milk has a lot of energy can help your body to metabolize fat more efficiently.Another study Has showed that the increase in calcium intake of dairy products (although not additional calcium carbonate) caused participants to study coca more fat, unlike it to stick on the body.

Oranges are another fibrous fruit that can help moving objects and help you avoid constipation. "Citrus such as oranges, mandarins and grapefruits are great because the fiber stimulates the growth of the good microbiota / the colon flora and then increases the fecal mass," says Levy. "These fruits are excellent choices of snack and dessert for patients with constipation." Certainly much better than sweet treats in refined fiber carbohydrates.

There is a reason why we go hazel for pistachios.2012 research suggests that pistachios have similar properties toprobiotics, which helps the growth of healthy bacteria in the digestive tract. And a healthy gastrointestinal tract (git) is equivalent to healthy caces.

If you reach whole grain cereals in the morning, you will start your day off with a healthy dose of fibers that will keep you regularly all day. "Cereal fibers (such as whole grains) are an excellent constipation by relieving food because their cell walls are difficult to digest and fit in the water," says Dr. Levy. It recommends oat cereals or fibrous boxing - for our favorites, consult ourBest grains for weight loss.

It's more than letting your breath smelling mint fresh, because peppermint is another food that helps to make you poop. The soothing effect of peppermint crosses wonders for a bad stomach butSearch found That this can also help people suffering from IBS. Basically, its calming properties help to release muscles in the intestinal tract so that your POO can move freely.

The whole wheat bread is full of fiber that can help move your bowels. Dr. Levy recommends a whole wheat toast in the morning for breakfast with a small cheddar cheese or peanut butter. It's also an excellent base point forToast avocado.

Beans are a food food that everyone should add to their diet and one of the besthigh fiber foods. They offer a plethora of vitamins (hey, vitamin B!) And its high fiber number help clutter your stools, which allows them to reduce your git.

A cup of brown rice contains nearly four grams of fiber, making it an excellent food to eat when you can not seem likego. A2017 study found that women who consumed brown rice declined their chances of obtaining a constipation of 47% that those who did not do it.

The high fiber banana can help normalize the motility of the intestine. With three grams of insoluble fibers, they help you get the waste better by moving stools. Bonus: They also help when things are lost at the hen of water. "Banana are binding for anyone with diarrhea, and they also contain essential "food" probiotics for healthy microbes living in our guts, "saysIsabel Smith, MS, Rd, CDN, founder of Isabel Smith Nutrition.

RELATED: Learn to lengthen your metabolism and lose weightthe intelligent way.

The word "prunes" could bring out thoughts of the favorite afternoon snack of your grandmother, but dried plums are an excellent food to keep things regular. There are six grams of fiber for 100 grams of pruney goodness. Prune juice is also a known natural laxative that can help increase your intestine fluctuations.

The high magnesium content of avocados helps draw moisture in the digestive tract, which helps soften the stool and increase the flow, says Natoli.

Add "Help your entrails" at the long list of reasons why we love green tea here toEat this, not that!"Green tea is a good way to increase the amount of liquid consumption, in order to loosen the stool, while caffeine in green tea is a natural laxative," explains Dr. Levy. "Green tea also contains antioxidants; small studies have shown a possible association between green tea and a reduced risk of lung cancer and prostate cancer." Green tea will also look for your metabolism and help youmolten.

Although your best drinks for constipation are water, coffee and green tea,Coconut water Have moisturizing properties and is better for you than a sweet sports drink and food loader. "Coconut water is a good alternative to higher sugar containing sports drinks as a tasty way to increase liquid consumption," said Levy.

Probiotics are essential for a good digestive path to help keep things moving. a2014 analysis I found that probiotics found in yogurt can help increase the frequency of stool. And yes, we noticed how many articles on this list arebreakfast foods. That explains so much, right?

The pears have always been known as a constipation cure. These are not just an excellent source of fiber, but the pears occur naturally, the sorbitol that acts as a laxative to loosen the stool, declares Napoli.

Dry dried fruits are a punch of one to two when it comes to fighting constipation. "Dry fruits are an excellent source of dietary fiber and also contains sorbitol which is a natural laxative," says Dr. Levy. There are nearly 2 grams of sugar in a small box of dry grapes.

Apples are quintessential healthy fruits that each person needs in their diet. A medium-sized apple contains about 4.4 grams of fibers and such as pears, it also contains sorbitol to increase intestinal movements.

If you do not feel if fishing your company # 2, try eating fishing. Fisheries also have a high concentration of sorbitol. (Do you see a motif still? P.s. sorbitol is asweetener Known as a sweet alcohol that acts as a laxative to help move things into our intestinal tract.)

It may not be as popular as its other hazelnut counterparts (almond andPeanut Butter), but a spoonful of rich and creamy cashew nut butter always contains a nutritional punch - especially for your bathroom problems. It is a good source of magnesium, another essential nutrient for a healthy shit flow.

Figs - and we do not mean newtons - are a great way to add more fibers to your diet. Four of them will cost you 189 calories and provide 7.4 grams of fibers that are superb for people with IBS. The number of sugar in this fruit is high, but the sugar is natural and the high fiber content helps to compensate it.

We know: you do not expect the popcorn to be on the same list as healthy foods such as lawyers and green vegetables, but the type of air pounding air is low calorie, high fiber And makes a big snack for those who need a boost in the bathroom. "The popcorn is one of my favorite means of increasing fiber consumption because it is such a delicious snack," says Levy, "I recommend patients to attract their popcorn." As you know, the more you consume fiber that you consume, the more it adds to your coca, which makes it easier to turn off.

The blackberries contain eight grams of fiber per cup-twice the amount of other popular bays (looking at you, strawberries and blueberries.) And as a nutrient bonus added, blackberries are one of theThe most antioxidant fruits the low!

Green green greens such as curly cabbage, rocket and spinach contain indigestible fibers that adds bulk to the stool, which facilitates the passage of the digestive system. In addition, they are low in fergetable carbohydrates responsible for triggering IBS fights.

Plums can be the younger, more complete plugs, but they will always help you do the job. They are a high source of natural sorbitol and even to list theThe best fatty foods!

"Cook fresh artichokes or pizza in Garniza with artichoke hearts is a great way to increase fiber consumption," explains Dr. Levy. "Artichokes also contain a large amount of antioxidants that can help prevent cancer." They can also combat high blood pressure with their amounts of magnesium and potassium, he says. More reasons to dig in somehomemade spinach architect, too much!

A bowl ofgroatsis a great way to get the digestive tract moving in the morning. A cup of oats gives you a food of 16 grams of fiber and there are a lot of ways ofMake oats to lose weight. Just stay away from instant tips in envelopes, which is usually packed with sugar.