Contents:
- Medical Video: 15 Foods that will make you poop
- 10 high-fiber foods for constipation prevention
- Berry
- Popcorn
- Nuts
- Dried fruits
- Wheat bread
- High-fiber cereal
- Broccoli
- Plums, pears, and raw apples
- Peanuts
- Baked potatoes
Medical Video: 15 Foods that will make you poop
Constipation is one of the digestive problems that often occurs in many people. At least everyone has experienced it once, or several times.
Elizabeth Blaney, M.D., gastroenterologist and assistant clinical professor of medicine from the University of Pittsburgh, Pennsylvania, USA, told Health, although constipation can be caused by medical conditions (such as hypothyroidism, inflammatory bowel disease), drugs (painkillers, antidepressants), and other factors that may be out of your control, in most people, constipation is caused by the food we eat.
In order not to experience constipation, we must consume foods and drinks that contain fiber. Fruits, vegetables, wheat, and nuts are foods that contain fiber.
As reported WebMD, nutritionists from The Academy of Nutrition and Dietetics recommend that at least every day we consume 25 grams of fiber for women and 38 grams of fiber for men. However, when it reaches the age of 50 and above, our need for fiber decreases. For women consumption of fiber becomes 21 grams and for men the consumption of fiber becomes 30 grams.
Unfortunately, of all ages, most of us only consume 15 grams of fiber per day. So that many people experience constipation problems.
10 high-fiber foods for constipation prevention
Fibrous foods are key so that our digestion is smooth and free from constipation. Charlene Prather, M.D., advisor from the International Foundation for Funchional Gastrointestinal Disorders said, as quoted Every Day Health, there are 10 fibrous foods that you can eat to reduce and relieve you from constipation.
Berry
Sweet and healthy foods that you can try to overcome constipation are berries. You can eat raspberry, blackberry and strawberry. Dr. Prather said the three were fruits that had good amounts of fiber.
Half a glass of fresh strawberry gives 2 grams of fiber. Blackberry in the same size, gives 3.8 grams of fiber, while raspberry gives 4 grams of fiber. Berry is also low in calories, so you can eat lots of low-fat berries with cream as a dessert or make breakfast. You can also mix it with pancakes.
Popcorn
Popcorn is processed wheat and increases processed wheat foods in your diet plan effective for constipation drugs. "Popcorn is the best low-calorie food and contains lots of fiber, and is good in your diet," Prather said. Just be careful not to add too much salt to your popcorn.
Nuts
Each bowl of beans can provide twice as much fiber as most other vegetables. Half a bowl of navy beans will give 9.5 grams of fiber. In the same size, red beans provide 8.2 grams of fiber. Five beans, great Northern, and pinto has less fiber, but each packit contains more than 6 grams of fiber per half bowl. Nuts are very versatile and can be mixed into various types of salads, soups, and pastas.
Dried fruits
"Dried plums (prunes), generally, it's amazing because it not only contains high fiber, but also contains sorbitol, which is a natural laxative, "said Dr. Prather, who is also professor of internal medicine in St. Louis University Medical School, Missouri.
Apart from plums, other dried fruits such as dates, figs, apricots and raisins also have high fiber.
Wheat bread
Wheat bread whole wheatusually low in fat, but high in fiber and complex carbohydrates. However, Dr. Prather suggested that before buying, pay attention to the packaging label that the written material must contain the word "whole"Or" whole wheat ". You can also choose a bread diet that often contains more fiber.
High-fiber cereal
You can choose high-fiber cereals, because now there are many in the market. You can choose cereals that each serving provides at least 5 grams of fiber. If the cereal you like doesn't contain enough fiber, you can add fiber from a few tablespoons of wheat bran or flaxseed.
Broccoli
Broccoli is also a food that contains high fiber, the same as nuts. Broccoli is low in calories and is a great source of nutrition. The best broccoli is raw broccoli, because the fiber is more than cooked broccoli, which can cause fiber to decrease. However, if you want to cook it, try steaming, baking, or burning it to avoid extra calories. To be more delicious, your broccoli can be added with a little olive oil, salt and pepper.
Plums, pears, and raw apples
Constipation can make you feel bloated. Raw fruits can be a good constipation drug, because of the high fiber content. Plums, pears, and apples are the best fruit choices, because a lot of fiber is contained in the skin. In addition, all three are high in pectin, which naturally becomes fiber. Small pieces of pears with their skin have 4.4 grams of fiber. While the medium-sized apple with skin has 3.3 grams of fiber.
Peanuts
Peanuts are also a good source of fiber. One of the best is Brazil nuts, peanuts and walnuts. Every 8 grams of almonds has 3.3 grams of fiber, while in the same size for pistachio nuts it will give 2.9 grams of fiber and peanuts give 2.7 grams of fiber. But don't eat too much beans, because it also contains calories.
Baked potatoes
Baked potatoes with the skin, have 3.8 grams of fiber. Even sweet baked potatoes with their skin contain 4.8 grams of fiber. Steamed potatoes and mashed potato with the skin, can also be chosen. You can get rid of fried potatoes from this menu, because it is very high in fat. Instead, you can cut potatoes like shapes French fries, cook with a little olive oil, add with a little spice you like, then bake in the oven until it looks crisp. It tastes the same as french fries, but without extra calories.
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