Keep Things Moving! Foods To Help Fight Constipation

First Off-Foods that Improve Digestive Function-

It’s important to realize that while OTC or prescription laxatives might help solve constipation symptoms in the short-term, they ultimately don’t fix any underlying digestive issues. In fact, they can make the problem even worse. They may cause unwanted and dangerous side effects, and even become addictive since the body begins to rely on them over time to function properly.

Our bodies have an amazing natural ability to cleanse and detox on their own — we just need to provide the correct nutrients and hydrating fluids.

What foods will make you poop right away? Most foods that promote regular bowel movements don’t work immediately, but rather help to keep you “regular” long-term.

Most adults, and children too, could afford to eat more fiber. While increasing intake of high-fiber foods alone might not solve all cases of constipation, it’s definitely one of the first steps to take.

What’s considered a high-fiber diet? Make sure you aim to get between 25–40 grams of fiber per day.

Adult men/larger individuals need a higher amount than women and smaller individuals. You always want to get your fiber from natural sources (unprocessed, whole foods) whenever possible, as opposed to artificially created fibers found in processed “high-fiber” bars, shakes, etc,

Best Natural Laxatives-

Fruits, leafy greens and other veggies, seeds, certain herbs, and probiotic-filled foods can all serve as home remedies when it comes to softening stool and relieving constipation. By focusing on eating real, whole foods you’ll obtain both soluble and insoluble fiber, along with important electrolytes, vitamins and minerals that your digestive system relies on.

So before you reach for the OTC laxatives, add these seven foods to your diet:

1. Aloe Vera

What is the best laxative that works fast? Some would say aloe vera, which is one of the oldest and well-researched natural laxatives there is.

Sometimes called aloe “latex,” this substance comes packed with enzymes, vitamins, minerals and electrolytes that help soften stools and heal the gut. For example, anthraquinones are a type of compound present in aloe that act like a laxative by increasing intestinal water content, stimulating mucus secretion and increasing intestinal peristalsis naturally (contractions that break down food).

Aloe vera latex also has anti-inflammatory components that reduce swelling and and improve function of the digestive organs, making it easier to pass bowel movements. Some of the other benefits of aloe vera are its ability to help normalize acid/alkaline and pH balance, lessen yeast formation and encourage the growth of good digestive bacteria.

2. Chia Seeds

One of the benefits of chia seeds is its ability to absorb water in the GI tract and, therefore, work as a natural laxative.

Chia seeds provide 10 grams of fiber per one-ounce serving. They combine with liquid to form a gelatinous substance that easily moves through your intestines. As a great way to increase the fiber in your diet, chia seeds swell and expand in the digestive tract, absorbing fluids. They’re best for constipation when you also increase your fluid intake, helping them move through the gut easily.

3. Flaxseeds

Flaxseeds are an excellent source of fiber, which adds bulk to your stool and helps it pass through your intestines. They provide about 3 grams of fiber per tablespoon. As an added bonus, flaxseeds work to treat both constipation and diarrhea, according to research studies.

They’re practically tasteless, and one of the benefits of flaxseeds is it’s easy to use in recipes you already make, like oats, baked goods and smoothies.

Just remember that whenever you eat a lot of fiber, you want to also make sure to drink plenty of water, too — since a high amount of fiber without enough hydrating liquids can actually result in even more bathroom troubles! Drinking enough water in general along with a high-fiber diet makes it easier to pass waste from the body and less likely you’ll experience uncomfortable hard stools, bloating, gas, and pains.

4. Leafy Green Veggies

What’s one of the best natural laxatives to lose weight? Low-calorie, high-fiber vegetables!

Not only a great source of fiber, leafy greens like spinach and kale also provide plenty of magnesium. Magnesium deficiency is one of the most common deficiencies in adults, so eating more comes with many benefits, including better digestive health.

Magnesium is an electrolyte in leafy greens that has the natural ability to safely soften stool and help draw in water from your gut.

Without enough magnesium, it’s hard for stool to easily move through your system, especially since magnesium is a natural muscle relaxer, which can help stop cramping in the abdomen. If you notice that increasing magnesium-rich foods results in your stools becoming too loose and watery, you can adjust your intake until its comfortable and back to normal.

5. Probiotic Foods

Probiotics are “good bacteria” in your gut that are able to balance various types of “bad bacteria.” They help create a healthy environment in your gut “microflora” and can help keep you free of digestive problems, including constipation or diarrhea.

Probiotic foods include things like kefir, kombucha, sauerkraut, kimchi and probiotic yogurt.

Just make sure that when buying dairy products, you always choose organic products, as they are easier on digestion, such as goat milk products, organic kefir, raw dairy products or dairy that doesn’t contain A1 casein. It’s possible that low-quality pasteurized/homogenized dairy, or too much dairy in general (especially if someone has symptoms of lactose intolerance), can cause inflammation and contribute to digestive dysfunction.

6. High-Fiber Fruit (Berries, Figs, Apples, Prunes, Pears)

These are some of the best natural laxatives for kids. Fruit provides high levels of fiber and water in addition antioxidants, which can help to reduce inflammation throughout the digestive system.

While fresh fruit such as berries, melon and apples are more hydrating and filling, dried fruit like figs, prunes or dates are also a good source of dietary fiber when in a pinch, especially when you consume several at once.

Fruits that contain pectin fiber (apples or pears) are especially good choices, since pectin stimulates your bowels. Apple cider vinegar is also an excellent option for naturally treating constipation. For most people, fruit helps relieve constipation while also making you feel comfortably full, but again it comes down to individual reactions to various kinds.

Wondering if bananas are a natural laxative, or if they are in fact”binding”? Because bananas contain fiber, resistant starch and potassium, they can help to keep you regular.

However, some people report that they contribute to digestive issues and make constipation worse, so it really comes down to the individual. Green, underripe bananas are the best source of resistant starch, so these are most likely to help you go, rather than back you up.

7. Coconut Water

Coconut water is good for you for many reasons — not only does it taste great as an alternative to plain old water or sugary drinks, but it also helps with maintaining healthy electrolyte levels, preventing dehydration and clearing out your urinary tract.

For centuries, coconut water has been used for a natural hydration boost due to its high electrolyte content, especially potassium (which it provides 12 percent of your daily value of in every one-cup serving). Because it tastes great, it’s one of the best natural laxatives for kids.

In fact, coconut water can be so healing for constipation that some people find drinking too much loosens stools to an uncomfortable level, so start slow.

What foods should you avoid when constipated?

• Processed foods, which contain little fiber or nutrients. This includes processed meats like cold cuts or hot dogs and high sodium frozen foods.

• Fried foods, which can slow down stool’s transit time through the intestines and essentially “clog up” digestion.

• Alcohol, which increases urine production and fluid loss.

• Pasteurized dairy products, which may contribute to bloating and can also lead to infant constipation.

• Refined flour, which does not contain any fiber and, therefore, will not help with constipation.

• Caffeine (depends on the person), which may help improve bowel movements by stimulating muscle contractions, but can also lead to dependence, increase anxiety symptoms and lead to water loss.

Another thing to note about foods that function as natural laxatives: Each person is a bit different, and not everyone reacts to foods in the same way.

For example, some fruits/veggies contain FODMAPs, types of carbohydrates that are tough for some people to break down, which can can actually worsen bloating/constipation problems and cause IBS-like symptoms. So, always test your own reaction to foods and come up with a constipation diet plan that works for you.