Foods to eat when constipated Best 2021

Foods to eat when constipated

Eating, Diet, & Nutrition for Constipation

What should I eat and drink if I’m constipated?

Eat enough fiber. Drink plenty of liquids to help the fiber work better.

Fiber

Depending on your age and sex, adults should get 25 to 31 grams of fiber a day.4 Older adults sometimes don’t get enough fiber because they may lose interest in food.

Talk with a health care professional, such as a dietitian, to plan meals with the right amount of fiber External link for you. Be sure to add fiber to your diet a little at a time so your body gets used to the change.

Good sources of fiber are

  • whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals
  • legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas
  • fruits, such as berries, apples with the skin on, oranges, and pears
  • vegetables, such as carrots, broccoli, green peas, and collard greens
  • nuts, such as almonds, peanuts, and pecans

Plenty of water

You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better. This change should make your stools softer and easier to pass.

Drinking enough water and other liquids is also a good way to avoid dehydration. Staying hydrated is good for your overall health and can help you avoid getting constipated. Ask a health care professional how much liquid you should drink each day based on your size, health, activity level, and where you live.

First Tips

I’m going to dish the scoop on poop I know it’s awkward to talk about poop but you know what your poop tells you a lot about your health so talking about it is important 33 million people in the United States alone suffer from

constipation regularly and you do not need to suffer in silence so if you’re constipated and you’re struggling with it and you’ve been taking laxatives let me tell you a lot of times constipation can be fixed by a simple diet and lifestyle

changes in this video I’m going to tackle 6 tips to get you started so let’s begin tip number 1 eat enough fiber so we all know that fiber can help relieve constipation and that’s why you reach out for a lot of fiber supplements start off by

having fiber rich foods in your diet and then you’re still struggling consider taking a supplement but a supplement is just what it is a supplement try to eat more fiber rich foods first sources of fiber include fruit vegetables beans and

lentils nuts and seeds whole grains basically any foods that are not processed and that are not animal products typically have fiber to drink enough water so when you are dehydrated your poop is dehydrated which means it’s

harder and more difficult to move through the colon and to get out of your system healthy poop is hydrated poop so make sure you’re getting enough water and something to remember when you’re taking more fiber supplements or

you’re eating more fiber you actually need to drink more water fiber absorbs water so if you’re actually eating a lot of it and not having enough water it will just clog up you know it’s kind of like a plug it just won’t move so make sure you drink enough water if you’re curious to find out if your dear or not I’m going to link a video in the description box

below which is basically this video here that talks about how you can figure out if you’re hydrated or not number three eat enough healthy fat eating healthy fats is important for a healthy digestive system so if you’re constipated

and you’re on a low-fat diet that might be part of the problem so I suggest eating more healthy fats which include things like avocado nuts and seeds and salmon if you are a seafood eater tip number four probiotics so we hear about probiotics all the time these days but how many of us are truly getting enough probiotics are important for a

healthy digestive system and if you’re constantly constipated it could just be that you don’t have enough healthy gut flora the way you can increase your probiotic consumption is you can take supplements which is a great choice for beginners and if you want to become a little more advanced you can make your own fermented foods at home

number five get enough magnesium so magnesium is one of the minerals which is very low in the modern diet we’re just not getting enough and magnesium helps you relax the muscles and it helps you too and if you’re not getting enough magnesium you could get constipated I recommend eating more magnesium-rich foods such as nuts and

seeds dark chocolate my favorite and leafy greens and in general eating Whole Foods now if that’s not doing the trick and you’re still struggling and constipation consider taking a supplement magnesium citrate supplements can help ease constipation tip number six change your lifestyle so constipation is not just about what you eat it’s all about

your lifestyle as well getting daily exercise and focusing on stress management can ease constipation symptoms so something as simple as taking a daily walk can make a huge difference and if you’re interested in stress management I recommend trying meditation I personally use an app called calm and I use it every morning and I

think it makes a huge difference there you have it six tips to relieve constipation

Foods to eat when constipated

Second Tips

I’ll be answering all of your questions about poop, and you had a lot of them so let’s get started. (upbeat music) How many times a day should you poop? So what’s considered normal, and everyone has their own version of normal, is between three times a day and three times a week. What’s important to remember is that it’s not just about

frequency, it’s about what you feel like. Do you constantly feel bloated and distended? Do you feel like you have to go and then you can’t? These could be just minor symptoms that lifestyle changes like drinking more water and

adding more fiber into your diet can help with, but if you’re continually experiencing trouble and difficulties, then you’re gonna wanna talk to your doctor ’cause there could be something underlying, some underlying health condition going on. What foods will help you poop? There’s sort of a trifecta of lifestyle changes and foods that will

help you poop. So you have to make sure you’re staying hydrated. Drink lots of water, that’s gonna help. Make sure your moving your body, so exercise, from walking to yoga, just get your body moving, and then of course, food is

super important here and fiber is key. Only about 5% of us are getting the recommended amount of fiber in our diet and that’s 25 grams a day for women and 38 grams for men, so that’s a lot. Choose fruits and vegetables, leave the

skin on when you can and don’t juice them, right, you wanna choose the whole food more often ’cause that’s where the fiber is. Whole grains, such a good choice. And then, don’t forget about beans, which have protein and fiber, and then nuts and seeds are another really great choice to add more fiber to your day. And just remember, don’t go from

zero to 60, that is not going to lead to good places, so slowly add fiber-rich foods back into your diet and make sure you’re drinking plenty of water when you do it. What are the worst foods to eat if you need to poop? I’m looking at

you super low carb keto dieters. So it’s not that there’s terrible foods to eat if you have to poop, but there are foods that are gonna help like those high fiber foods, and then foods that don’t really help get things moving at all. Meat and fish don’t have any fiber, cheese and dairy don’t have any fiber, so try to eat those, choose those less often,

especially if you need to go, or pair them with some of those high fiber foods to help get things moving. Why does coffee make you poop? It’s not in your head, there’s actually research that shows that caffeine stimulates hormones

in your gut that gets things moving, but women are more likely to report this than men and it actually does just help wake your whole body up. Thanks coffee! How can you stay regular when you’re traveling? So traveling can sort of be this triple threat of not moving a ton, not drinking enough water and getting dehydrated, and then having a diet

that looks very different than your normal diet at home. Make sure you stay hydrated, so on the day you travel, bring a water bottle. Consciously think to yourself, I’m gonna drink water today. Get some movement in, so whether that

looks like laps around the airport or extra stretch breaks from your car, or just doing some stretches in the hotel room or taking a walk at your family member’s house, move your body. And then consciously choose high fiber food. You

can also pack some high fiber snacks from home and then if you’re finding those things less available wherever you are, you’ve already packed some with you. What foods can help kids poop? Depending on how old your kiddos are,

their fiber needs are gonna vary. One thing to remember is it’s important to try to get them five servings of fruits and vegetables a day. You know, we can do berries, we can have mango, choose a high fiber cereal to offer as a snack, and again, things like beans and peas, try to find appealing ways to serve them to your kiddos. Maybe tuck into a

quesadilla or peas stirred into some macaroni and cheese just to up the fiber content a little bit. And then if they’re still having trouble going or just refusing a lot of those foods, you may need to talk to your doctor or a dietitian. All right, those are all your questions about poop and going number two. This should be something that doesn’t cause

you a lot of stress and isn’t something that’s always on your mind, so if you’re having some issues you may wanna talk to your doctor, but hopefully with just some simple lifestyle changes like adding more fiber, drinking more water, and moving your body, you’re gonna be good to go. We’ve got lots of ideas to add fiber to your diet at eatingwell.com

Third Tips

Constipation is very common in fact it affects people of all ages in this video I’m going to teach you how to get rid of it and prevent it now before we begin let’s first define constipation but remember we’re all different so we have different toilet habits but generally speaking constipation is when you go to the toilet less often to empty your bowels

or when you’re passing hard painful stools now there are so many different causes for constipation in adults and sometimes there’s actually no obvious reason but some of the most common causes include a lack of fiber so not eating enough fruit and veg, dehydration ignoring the urge to go actually I’ll leave a full list in the description below

for you now the good news is that constipation can usually be treated at home with simple lifestyle changes that we’re going to talk about next but if these that help enough I’m going to talk about laxatives a bit later on tip number one a really simple way to help reduce straining when you try to empty your bowels is by raising your feet so when

you’re sat on the toilet have a stool there are some books place your feet on them and try make your knee come above your hip so by doing this it straightens out where the colon meets the rectum so this causes the stool to pass

through much more easily also give yourself plenty of time and when you have the urge to go, go don’t stop yourself by the way I am on vacation right now but I thought it’d be quite cool to film these parts here so let’s move on to tip two now to make it still softer and easier to pass you need to drink more fluids so six to eight glasses per day and to

help your stools retain more fluid you need more fibre so more fruit, more vegetable outs actually I’ll leave a really useful link in the description below it’s by the NHS and it tells you all the different foods that have fiber in them and how much to eat so check it out when you get a minute tip three increase your activity so do more regular walking,

more regular exercise and it’s going to reduce the time it takes for the food to pass through your large intestine so you’re gonna empty your bowels more regularly now the reason for this is that the longer the food spends in your large intestine the more water it’s gonna absorb so it’s gonna leave you with drier and much harder stools to pass

and nobody wants that now I’m gonna go off snowboarding I’ll see you back in the healthcare world “Check this out!” now if diet and lifestyle changes aren’t helping then laxatives are a medication that can help the bowels empty more

regularly however I would advise everyone to speak to their pharmacist first before purchasing any laxatives this is so they can check it’s the right one for you, you’re suitable to take it, you’re not gonna have any problems taking it and also check what medicines you’re taking because certain medicines can actually cause constipation now, please

remember laxatives should only be used for a short period of time and they’re not recommended for children unless prescribed by a healthcare professional now let’s move on to the different types of laxatives and how they work I think it will be useful knowledge for you to know so first up we’ve got bulk-forming laxatives such as ispaghula husk

now the way this work is very similar to when you increase the fiber in your diet it’s gonna help your stool retain more liquid so it’s easier for your bowels to push the stool out please remember though bulk-forming laxatives do take two to three days for them to work they also increase flatulence and bloating but this does settle over time because of this I wouldn’t recommend you taking at nighttime just before going to bed next up is osmotic laxatives

such as lactulose and macrogol which soften your stools and make them easier to pass by retaining more water in the bowels this is by a process called osmosis hence the name osmotic laxatives now the osmotic laxatives that I’ve just named can take up to two days to work it’s also important to drink plenty of fluids of them because you now

know the reason why and it also improves how well they work stimulant laxatives like bisacodyl, senna or sodium picosulfate speed up movement in the bowels now this is caused by stimulating the digestive tract and causing it to contract like this now remember because you now know how stimulant laxative works with the contractions it can cause abdominal cramping because of this it can also take up to 12 hours to work lastly we have a stool softener

laxatives such as docusate sodium and glycerol which increase the fluid content of hard and dry stools making them easier to pass now both of these laxatives work quite quickly within 15 to 60 minutes it’s also important to remember that once your symptoms improved to stop using the laxatives unless you’re advised differently by your healthcare

professional and as always with all medication always read the information leaflet and speak to your pharmacist to make sure that you’re suitable to use it and that is the end of the video I’ve also left some really useful information in the description below which I’d advise everyone to read see you next week (LAUGHTER) I’m filming this

(LAUGHTER) “In that case, if he’s not here that’s fine,” I think he’s Ummm. causing it to contract I think this might look a bit silly some of the most common causes are a lack of diet, a lack of diet? a lack fiber to release your bowels, release your bowels or empty your bowels? bowels… be. be. bowels.

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