One of the main missions of plant foods is to supply the body with the amount of fiber and water that allows to promote the transit of food through the intestinal tract and avoid constipation.
In the following article, we will talk about foods that improve intestinal function and help you relieve constipation.
What foods are good for going to the bathroom?
One of the digestive disorders that occurs most frequently is constipation, and it consists of the difficulty to evacuate feces as a consequence, among other causes, of a diet deficient in fiber and water. (1)
For this reason, below we will describe the benefits of the 12 best foods that exist to promote your intestinal health and prevent symptoms such as constipation:
1. Papaya
Papaya or milky, is one of the fruits that can help you the most in cases of chronic constipation (infrequent bowel movements or difficulty in evacuating, manifested for several weeks or more).
Its nutritional composition helps you improve intestinal transit, since it provides between 1.7 and 1.9 grams of fiber for every 100 grams of edible fruit (2) . And it is that this fruit also has papain , an enzyme of the papaya that participates in the breakdown of the amino acids of the protein in the digestive process.
Note: The recommended daily intake of dietary fiber is 21 to 25 grams of fiber per day.
2. Oats
Oats are one of the whole grains with a great contribution of fiber , mainly beta glucan, a type of soluble fiber that forms viscous gels in the gastrointestinal tract, delaying gastric emptying. (3)
This fiber slows down the processes of digestion and absorption of nutrients, in addition to maintaining the mobility, consistency and volume of feces.
You should know: Fermentable soluble fibers make oats act as a food with probiotic effects. (4)
3. Plums
Plums are another of the fruits that you can consume to combat constipation. It is not noted for its fiber content, but rather for the presence of sorbitol , a substance that has a mild laxative effect. The organism can take advantage of it as a probiotic.
Important: Prunes have much more fiber and sorbitol presence than fresh plums, so they are more recommended for constipation.
You must bear in mind that there are people who are intolerant to sorbitol, so its consumption must be restricted through the intake of plums.
4. Olive oil
Olive oil is one of the foods rich in nutritional components that can help you maintain the correct health of your digestive and intestinal system, where the presence of monounsaturated fatty acids such as oleic acid, tocopherol and phenolic compounds, substances natural against chronic constipation.
This food, on the one hand, contributes to the lubrication of the intestinal tract, facilitating the transit of food and feces, on the other hand, it can also enhance the balance in the intestinal flora, avoiding constipation.
Note: Taking a teaspoon of olive oil on an empty stomach daily and avoiding the consumption of processed foods can help you prevent or improve your constipation.
5. Flaxseeds
One of the seeds that prevents the appearance of constipation are flax seeds . This seed contains in its composition soluble and insoluble fibers . (5)
These fibers form the part of the flax seeds that cannot be digested, but are involved in the proper functioning of the transit of food through the small intestine, and improve the composition of the feces, facilitating its passage through the colon, avoiding the constipation.
To highlight: Ground flax seeds can be used as an ingredient to prepare wholemeal bread and include it in the daily diet.
6.Kiwi
Kiwi is a fruit that can help you fight constipation effectively. In its composition it contains soluble and insoluble fibers, providing a total of 1.9 grams per 100 grams of edible fruit, helping in the intestinal transit of food and feces, improving bowel movements. (6)
Note: In its chemical composition it contains actidin , an enzyme similar to papain that contributes to the better digestion of food. (7)
7. Orange
Fruits like oranges help improve intestinal transit , thanks to the fact that they are rich in dietary fiber and water.
The greatest presence of these fibers is found in the pulp and the peel, mainly in the white part between the skin and the pulp. This is a fruit, which can easily be included in the diet as part of the daily diet.
Tip: To take advantage of the benefits of oranges to improve bowel movements, you must consume it together with the pulp.
8. Fig
Fruits like figs help improve intestinal transit, thanks to the fact that they are rich in dietary fiber. The fig provides 2.5 grams of fiber for every 100 grams of edible portion, which added to the contribution of water, makes it a source of food to prevent ailments such as constipation. (8)
Note: Fig consumption has no contraindications, so it can be eaten whole and thus take advantage of all its benefits for bowel function.
9. Pear
People with difficulty in bowel movements can also consume pears regularly. This fruit contains soluble and insoluble fibers, water and sorbitol. All these compounds and substances help relieve constipation and its discomforts. (9)
Important: This food can cause side effects in some people who are allergic to sorbitol, so if you notice unwanted reactions, consult your doctor.
10. Asparagus
Asparagus is one of the vegetables that can benefit the health of those who suffer from constipation or have problems making their bowel movements.
This vegetable contains 1.5 grams of fiber and 94.7 grams of water , elements that contribute to the proper functioning of the intestines and prevent constipation.
11. Green bean
The green bean is one of the legumes, which is among the ideal foods to combat constipation.
Its high contribution of dietary fiber (2.9 gr/100 gr) makes it an ideal vegetable to maintain the health and proper functioning of the digestive and intestinal systems . (10)
Note: Legumes should never be eaten raw , as they have a substance called lectin, which interferes with the absorption of nutrients.
12. Avocado
In healthy nutrition, avocado should be an important part of your daily diet . This fruit is generally beneficial for your health, including intestinal health.
This fruit provides 1.8 grams of fiber for each 100-gram edible portion and enough water to consider it a necessary food for people who suffer from constipation.
Tip: It is recommended if you suffer from constipation or have problems with bowel movements, eat natural foods rich in fiber and water. (eleven)
Key Findings
- Constipation is a condition in which bowel movements are difficult for a long time.
- There are foods to go to the bathroom that provide enough fiber and water .
- These foods improve bowel movements and prevent constipation.
- Most of the foods to go to the bathroom come from vegetables.
- They have other compounds such as papain, sorbitol and actidin that help prevent constipation.
- Some of the most effective potty foods are papaya, oats, prunes, and olive oil .
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.