WIf you can’t seem to remember the last time you were number two and your usual morning cup of coffee isn’t working, it might be time to call in some backup. But before taking drastic measures, this registered dietitian says that eating more of certain foods may be the saving grace for him.
Of course, when you’re feeling super frazzled, eating more fiber may be the last thing on your mind. However, according to Roxana Ehsani, MS, RD, CSSD, LDN, a Miami-based registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics, it could be exactly what you need to get things moving in the right direction. correct.
Ehsani shared with Well+Good the best foods to help her poop (and the ones she avoids at all costs) when she misses her regular bathroom appointment. Plus, she shares three key steps to prevent constipation with a few simple lifestyle changes in the first place. So how about we all take the right path? errI mean track?
7 Best Foods to Make You Poop, According to a Registered Dietitian
When registered dietitian Roxana Ehsani feels stuck like the 405 freeway in Los Angeles during rush hour, there are a few foods she relies on to get things moving, and more surprisingly, all of these foods are high in fiber.
Of course, we know that fiber is one of the key nutrients to promote healthy digestion. Before you head to the store to pick up the 11 vegetables with the most fiber per serving, Ehsani adds that there’s something else you’ll want to highly prioritize consuming as a whole: water. “Fiber-rich foods will definitely help you poop, but you also want to make sure you’re drinking enough fluids, and if you’re upping your fiber grams, make sure you’re also upping your fluid ounces that day. she says. This is a pretty common mistake that occurs when you eat more fiber. (Not to mention the fact that dehydration can be one of the many sneaky culprits that lead to constipation.)
In short, when adding more fiber to your diet, you’ll want to increase your water intake to help properly digest nutrients and allow the fiber to make its long journey through the body smoothly. Have a good trip, fiber!
So what are Ehsani’s top fiber-rich foods that help her poop? Here are some:
1. Chia seeds
“Chia seeds are rich in dietary fiber, protein, and omega-3 fats, making them the perfect food to sprinkle on your plate. The dietary fiber content in them will help keep your digestive tract moving, and foods rich in omega-3s can also help relieve constipation and keep things moving as well,” says Ehsani.
Ehsani loves the double potential of dried fruit like dates, prunes and raisins. She explains that these nutrient-dense foods are packed with tons of dietary fiber *and* loads of essential vitamins and minerals.
3. Herbal tea
According to Ehsani, drinking a cup of hot mint or ginger tea can also help ease the discomfort that comes with constipation. These soothing beverages can help mitigate symptoms like nausea, indigestion, and can even help smooth things out and push things through the digestive tract.
4. Caffeinated beverages
It’s no coincidence that you always have to run like crazy to the bathroom right after enjoying a good cup of coffee. “Caffeinated beverages, such as coffee, can trigger the colon and intestinal muscles to contract, which can push contents back into the rectum,” says Ehsani. So don’t stop drinking your favorite beverage when you feel overwhelmed. (As if we could imagine ourselves doing such a thing.)
“Berries are one of the highest-fiber fruits, so consuming any type of berry will help you meet your daily fiber needs and may even help you poop,” she says. Not to mention they taste a little a little better than prunes, in my opinion.
“Beans and lentils are high in dietary fiber and a great source of plant-based protein. Instead of having meat or chicken at every meal, substitute lentils and beans a few times a week; you may notice your bowels start to move much more smoothly and it will help prevent constipation,” says Ehsani.
When it comes to whole grains, Ehsani says oatmeal, brown rice, whole wheat bread, and sprouted grains are your best options. She says they contain significantly more dietary fiber (and protein) than her white refined counterparts.
What foods to avoid when you are constipated, according to an RD
When you’re overwhelmed and can’t go, you’ll want to eat the exact opposite of what you would have when you can’t stop going, that is, when you have a bout of diarrhea. Go figure. According to Ehsani, white bread, white rice, pasta and sugary cereals are literally off the table. Why? Because they *don’t* have much, if any, dietary fiber, which won’t help the cause when you need to move things through (and out of) your digestive tract.
3 simple lifestyle changes to prevent constipation from ruining your day once and for all
Keep a consistent feeding schedule. “If you are more prone to constipation, I always recommend that people try to eat around the same time to keep their digestive tract going. Simply consuming at the same time each day will help your digestive tract know when to expect food and can help things become more regular,” says Ehsani.
Make sure you eat enough. “Sometimes you just need enough and more food to poop!” she says. Ehsani notes that some of her patients have experienced constipation if they don’t meet their recommended calorie and nutrient allowance on a regular basis. She suggests meeting with a registered dietitian to determine the right eating plan to meet your individual needs.
Move. “Staying active will also help with constipation. Getting up and going for a walk, or doing some jumping jacks and warming up your body and getting the blood flowing through your body can also help get things moving,” Ehsani says. TYSM, gravity.
Au revoir, constipation: