Let's be real. There are times when we try hard to poop but we just can't. If you are also blocked, then no need to feel shy. Every one of us has been through these things and we know that everything will smooth out. Also, there are so many responsible reasons, which makes us more confused about what to do. And the main concern is what to eat to run your digestive system smoothly. So, before going to what to eat or not, let's know a little bit about the causes of constipation.

Constipation happens when the food movement in your digestive system slows down and you feel pain and bloating. It is a common complaint that can happen due to low intake of fibre and physical inactivity. Thus, having certain fibre rich foods in your diet can be helpful in the smooth running of your digestive system. So, without any further delay let's move to the solutions that can help you poop better.

You might not be thinking of having nuts when you are feeling constipated, but walnuts could be the one. Nuts are considered as a filling food that contains high amounts of fibre and Omega 3 fatty acids to help ease constipation. Almonds and walnuts have more fibre compared to other nuts. So, have walnuts in your breakfast by adding them into oats, salad or anything you like to add-in. Adding them into fibre-rich cereals can help in preventing bloating and pain.

#2

Berries

Berries are a great option to add to your morning snack that can smooth bowel movements. Berries, especially blackberries and raspberries, are highly rich in water and fibre, which can ease constipation. So, just try having a bowl of raw berries in a day.

#3

Broccoli

Have you ever wondered why Broccoli has a stinky smell? That's because of the compound, Sulforaphane, which is very effective for healthy digestion. According to dietitians, 100 grams of cooked broccoli contains 2.8 g of fibre and vitamin C and can be eaten raw or cooked.

#4

Sweet potatoes

When you feel like a potato, sweet potato can give you sweet relief from constipation and can help you poop better. One medium boiled sweet potato contains 3.8 grams of fibre and has a boost of vitamins and minerals that leaves numerous benefits for your digestive system.

#5

Juicy apples and pears

We all have heard that an apple a day keeps doctors away. Well, that turns out to be true in this case. Apples and pears are a great source of fibre that contains a specific pectin fibre/ laxative. Some research says that pectin fibre smoothens the process of stool formation. So, start your day with a glass of Apple juice to keep your gut healthy.

#6

Enjoy the magic of chia seeds

Out of all fibre rich foods, Chia seeds are higher-amounted fibre rich foods that fulfil 42% of daily intake of fibre. When it mixes with water, it forms a gel that softens the stool and makes it easier to pass.

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