You may have read or been told by a healthcare provider that the key to regular bowel movements is fiber and staying hydrated - and that's true! But there are also some specific things you can add to your diet that can also help you become number two.
Kiwi skin is not only edible, but also a natural source of fiber. If you already add kiwis to your dishes, keeping the peel on can give your body even more of a boost.
Kiwis have been shown to reduce the amount of time it takes for stool to move through your digestive tract. According to registered dietitian nutritionist Sarah Anzlovar, RDN, LN, the rapid transit may be due to the fiber content, but it is also speculated that antioxidants in kiwi help.
Combining the natural antioxidants in the kiwi flesh with the extra fiber in the peel can help get things moving and keep them moving. Try adding a whole washed kiwi to your blender when making smoothies. Short on time? You can also eat a kiwi like an apple.
Beans are a great source of fiber and magnesium, two nutrients that help you poop, Anzlovar said. The legumes contain both types of fiber: soluble and insoluble. Soluble fiber slows digestion to allow for better nutrient absorption, while insoluble fiber adds bulk to stool, which helps prevent constipation.
They are also a source of resistant starch, which is not digested in the small intestine. When resistant starch reaches the large intestine, it is fermented by intestinal bacteria and converted into short-chain fatty acids. These fatty acids support the health of the intestinal lining, which can improve your overall digestion.
There are a wide variety of beans to choose from. They are delicious to enjoy as part of a meal, but can also be added to all kinds of dishes.
"Choose the bean you like and add it to salads, grain bowls, tacos and pasta dishes," Anzlovar said.
3. Chia seeds
Chia seeds provide more than 10% of the daily value of fiber you need, dietitian Elizabeth Shaw, RDN, told Verywell.
"Fiber helps you feel full longer and plays a role in digestion, keeping your system running smoothly," she said.
When eaten, chia seeds form a gelatin-like substance that softens stool and promotes regular bowel movements.
Making chia seeds part of your diet is easy; you can sprinkle them on breakfast bowls, salads and smoothies for a nutritional boost. For a more creative twist, you can use them in baking recipes such as muffins, bread or pancakes.
Chia seeds can also be used to thicken sauces or as a thickener in place of eggs for a vegan version of a favorite recipe. Just mix one tablespoon of chia seeds with three tablespoons of water and let it sit for 15 minutes to get that gel-like consistency.
Because chia seeds expand when soaked, adjust your portion sizes accordingly.
Plums have a reputation as a pro-poop food for good reason: they contain sorbitol, a compound that can stimulate bowel movements.
One study found that when otherwise healthy people who did not poop regularly and had a low fiber intake ate prunes, it helped increase the weight and frequency of their stools, which helped combat constipation.
You can eat plums by themselves or add them to a variety of dishes for a boost of fiber and some natural sweetness. They are great in smoothies, salads and baked goods.
To make a plum puree for baking, combine 16 pitted plums with half a cup of hot water in a blender and blend until smooth. Once it has cooled, you can use the puree to replace 1/3 to half of the sugar in a recipe.
To reduce the fat content of a recipe, you can replace up to half of the butter or oil with an equal amount of plum puree.
Flaxseed has an impressive fiber content for something so small. They have a lot of both soluble and insoluble fiber. Because they are so packed with fiber, make sure you drink enough water to avoid gastrointestinal discomfort that can come with adding more fiber to your diet.
To easily get more flaxseed into your diet, grind it and add it to cereal, yogurt or smoothies.
Apples are packed with dietary fiber, especially pectin. This soluble fiber adds volume to the stool and ensures smooth passage through the gastrointestinal tract.
Pectin also forms a gel-like substance when it comes into contact with water, which softens stools and prevents constipation. Eating apples with the skin on is a great way to increase your fiber intake. Apples also have a high water content, which helps with hydration and keeping stool soft.
Not only can you eat apples on their own, but you can also add them to just about any meal or snack. For breakfast, try adding diced apples (with the skin) to your oatmeal, yogurt, or smoothie.
Apples can also create a refreshing salad; just toss them with some leafy greens, nuts, and a tangy vinaigrette.
For a hearty main course, add sliced apples to roast pork or chicken for a sweet contrast to savory flavors.
What this means for you
If you're having trouble producing a bowel movement, consider starting with a few simple additions to your diet. If you are still unable to go after three weeks, you should seek medical attention.
By Lauren Manaker MS, RDN, LD, CLEC
Manaker is a registered dietitian, lactation consultant and author. She was named an emerging leader in women's health by the National Academy of Nutrition and Dietetics.