Daily Bowel Movement
There is no general rule that says that humans have bowel movement and poop everyday. According to a study, bowel movement and pooping anywhere from three times per day to three times per week is considered normal. Motion or constipation is a condition where some individuals have less than three bowel movements and have difficulty pooping in a week. There are chronic cases of severe motion or constipation experienced by people who have less than one bowel movement in a week.
Usually the majority of people have a constant bowel movement pattern in a way they will poop about the same number of times in a day and at a similar time of the day regularly. However studies have proved that people are subject to different frequency and interval for having bowel movement.
Fiber helps with bowel movement and motion and generally many people do not take enough fiber which causes constipation. Adding fiber rich foods into the diet will be beneficial and allow for stool to move unhindered. The following are good sources of dietary fiber; whole grains, fruits, vegetables, fresh juices and other fiber foods. We are listing out foods that help with motion, poop and provide relief against constipation below.
Dried plums or also known as prunes are a natural remedy for motion because they have higher numbers of insoluble fiber known as cellulose and soluble fiber, according to the American Heart Association’s Reference Daily Intake (RDI).
Cellulose is capable of adding bulk to the stool by increasing the amount of water. While the soluble fiber gets fermented in the colon to manufacture fatty acids that have short-chain that also increases the weight of the stool.
Apart from that dried plums also are full of sorbitol that causes a laxative effect for some people. It also had phenolic compounds that world on the stomach’s beneficial bacteria which is excellent for laxative effect.
Apples which are rich in fiber are insoluble and contain soluble fiber which is called pectin, a dietary fiber that boosts diet fiber content and alleviates motion problems. In a way pectin works by getting fermented in the stomach by the beneficial bacteria to produce short-chain fatty acid that increases water in the colon thereby softening the stool and decreasing the transit time in the digestive system.
Pear is good at stimulating bowel movement because it is rich in fiber and contains natural laxatives such as high fructose and sorbitol by absorbing water into the intestines. Some people absorb fructose which is a type of sugar poorly and it will end up in the colon where it is able to stimulate bowel movement by absorbing water. Apart from that pears also have a high sugar alcohol of sorbitol that works as a natural laxative by pulling in the water into the intestines.
Research shows that eating kiwi increases more bowel movements and fights constipation. Apart from the fiber in Kiwi, there is an enzyme known as actinidin that helps with positive bowel movement, looser stools and significant increase in the motion. There is also a study that confirms that people with irritable bowel syndrome report increased bowel movement frequencies and faster colonic transit time by eating kiwi.
Figs is a tasty snack that is rich in fiber that helps with speedy colonic transit, reduced intestinal transit time, and improves stool consistency. Figs which contain ficin which is an enzyme are recognized as an excellent way to increase fiber intake and helps with bowel habits, improve motion and reduce stomach discomfort.
Citrus fruits such as oranges, grapefruits, mandarins, and lemon are snacks that are refreshing and an excellent fiber source. They also are full of pectin which is a soluble fiber that can increase the transit time of the colon and is able to alleviate constipation. Apart from that they also contain a flavanol substance known as naringenin that absorbs fluids into the colon that works as a laxative that positively contributes to motion.
Spinach and Other Greens
Spinach and other greens such as brussels sprouts, and broccoli are fiber boosts and great sources of folate, vitamin C and vitamin K. In total, these greens aid in adding bulk and weight to stools that allow it to pass the digestive tract easier.
Jerusalem Artichoke and Chicory Root
Jerusalem artichoke and chicory root from the sunflower family are an essential source of soluble fiber called inulin, a prebiotic that stimulates good bacteria growth and promotes a healthy digestive system. Inulin is able to boost the frequency of stool consistently and reduces the transit time of the gut.
Scientific research has been documenting that artichokes have a prebiotic effect and so regular bowel movement and healthy digestive motion by increasing beneficial bacteria to protect against the harmful bacterial growth.
A famous bowel stimulating leafy plant is rhubarb which has sennoside A as its compound. Sennoside A or also commonly referred as Senna is a popular herbal laxative for softer stools and bowel movements.
Sweet potatoes are an excellent source of a good amount of fiber that aids in reducing constipation. Cellulose and lignin are the most insoluble fiber and also pectin as the soluble fiber in sweet potatoes. Cellulose and lignin helps in the movements of bowel by increasing the stool’s bulk and weight and ease constipation.
Beans, peas and lentils are the cheapest, rich in fiber food that is really beneficial when it is included in the diet. They are packed with both insoluble and soluble fiber that can solve the motion problems by increasing the stool’s bulk and weight and also soften it so it can increase the transit time and facilitate the digestive system passage.
One of the most easily available versatile fiber-dense foods is chia seeds which can be added to many foods which extensively increases the fiber content. Chia seeds form a gel solution when added with water that helps soften the stools and reduces the transit time to pass.
A traditional remedy for constipation due to the natural laxative seeds, flaxseeds finds a place for its excellent health benefits especially as an ideal digestive aid because of its richness in both soluble and insoluble dietary fiber. It is said that flaxseeds oil content which has lubricant properties is the reason behind its laxative effect.
Whole Grain Rye Bread
A Traditional bread in many European countries, a whole grain rye bread is rich in dietary fiber which is effective at relieving motion. It can be included in the diet instead of using the white wheat bread.
The outer casing of the oat grain is the oat bran and it is significantly richer with fiber which improves the frequency and consistency of bowel movements.