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Constipated? Add These 10 Foods To Your Diet For The Perfect Poop

Leah Silberman, M.S., R.D.
Registered Dietitian
By Leah Silberman, M.S., R.D.
Registered Dietitian
Leah Silberman is a registered dietitian nutritionist (RDN), founder of Tovita Nutrition, and RD at Wellhaus.
Photo by Babett Lupaneszku
July 3, 2017

As a registered dietitian, I’m always talking about the topic that no one likes to talk about. While most people shy away from bathroom talk and find it to be awkward or uncomfortable, let’s face it, poop is natural! And the only thing more uncomfortable than talking about poop is actually feeling bloated or constipated. So today we’re going to face the music and break down some of my favorite foods that help you stay regular.

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1. Oatmeal

Looks like there’s a good reason to start your morning with oatmeal after all! Plain, unsweetened oats have about four grams of fiber per half-cup. Plus, oats contain both soluble and insoluble types of fiber, which help to keep you regular.

2. Berries

I’m talking raspberries, blackberries, blueberries, etc. These guys provide a sweet way to meet your fiber needs. A half cup of raspberries or blackberries contains four grams of fiber—not to mention they both have awesome antioxidant powers.

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3. Green tea

Aside from its great antioxidant benefits, the natural caffeine content of green tea may produce a mild laxative effect. Plus it’s a great way to ensure hydration, which is key to bowel regularity.

4. Beans

Beans, beans are good for your heart—you know how the rest goes. In addition to promoting heart health, beans are also good for, well, your bowels! A half cup of black beans contains about 15 grams of fiber! While not all beans have that much fiber, they generally tend to be very good sources of fiber, plus they contain some protein, which helps to keep you feeling full and satiated!

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5. Flax Seeds

Just one tablespoon of flaxseed packs in about three grams of fiber! Take the opportunity to sprinkle flaxseeds in your oatmeal or add them to your smoothie for an extra fiber boost.

6. Water

This seems like the most obvious player in the (constipation) game, but it’s often overlooked. I cannot stress enough the importance of hydration, especially when it comes to bowel movements. Water is normally withdrawn from the colon, which can make stools difficult to pass. Drinking enough water ensures that things will move along easily and without strain.

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7. Pears

You guessed it, pears are a good source of fiber! Leave the skin on these guys, so you get a balance of both soluble and insoluble fiber. Remember, soluble fiber is mostly found in the mushy insides of fruit, while insoluble fiber is primarily in the outer skin.

8. Popcorn

Popcorn is a good source of fiber and it makes for a delicious, low-calorie snack! Opt for air-popped popcorn or even make it yourself at home. Be sure to steer clear of microwaveable movie-theatre popcorn, because it’s often coated with butter, salt, and unhealthy additives.

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9. Nuts

Almonds, pistachios, walnuts—nuts tend to be a good source of fiber and make for a great snack when paired with fruit or sprinkled on top of your morning oats.

10. Greens

Last but not least, I’m giving you yet another reason to eat your greens! Not only are they high in antioxidants and low in calories, they also provide lots of fiber. Greens tend to have a high water content, which, believe it or not, can actually help keep you hydrated in the hot summer months. So whether you opt for a salad or a green smoothie (not juice, as juice extracts the fiber), make your greens a priority!

You can sneak at least three of these into the perfect green smoothie. Plus, seven habits of people who are great poopers.

And do you want to turn your passion for wellbeing into a fulfilling career? Become a Certified Health Coach! Learn more here.

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Leah Silberman, M.S., R.D.
Leah Silberman, M.S., R.D.
Registered Dietitian

Leah Silberman is a registered dietitian nutritionist, currently practicing in Manhattan. She is the founder of Tovita Nutrition and RD at Wellhaus. She achieved her bachelor's degree in science and health from the University of Wisconsin-Madison and her master's degree in clinical nutrition from New York University.

Silberman completed her dietetic internship (DI) at Montefiore Medical Center in the Bronx, NY. After obtaining her RDN license, she decided that the best place for nutrition counseling is before the hospital. Her main goal is to help clients achieve a healthy lifestyle by tailoring each session to his or her individual goals. Beyond counseling, Tovita Nutrition is a space to share her expertise, day to day lifestyle, and perspective to followers near and far.

Follow her on Instagram @tovitanutrition to snag daily health tips!