Most people poo on average anywhere between three times a day to three times a week. It is a necessary bodily function to help expel any undigested food and other waste products. While many of us have what we consider a regular routine when it comes to opening our bowels, this can vary for a multitude of reasons.
A change in diet, not exercising enough, medication and depression are all factors that can cause us to poo less frequently.
If it is happening less than three times a week or less frequently than you are used to, this is classed as constipation.
This can also cause your poo to be unusually large or small and dry, hard or lumpy. It can also lead to straining or pain when you are on the toilet.
If this is an issue you are facing it might be time to assess your diet and see if there are any changes you can make to help prevent it or ease the symptoms.
An article, published by Medical News Today, shared seven foods and drinks that could have this very effect.
These are:
- Olive and flaxseed oils
- Probiotics
- Fibrous vegetables
- Pulses
- High fibre fruits
- Whole wheat bread, cereals, and pasta
- Water.
Olive and flaxseed oils
Olive and flaxseed oils are known to have a mild laxative effect which can help to ease the flow of materials through the intestines.
They also contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties.
Probiotics
These are live bacteria and yeasts usually added to yoghurts or taken as food supplements.
A 2017 review revealed that probiotics could improve constipation by up to 40 percent compared with a placebo.
Examples of some probiotics include yoghurt, kefir and sauerkraut.
Fibrous vegetables
A common cause of constipation is not eating enough fibre.
Therefore, vegetables that are high in insoluble fibre can help promote more regular bowel movements.
Some vegetables high in soluble fibre include Brussels sprouts, sweet potatoes, broccoli and carrots.
Pulses
Pulses, such as beans, lentils, and peas are very high in fibre.
According to the British Heart Foundation, this means they can also aid weight loss efforts and protect against bowel cancer.
High fibre fruits
Medical News Today specifically recommended kiwifruit, apples, pears, grapes, blackberries, raspberries and prunes for this reason.
Whole wheat bread, cereals, and pasta
Again, these are another great source of fibre.
To get the most nutrients from whole wheat products, you should eat them raw or lightly cooked.
Water
Dehydration is a major cause of constipation, so upping your water intake or intake of any liquids should help.
The NHS recommends drinking six to eight glasses of fluid a day.
You should speak to your GP if you:
- Are constipated and it’s not getting better with treatment
- Are regularly constipated
- Are regularly bloated
- Have blood in your poo
- Have lost weight without trying
- Are constipated and feel tired all the time
- Are taking medicine that’s causing constipation – such as opioid painkillers
- Notice sudden changes in the how you poo (your bowel habits)
- Have tummy pain.
