Fiber, especially dietary fiber, is a key component for the adequate digestion of food. Overall, fiber helps to keep our digestive system working properly, and it keeps you feeling full. One of the biggest benefits of fiber is that it helps you have smoother bowel movements. If you don’t eat enough fiber, you can suffer from constipation as well and higher levels of blood sugar. There are plenty of foods that contain high amounts of fiber, including fruits and vegetables, but also grains and some proteins. Find out ten foods that help you poop.
Asian Pears
Asian pears are one of the strongest sources of fiber. They contain a whopping 10 grams of fiber per fruit, and even more if you leave the skin on. This Asian fruit has been used for centuries as an ingredient in salads, savory dishes, and desserts. Aside from its ample amount of fiber, it also contains a considerable degree of vitamin C as well as vitamin K. Asian pear is mostly described as a sweet and refreshing fruit, and it can be easily found in specialty food stores. Try incorporating this food into your next salad to give it an oriental flavor.
Coconut
Coconut is well-known as a versatile yet delicious and well-rounded fruit. Mostly associated with tropical or Asian cuisine, coconut can be used in a variety of dishes. Moreover, coconut can be made into many sub-products, including oil, water, and juice. When it comes to fiber, coconut is one of the top choices because one cup of coconut has nearly 8 grams of dietary fiber. If you don’t like the difficulty of cracking open a coconut, don’t worry, you can always opt for coconut juice or shaved coconut, which can easily be added to smoothies or salads.
Broccoli
Another strong contender when it comes to fiber-rich foods is broccoli. Even though it’s despised by children and adults alike, broccoli is one of the healthiest green foods. It is loaded with most nutrients and contains a plethora of vitamins and other minerals. It’s also rich in fiber. Just 100 grams of broccoli will provide you with around 10% of your daily fiber needs. What’s more, broccoli can be boiled and made into a puree, mash, and it can also be enjoyed as a side dish. Broccoli complements different cuts of meat, including chicken, steak, and fish.
Figs
Mostly recognized for their abundant quantities of pantothenic acid as well as potassium, magnesium, and copper, figs are one of the greatest sources of dietary fiber. One cup of dried figs contains around 14,6 grams of fiber. Two different types of fiber can be found in figs: soluble and insoluble fiber. Both have their advantages and inconveniences, but in any case, they serve a great purpose, allowing us to easier digest our food. Figs can also help to lower blood pressures, among other benefits. Enjoy figs in a variety of ways, including in salads, dried, or fresh out of the farm.
Peas
Peas are the perfect complement to any dish. Round, crisp, and tasty, peas can be used in a versatile and delicious way. They’re also an excellent source of fiber, with around 9 grams per cooked cup. Peas shouldn’t be consumed unless they have been previously cooked. Regarding fiber content, peas contain mostly insoluble fiber. Besides fiber, other nutrients found in peas include vitamin C and A, as well as protein and folate. Overall, peas are one of the best sources of fiber, and their balances nutrients make them perfect for any diet.
Forest Berries
Often consumed by Nordic cultures, forest berries – including strawberries, blueberries, and raspberries – are amongst the healthiest fruits found in nature. They contain a broad range of vital vitamins and minerals, including vitamins A, C, K, and E, not to mention their notable folate content. They are also an excellent source of fiber, with around 8 grams per cup (depending on the specific fruit). Always opt for fresh berries: they contain the most amount of nutrients and have the best taste. Forest berries are tangy yet sweet and are the perfect ingredient for smoothies as well as cakes and other pastries.
Psyllium Husk
While not exactly a food in the traditional sense, psyllium husk is regardless one of the best poop-inducing substances. Psyllium husk is mostly used to treat constipation and is completely harmless. It works by making your stools bulkier and thicker, thereby helping them to pass through the digestive system smoothly. It promotes movement in the intestines and helps increase water content in the stool. If you find yourself having difficulties to pass stool, consider mixing a few teaspoons of psyllium husk in a glass of water. Psyllium husk may also be consumed in a capsule form.
Okra
Okra is one of the best sources of fiber, and it also happens to be immensely popular with people of all ages. With a whopping 8,5 grams of fiber per cup, okra can help you go to the bathroom easier. It’s also tasty and comes packed with different nutrients and minerals including vitamin A, C, K as well as calcium and iron. It helps to build strong bones, promote a healthy amount of hemoglobin, and it can even help your muscles grow. Try incorporating okra into different dishes to reap all of its benefits.
Brussels Sprouts
You shouldn’t fear Brussel sprouts before giving them a try. While they are often portrayed negatively in media and popular culture, Brussel sprouts are quite big on flavor. And on a nutritional level, Brussel sprouts deliver much more nutrients and minerals than other vegetables. Just one cup of sprouts has around 8 grams of fiber, equally divided between soluble and insoluble fiber. Brussel sprouts are also rich in antioxidants, giving you a strong immune-system boosting food. Consume Brussels sprouts boiled, braised, cooked, or even fried. They make for an excellent side dish as well.
Avocados
Avocados are a favorite source of fiber. Their sweet and creamy taste makes them a suitable component for many dishes, including (but not limited to) guacamole, puree, and others. Avocados can also be enjoyed on their own, or on top of fresh toast. A cup of avocados contains around 10 grams of fiber, and they also provide for a range of other nutrients including vitamin C, E, and B6. This makes avocados a great overall source of nutrition. Limit your intake to just a few avocados per week, because they do contain lots of calories due to their higher fat levels.