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Discover 10 foods that loosen your bowels

Autor: Larissa Ayumi Kikuchi

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Tempo de leitura: 2 min

Index

Keeping your bowels functioning regularly is essential for overall health. Many people go days without going to the bathroom, which can lead to discomfort, bloating, and other health problems.

Adopting a balanced diet, rich in fiber and other nutrients, can help regulate bowel function.

Learn more about bowel problems here

What is good for loosening the bowels quickly?

To help loosen the bowels, it's important to focus on foods rich in fiber , which help form and move the stool.

Additionally, adequate water consumption is essential for fiber to fulfill its function. A combination of hydration, proper nutrition, and exercise can help!

However, for immediate chaos, it is interesting to seek the help of health professionals to understand the case and, eventually, prescribe medication.


Now, let's explore the main foods that help your intestines function and how to include them in your daily diet.

What foods loosen the bowels the most?

1. Pumpkin

  • Rich in fiber and water, helping in the formation of fecal matter
  • Try consuming it in purees, soups or roasted.
pumpkins, one of the foods that help the intestines to function

2. Plum

  • Known for its laxative effect
  • Source of fiber and sorbitol
  • Consume in its natural form, dried or in juices, for example
Plums in a bowl

3. Oats

  • Rich in soluble fiber, such as beta-glucan
  • Include it in your breakfast with fruit, yogurt or as a base for porridge recipes, for example.
rolled oats

4. Whole grains

  • Cereals such as brown rice, quinoa and 100% whole wheat bread
  • Rich in insoluble fiber, which stimulates bowel movements
  • Replace refined grains with whole grains
Whole grain options

5. Yogurt

  • Rich in probiotics, it helps maintain the health of intestinal flora
  • Choose natural versions and try combining them with fruits and whole grains.
Jar with yogurt and fruit

6. Orange

  • Rich in fiber and vitamin C, contributing to intestinal health
  • Eat the whole fruit instead of just the juice to get more fiber!
Cut oranges

7. Legumes

  • Examples: Beans, lentils, chickpeas and peas
  • Rich in fiber and vegetable proteins
  • Include a portion in your lunch or dinner, for example.
Beans as an example of a legume

8. Papaya

  • Classic when it comes to constipation
  • Rich in papain, an enzyme that facilitates digestion and regulates intestinal transit
  • Include it in your breakfast or as a dessert.
Papaya cut in half

9. Seeds

  • Examples: chia, flaxseed and sesame
  • They are rich in fiber
  • Add a tablespoon to juices, smoothies, yogurts or salads, for example.
Chia seeds

10. Raw, leafy vegetables

  • Examples: lettuce, spinach and kale
  • They are great sources of fiber and also have a good amount of water in their composition.
  • Opt for colorful salads or green juices, for example.
lettuce as an example of leafy vegetables

Therefore, for these foods to have the desired effect, don't forget to consume adequate water and maintain a balanced eating routine.

Avoiding ultra-processed foods also helps improve bowel function.

If symptoms persist, seek medical attention!

Author of the text

Author

Larissa Ayumi

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Comentários

Gratidão 🙏

Clarinda

Ótimas informações. Que Sr Jesus te Proteja amém.

MARIA DA AJUDA SOUZA SANTOS

Ótima dica

Sónia

Meus parabéns Larissa!
Excelentes sugestões,dicas e conselhos.
SAÚDE E PAZ!

JOSÉ FIGUEIRÓ FERREIRA

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