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Foods That Make You Poop – A Way to Alleviate Constipation
When you’re stressed and uncomfortable, it’s natural to look for solutions. One obvious approach, changing diet, has a lot of merit. We live in a time when we eat highly processed foods. It’s time to improve our diet.
Finding the foods that make you poop is pretty simple. Just change your diet to high fiber foods. Also cut down on fatty foods, cheese, milk and meats.
What is Fiber?
Fiber is the part of the plant that we humans cannot digest. There are two forms of fiber, soluble and insoluble fiber. Insoluble fiber absorbs water and adds bulk to the stool in the colon. Adding bulk to the stool helps eliminate. Soluble fiber forms a gel by attaching to fatty acids in the colon making a gel, softening stool. This also helps elimination.
How Much Fiber?
For men under the age of 50, it is 38 g fiber per day; for women, it is 25 ga day. For men over 50, it is 30 ga day; for women, it is 21 ga day.
Some High Fiber Foods
Here is a representative sample of high fiber foods.
Vegetables
Legumes, which include beans, peas, lentils and soybeans, are a wonderful source of fiber. For example, one cup of cooked navy beans provides 19 g. On the lower end of the scale, one cup of cooked edible pod peas provides 5 g.
Fruits and Berries
Fruits and berries are good choices. Just one medium pear provides 6 g of fiber; so does half a cup of dried prunes. Berries have a wide range of fiber content. One cup of strawberries contains 3 g, while one cup of elderberries contains 10 g.
Whole Grains
As is known, whole grains have a lot of fiber. One slice of whole wheat bread contains 2 g of fiber. One cup of cooked whole wheat spaghetti contains 6 g. One cup of cooked brown rice has 4 g.
nuts
Nuts again have a lot of fiber. Cashews have 1 g of fiber per oz. Peanuts, Brazil nuts and walnuts contain 2 g per oz. Almonds have 4 g per oz.
Vegetables
Two types of vegetables are loaded with fiber, green leafy vegetables and members of the brassica family. Collards contain 5 g per cup of cooked vegetable. Spinach provides in one cup of cooked vegetable 4 g.
Members of the brassica family include broccoli, cauliflower, cabbage, cabbage, and Brussels sprouts. Brussels sprouts provide 6 g per cup of cooked vegetable. One cup of cooked broccoli or cauliflower has 5 g. One cup of cooked cabbage provides 4 g. And one cup of cooked kale has 3 g.
As you can see, there is a lot of choice when devising a diet high in fiber. The choices are not boring and are quite tasty.
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