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Surgeon reveals 4 foods to eat if you have trouble pooping

Pabio December 20, 2024

You empty that!

British surgeon Karan Rangarajanalso known as Dr. Karan Rajan, recommends adding four fibrous foods to your grocery list if you’re having trouble getting to number 2.

Fiber is essential for gut health. He feeds good bacteria in the intestineslows digestion and facilitates gentle digestion and regular bowel movements.

Rangarajan said that he consumes these four products, two of which are part of his daily diet.

Kiwi

“Kiwi is particularly rich in soluble fiber, which promotes softer stools and increases bowel movement frequency without the side effects associated with some laxatives,” Rangarajan said.

Nutritionists praise the dietary fiber of kiwi, its anti-inflammatory effects and its abundance of vitamin Can antioxidant that protects against free radical damage that can contribute to the development of cancer.

A 2023 study associated citrus fruits, apples, watermelon and kiwi with a reduced risk of colorectal cancerthe third most common cancer in the world.

Coffee

“Coffee contains the double whammy of soluble fiber and polyphenols,” Rangarajan said.

Polyphenols are plant compounds that have antioxidant and anti-inflammatory properties and can act as prebiotics for gut bacteria.

“Coffee may also improve intestinal motilitywhich makes it beneficial in reducing constipation,” explained Rangarajan. “And for you coffee snobs there, instant coffee and decaf have the same benefits.

But before you pour yourself a cup, check the clock. Timing Your Coffee is Key to make sure you don’t stay up all night.

Mixed nuts

“No. 3 is something I try to eat every day – mixed nuts, like almonds, nut and pistachios,” Rangarajan said. “Having a mixture of nuts gives you a diverse range of prebiotic fiber, which promotes microbial diversity in your gut. »

Rangarajan pointed out that studies have linked a high frequency of nut consumption – generally around 20 to 30 grams per day – at a reduced risk of colorectal cancerprobably due to reduced inflammation and positive changes in the bacterial composition of the gut.

Yogurt

Rangarajan said his daily meal plan also includes yogurtA beloved staple among gastrointestinal surgeons.

“Look for yogurt with live, active cultures like lactobacillus and bifidobacteria, which can help increase your healthy microbial load,” Rangarajan advised. “It has been shown that yogurt relieve IBS symptoms and can even improve lactose digestion in people with lactose intolerance.