3-Day Meal Plan to Help You Poop
- Dietitian.Lauren Hmede
- Apr 22, 2019
- 1 min read
Introduction:
Constipation is treated by elmination of some types of food while adding others.
Food that improve bowel movement are fruits, vegetables and whole grains that are rich in both fiber and fluids. Moreover, you need to add probiotics and prebiotics to improve gut health and bacterial growth.
Daily To-Dos to Help You Poop:
Each Morning: Drink a warm beverage, like coffee or caffeinated tea, to get your bowel muscles moving. Exercise can also stimulate your gut (in addition to being good for your mood and the rest of your body), so go for a jog, run up and down your stairs or try simple jumping jacks to get things moving. Set aside 5 to 10 minutes to relax and sit on the toilet, even if you don't feel like you need to go.
During the Day: You need to stay hydrated and get adequate amount of fluids and fiber. So you need to consume at least 8 ounces of water daily in addition to 30 grams of fiber. You need to introduce fiber slowly as 5 grams or combined with meals as high amount of fiber could lead to stomach distress.
Each Night: Before bed, combine 1 Tbsp. chia seeds with 1 cup water, fresh lemon juice and a dash of cayenne pepper. This chia concoction forms a gel-like consistency in your gut and will work its magic overnight to make your morning bathroom routine smoother. The cayenne pepper contains capsaicin also acts as an intestinal stimulant.
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