Feeling constipated? Do you really need to go? Dr. Sameer gives you the 9 foods that make you poop as well as 5 indicators you need to see a GI Doctor!
So, you may be suffering from constipation and could be wondering, “what foods can I take to help me poop better?”
Well, on this video today, I'm going to give you nine foods I recommend to help you poop like a champion. And at the very end of the video, I'll give you my recommendation on when you need to worry about your bowel habits and to see a doctor.
Guys, let's literally, yes, literally talk about poop!
Howdy y’all! Dr. Sameer here, a.k.a. your poop guru, trying to give you the best tips and tricks to help out with your health. For goodness sake, if you haven't already, smash that ‘like’ button, ‘share’, ‘subscribe’, and ‘turn on notifications’.
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So, constipation is such a common problem, and more often than not, it is related to what you eat or even what you don't eat.
I'm going to give you the top foods I recommend to help out with constipation. What you're going to notice about all the foods is that it has a common component.
Can you guys guess what that is? If you watch my videos, you know what I'm talking about? Fiber.
Yes, it's all about the fiber, baby. It's all about fiber!
Fiber is the root for everything that's good inside your gut. It improves your gut microbiome, moves things along, gets you chugging and gets you going. It is extremely important to improve your gut bacteria.
Here are those foods.
Food #1 – Prunes or dried plums, the exact same thing. This is a great way to help you use the restroom. This is a very common fix that we use in the GI world, especially for our patients who live in a nursing home. Give our patients a couple of prunes and man, they're going like crazy.
Prunes have two main ingredients to help you use the restroom: fiber, which is the foundation for good health and sorbitol, which is a sugar that's not very well absorbed.
And because of that, it can get water into the colon and help you poop like a champion. It's great. It's effective. It's a wonderful laxative and I'm all for prunes. In fact, one study with 40 people, they had them eat 100 grams of prunes, not 100 prunes, guys, but a hundred grams of prunes. And they were able to completely resolve their constipation.
Just imagine that - enough prunes gets you going in a very effective, safe and natural way to use the restroom.
Food #2 – Apples. Yes. An apple a day will keep the butt doctor away. That's me!
Apples have a lot of fiber in them as well. And that fiber once again will help out with the stool volume and allow things to pass through a lot easier. There's about three grams of insoluble fiber in an apple, while about 1.2 grams is a soluble fiber called pectin. And that's actually a very unique fiber because that pectin, which is rapidly fermented into short fatty-chain acids, which can help out with digestion, improve your gut microbiome and overall make you healthy.
And a particular node, Granny Smith, apples have the most amount of fiber in them. So you may want to try considering that.
Food #3 – Pears. This is another great fruit that can help out with constipation. Once again, common theme: fiber. Yes, there's a lot of fiber in pears and just one pear has about twenty two percent of the recommended fiber that you need on a daily basis, almost 1/4 with one pear. The other thing that's beneficial is that pears are also high in certain sugar, specifically sorbitol and fructose that we can help out with constipation. Both of these two sugars act as a laxative to help you go to the restroom better.
Food #4 - Kiwi. I think kiwi is a fantastic fruit. I love it. I try to eat a Kiwi every single day.
Kiwis is also packed with fiber. It is a great way to increase your fiber. It's also yummy. Fruit is really, really good. There is one study which patients had two kiwi fruits per day that actually improved the number of bowel movements people had. A lot of them have easier bowel habits and also improved their satisfaction. They felt better with their poo.
Guys, that's why I'm here for you. I want you to feel better with your poo. It's not just the magic of fiber in the kiwifruit that's beneficial. There's also an enzyme in there called Actinidine, which is thought to improve the contraction of the gut and to improve gut mobility as well.
It's a double, double, double benefit.
Food #5 – Figs. Once again, common theme here have is fiber. There are plenty of studies which suggest that taking about 300 grams of fig or fig paste can help speed up colon transit, move things through quicker and get you pooping even better.
So figs also have a particular enzyme in them, very similar to kiwifruit called Actinidine as well. And this may help out with the contraction of the gut and improved gut mobility.
Food #6 – Chia Seeds. Chia seeds are one of the most fiber dense foods that you can include in your diet. Just one little ounce of chia seeds can be up to 40 percent of the daily needs of your fiber, almost half with one small ounce of chia seeds.
That's fantastic, especially for my patients who cannot tolerate a lot of fiber. It's one of the more effective ways to get the fiber that you need.
Chia seeds are very versatile. You can add it to your oatmeal, add it to your food, maybe a salad, or add it to something that you're eating already to help improve the quality of what you're eating.
Food #7 – Flax Seeds. Flax seeds have been used from ages ago to help out with constipation.
It's been used for a long time. It's a very effective natural laxative. So flax seed can be used in a lot of different things, whether it's yogurt, cereal, oatmeal, muffins, bread – I don't know, all sorts of different things. Now, here's the caveat. You have to know about flaxseed, because not everyone should take this. Females who are pregnant or lactating should not use flax seeds because they can simulate menstruation.
Food #8 – Kefir. You may have heard about Kefir. Kefir is a prebiotic. It is fermented milk that has good bacteria and good yeast to help improve your gut microbiome. One study suggested that having Kefir milk, 17 ounces or 500 mls, for four weeks after their morning and evening meals helped people have improvement with their bowel habits.
If you want to, try Kefir twice a day for at least four weeks after breakfast and after dinner to improve your constipation.
Food #9 – Senna Tea. Yes, senna tea is a very effective and gentle laxative you can use naturally to help you use the restroom more effectively, especially when you add this to just the tea and having it in something hot. That is an added benefit of moving things in your colon and allowing you to have more effective bowel habits. Now, there's not a standard dose for the senna tea. So, my recommendation is steeped in hot water for as long as you want and try to sip and see how you do.
Thank you for watching. If you're getting benefit from this video, I would appreciate if you smashed that, ‘like’ button and comment down below.
Five Reasons to See a GI Doctor about Constipation
If you're having constipation, there could be other issues going on in which you actually need to see a GI Doctor. I want to give you five reasons why you should see a GI doctor if you're having constipation.
#1 – Really Severe Stomach Pain.
Stomach pain can be due to a lot of different things, but it's hard for us to know. But a stomach pain is not something you should live with, and it's not something that you should think is normal. Make sure you get that investigated because there could be other concerning reasons of why you're having that stomach pain.
#2 – Blood in the Stools.
I preach this to everyone, blood in the stool is never normal. Don't assume it's a hemorrhoid because that makes an ass out of you and me. Don't assume that. Get it taken care of. Get it fixed.
#3 – Unexplained Weight Loss.
Unexplained weight loss is not normal. That means something is eating up all the nutrients inside your body. And what that something is, we need to find out.
#4 – Laxatives Don’t Work.
You try all the normal things. You try all the foods, you try all the laxatives, but you still can't go. Having severe constipation despite laxative use needs to be investigated to find out exactly why and what we can do to fix it.
#5 – Not-Empty Feeling.
If you feel like you just can't empty everything out, or have severe kind of pain in your bottom, it may not be your colon that could be the issue. It could be your rectum problem. And there are other tests that we can do to find out exactly what's going on.
And thank you for watching! My question today for you: What natural treatments have you tried for Constipation? Comment down below. I love to hear what you guys have to say.
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And guys, want to thank you for watching.
Hope you guys have a happy and poopy day! Take care. Bye!