When was the last time you came in second place? There’s no need to be embarrassed. Bowel habits are important in understanding digestive health. Additionally, as nutritionists, we are trained to understand and talk about poop.
The problem is, not being able to poop can seriously impair your quality of life. And unfortunately, there are no definitive criteria that must be met to diagnose constipation. What is normal for you may be constipation for someone else. That being said, there are some general guidelines provided by the National Institutes of Health to help identify people who may be suffering from constipation.
- Having bowel movements less than 3 times a week
- Stool is dry, hard, or lumpy
- Difficult or painful stools to defecate
- I feel like I’m not getting all my poop out.
Constipation is one of the most common gastrointestinal conditions for which people seek treatment from gastroenterologists and colorectal surgeons. Trust me, I know that very well. In my 20s, I was one of the few young adults who underwent a colonoscopy for chronic idiopathic constipation. Yes, even as a registered dietitian, I had a hard time coming in second place!
Constipation is not a disease, but a condition that can have serious health consequences if left unmanaged, so it’s important to get the right help and treatment to improve your symptoms. Diet and nutrition play an important role in keeping your bowel movements regular. In fact, one of the top recommendations for treating constipation at home is to eat more fiber-rich foods and focus on hydration.
Top gastrointestinal nutritionists agree with this care plan.Registered dietitian Kate Scarlata, MPH, RDN, co-author Take care of your gut: A science-based, whole-body guide to living successfully with IBSshares that “eating a variety of plants every day, hydrating with adequate water, and staying active” are all important strategies for maintaining “great poop habits.”
This seems doable, right? To get you started in the right direction, read about the most underrated foods that help with poop.
The #1 underrated food that helps with poop
The most underrated food that helps with poop is beans. They’re packed with important nutrients, like fiber, that contribute to healthy bowel habits. Here’s a quick look at the nutritional information for 1 cup of black beans.
Nutrition for 1 cup of canned black beans:
- calorie: 240
- Total fat: 1 gram
- Saturated fat: 0 grams
- cholesterol: 0 grams
- sodium: 626 milligrams
- carbohydrates: 44 grams
- Total carbohydrates: 1 gram
- Dietary fiber: 18 grams
- protein: 16 grams
Whether you enjoy cooking from scratch or eating open a can, both types are sure to fit into a balanced diet and keep things moving. Additionally, you can control the sodium content by reducing the amount of salt you add by making your own, choosing varieties with no added salt, or simply rinsing canned beans with water to lower the sodium content. Masu. Since there are a variety of beans on the market (these are his seven types most often recommended by nutritionists), you can’t go wrong adding more of your favorite beans to your diet. Here’s why:
Why beans help with bowel movements
First, we have to talk about fiber (that’s the F-word that nutritionists use a lot!). According to Scarlata, “Dietary fiber is an essential component of poop.” Dietary Guidelines for Americans from 2020 to 2025 We recommend consuming at least 25 to 35 grams of fiber per day. Unfortunately, according to Scarlata, the average American only consumes closer to 15 to 18 grams each day.
Fiber has long been studied for its health benefits. Early research supports that dietary fiber can help relieve constipation by increasing the number of bowel movements per week. However, more recent research extends this and suggests that dietary fiber can also help prevent constipation. But that’s not all. It also has benefits that extend to mental health, heart health, and even longevity.
Why is the fiber in beans such a superstar?
First and foremost, beans contain two types of dietary fiber: soluble and insoluble. Scarlata says, “The soluble fiber in beans forms a gel that draws water into the intestines, softening the stool and making it easier to pass from the body. The insoluble fiber in beans adds bulk to the stool. , pass through the intestines faster.” With this dynamic combination in beans, it’s no wonder they help regulate the digestive system.
Second, beans support overall gut health, and while unpleasant, the gas caused by beans may actually be a good thing. According to Jesse Wong, M.Acc., RDN, LD, a gut health nutritionist and founder of Poopedia, a website dedicated to improving poop consistency, “Gas buildup is the most It may not be romantic, but it’s actually good for your gut.” Eat fermentable fiber. We want to feed microorganisms with fermentable dietary fiber to keep them thriving. Putting gas in them is how you know they’re working. ” These types of carbohydrates (insoluble and soluble fiber) are not absorbed by the body, so when they reach the large intestine they are fermented by intestinal microorganisms, producing gas as a byproduct of fermentation. Wong says people who tend to get gas when eating beans can reduce the fermentable carbohydrates in beans by soaking them overnight or using canned beans that have been drained and rinsed. points out.
Finally, eating a variety of beans is a key component of the Mediterranean diet, and its benefits extend beyond your toilet habits. The beneficial effects of beans on the risk of chronic diseases are also being investigated. The study found that “eating beans not only promotes gut microbial diversity (an indicator of gut health) and colon health, but also suppresses inflammatory conditions and reduces cancer risk.” It also shows that it is helpful to share.
Are you sure you should add more beans to your diet? Great! Let’s talk about how.
Tips for eating more beans
Beans are a great addition to your daily diet. However, if it’s your first time, add it to your eating pattern slowly. Gradually increasing your fiber intake can help prevent bloating and gas.
Here are some tips from Wong to help you enjoy more beans in a gut-healthy way.
- Start with canned beans. It’s convenient, and the steeping process leaches out fermentable carbohydrates, which can result in less gas production. Always drain and rinse before use to reduce sodium content. And if possible, choose foods without added salt.
- Soak dried beans in water overnight. If using dried beans, soak them in water overnight. This not only makes cooking faster, but also reduces the fermentable carbohydrate content and gas production.
- Mix them into familiar dishes. Incorporating beans into meals you already enjoy, like soups, salads, casseroles, and stews, will help you get used to their texture and flavor.
- Enhance flavor: Seasoning your beans with your favorite spices and herbs will improve their flavor and make them easier to eat.
Scarlata also recommends experimenting with beans as a healthy and flavorful appetizer or dip, like this 5-star lemon, mint, and white kidney bean dip recipe.
conclusion
Nutrition and the quality of your diet have a huge impact on your health, including the frequency of your bowel movements (or lack thereof). Thankfully, you don’t have to buy expensive supplements or make any major changes to get things going. Nutrition experts share that beans are the most underrated food to add to your eating pattern to aid bowel movements. Not only are they affordable and convenient, they’re also rich in fiber, an important nutrient that keeps you feeling full and keeps food moving through your gastrointestinal tract. If you love black beans, pinto beans, chickpeas, or other legumes (like lentils and peas), add them to your meal plan now and reap their health benefits.
