Foods That Make You Poop: What To Eat When You're Constipated

Black Beans

One cup of boiled black beans contains a whopping fifteen grams of fiber, which clearly demonstrates their ability to help keep an individual's digestive tract regular. It also contains fifteen grams of protein; therefore, black beans can also be used as a source of protein in place of meat. Because of their high fiber content, black beans can help reduce the inflammation in the digestive tract that often accompanies constipation. Individuals can try pairing black beans with brown rice for a complete protein containing all of the amino acids.

Flaxseed

Flaxseed works to reduce constipation in two ways. First, it is an excellent source of omega-3 fatty acids, which reduce the previously discussed gut inflammation associated with constipation. It is also high in fiber, which we know promotes regularity. A three-ounce serving of flaxseed contains eight grams of fiber, which makes it easy to reach the recommended twenty to thirty grams of fiber per day. Flaxseed is also low in calories, so it is quite unlikely to cause excessive weight gain. Individuals can try sprinkling flaxseed on salads or adding it to baked goods. Flaxseed can also be good on top of cereal, used as an egg replacement, or even in smoothies.