What defines a normal bowel movement? Get tips for better pooping, including how to pass hard stools, manage constipation and diarrhea, and maintain good digestive health.

Understanding Normal Bowel Movements

There is no single definition of a “normal” bowel movement, as frequency and consistency can vary from person to person. However, medical professionals often use the “rule of three” as a general guideline – anywhere from 3 times a day to 3 times a week. The appearance of healthy stool is usually formed, brown, and soft. If your bowel movements are consistently outside of this range or differ significantly in appearance, it may be worth a discussion with your doctor.

Factors Affecting Bowel Movements

Numerous factors can influence how often and how easily you poop, including your diet, age, physical activity level, and underlying medical conditions. Conditions like irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis can all disrupt normal bowel function and lead to issues like constipation or diarrhea. Certain medications and food intolerances may also play a role.

Tips for Better Pooping

Fortunately, there are several steps you can take to promote regular, healthy bowel movements. Increasing your fiber and water intake, exercising regularly, and responding promptly to the urge to use the restroom can all help stimulate proper intestinal contractions and prevent constipation. If home remedies aren’t effective, your doctor may recommend laxatives or other treatments.

Dealing with Constipation

Constipation occurs when stools are difficult to pass, often due to slow intestinal contractions. To alleviate constipation, aim for 25-31 grams of fiber per day from foods like fruits, vegetables, and whole grains. Staying hydrated and increasing physical activity can also help get things moving.

Managing Diarrhea

Diarrhea, on the other hand, is characterized by loose, watery stools that occur more frequently than normal. Potential triggers include diet, medications, and underlying gastrointestinal conditions. To manage diarrhea, avoid potential irritants, stay hydrated, and consider over-the-counter anti-diarrheal medications if needed.

When to See a Doctor

While occasional bouts of constipation or diarrhea are common, persistent issues or significant changes in bowel habits may warrant a visit to your healthcare provider. They can help identify the underlying cause and develop an appropriate treatment plan to restore healthy digestion.

The Importance of Healthy Bowel Movements

Regular, comfortable bowel movements are a crucial part of overall health and wellbeing. Poop is the body’s way of eliminating waste products, bacteria, and other materials that have no further use. Failing to pass stool regularly can lead to serious complications, so it’s important to address any persistent bowel irregularities.

Why is it important to have regular bowel movements?

Regular bowel movements are essential for good health because they allow the body to eliminate waste products, bacteria, and other materials that have no further use. If stool builds up in the intestines for too long, it can pose serious risks to your safety and even damage your organs.

What factors can affect bowel movement frequency and consistency?

Numerous factors can influence your bowel habits, including your diet, age, physical activity level, and any underlying medical conditions. Things like irritable bowel syndrome, Crohn’s disease, ulcerative colitis, certain medications, and food intolerances can all disrupt normal bowel function and lead to issues like constipation or diarrhea.

How can I promote regular, healthy bowel movements?

To encourage regular, comfortable bowel movements, focus on increasing your fiber and water intake, exercising regularly, and responding promptly to the urge to use the restroom. Avoiding potential irritants like caffeine, dairy, and alcohol can also help. If home remedies aren’t effective, talk to your doctor about other treatment options.

What are some tips for managing constipation?

To alleviate constipation, aim for 25-31 grams of fiber per day from foods like fruits, vegetables, and whole grains. Staying hydrated and increasing physical activity can also help get things moving. Over-the-counter laxatives may provide temporary relief if needed.

How can I manage episodes of diarrhea?

To manage diarrhea, avoid potential triggers like certain foods, medications, or underlying gastrointestinal conditions. Stay hydrated by drinking plenty of water or electrolyte-containing beverages. Over-the-counter anti-diarrheal medications can also provide relief if the issue persists.

When should I see a doctor about my bowel habits?

While occasional bouts of constipation or diarrhea are common, persistent issues or significant changes in bowel habits may warrant a visit to your healthcare provider. They can help identify the underlying cause and develop an appropriate treatment plan to restore healthy digestion.

What’s a Normal Bowel Movement? Plus Tips for Better Pooping

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Some habits, including drinking more water, eating fiber, and moving around, may help stimulate regular bowel movements.

There’s a reason to pay attention to how often you poop: Regular bowel movements can be essential for good health.

Let’s go over why that’s so, as well as some tips to help you have better bowel movements, including how to pass hard stools.

As far as how often to have a bowel movement, there isn’t an exact number. Bowel activity varies for each person. However, medicine and science will often use the “basic rule of three” to describe a typical movement, meaning you have bowel activity anywhere between three times a day and three times a week.

You’ll poop more or less each day (or week) depending on a number of factors, such as your:

• diet
• age
• physical activity level

While the appearance and consistency of a person’s poop can vary from person to person, most people’s poop is formed, brown, and soft. If yours is rarely like this (such as always hard or always liquid), you may want to speak with a doctor.

Pooping shouldn’t be painful. If you frequently have bowel movements that are painful to pass or result in cramping after you make them, it’s time to speak with a doctor. You could have a condition like:

• irritable bowel syndrome (IBS)
• Crohn’s disease
• ulcerative colitis

Many people occasionally experience episodes of diarrhea or constipation, where you can’t go to the bathroom easily or very often. You can try some steps to treat them at home.

Constipation and diarrhea both involve concerns with the passage of stool. But while constipation is infrequent bowel activity or difficulty passing stool, diarrhea refers to loose or watery stools. Different factors can trigger either symptom, such as:

• diet
• food intolerances
• medications
• conditions affecting the gastrointestinal tract

Regardless of the underlying cause, though, constipation and diarrhea occur when intestinal contractions either speed up or slow down. Gut contractions help move stool through the colon. But sometimes, the muscles contract too much or too little. Diarrhea happens when these muscles contract more than usual, whereas constipation happens when they don’t contract enough.

Tips for incontinence or diarrhea

• Avoid foods known to irritate the stomach and cause loose stools (especially caffeine, dairy, and alcohol).
• Drink plenty of water or electrolyte-containing beverages to stay hydrated.
• Increase your fiber intake to add bulk to your stool.

Tips for constipation

• Try to get at least 25 to 31 grams of fiber per day.
• Increase your physical activity level.
• Always use the bathroom when you get the urge to go — don’t try and hold it.

However, if constipation or diarrhea become your consistent stool pattern, speak with a primary care doctor. They may recommend treatments or refer you to a specialist (called a gastroenterologist) who can perform further testing.

Bowel movements (sometimes called BMs for short) are your body’s way of getting rid of waste that doesn’t have any use in the body. While it may not look like it, poop is about three-fourths water. The remainder is a collection of materials that includes:

• bacteria
• fats
• fiber (undigested foods, including nuts and seeds)
• food wastes
• mucus
• salts

Another poop component is bilirubin, a brownish-red substance that’s the result of a breakdown of wastes from the liver and bone marrow. Bilirubin is what gives poop its usual brown color.

A person has to poop to survive because the body doesn’t have a way of getting rid of these wastes otherwise. If a person doesn’t poop for many days, the stool can back up in the intestines. If this goes on for too long, it starts to pose a risk to your safety and can damage your organs. This is why pooping is so important for your health.

Pooping is part physical, part mental. If you aren’t pooping as easily or often as you’d like, addressing these aspects can help.

Drink water

Water and fiber: These are two major components of poop that are part of your diet. Making efforts to drink more water daily can help make your bowel movements easier to pass.

Eat fruits, nuts, grains, and vegetables

In addition, it’s important to eat foods with plenty of fiber. This adds bulk to your stool, which stimulates the bowels to move and propel your stool forward. Foods that contain fiber include:

• fruits, such as strawberries, raspberries, and apples
• nuts and seeds, such as pistachios, almonds, or sunflower seeds
• vegetables, such as broccoli, lima beans, and carrots
• whole-grain breads, such as seven-grain, cracked wheat, or pumpernickel

Add fiber foods slowly

Don’t incorporate too much fiber into your diet at a time — it can have an opposite, constipating effect. Instead, try to add a serving every 5 days to allow your digestive tract time to acclimate itself to the increased fiber.

Cut out irritating foods

In addition to constipation that makes stools harder to pass, some people experience stool that’s too loose. When this is the case, cutting out foods that can irritate the stomach can help. Examples to cut from your diet include:

• alcoholic beverages
• caffeinated drinks, like tea, coffee, and sodas
• fatty foods
• foods that contain sugar alcohols that end in the letters -ol (such as sorbitol, mannitol, and xylitol)
• spicy foods

Try cutting out these foods to see if your bowel movements are less watery. You can also keep a food and symptom diary to identify connections between the foods you eat and the symptoms you experience.

Move more

Your intestines have a natural motion that moves stool forward. If your body isn’t moving stool through fast enough, then you can help it out with increased exercise. Physical activity, such as walking, running, or swimming, can all promote motion that helps you poop better. Even short amounts of activity — 10 to 15 minutes — can help.

Change your bathroom posture

Another tip you can try has to do with your posture on the toilet. Changing the angle of your legs changes the angle of your colon. Toilet footstools are one accessory that you can use in the bathroom to do this. Some people find that it helps them have a more comfortable and effective bowel movement. Researchers even studied their use with the help of 52 volunteers.

Even if you don’t have a footstool to raise your feet, you can still try adjusting your posture. While you’re sitting on the toilet, try planting your feet on the ground so that your knees are higher than your seat or higher than usual.

Find bathroom footstools online.

Keep your bowel movements in mind

Doctors have identified a mind-body connection to pooping. For example, many people cringe at the idea of pooping in a public restroom.

Here are some ways to address the connection between your brain and intestines:

• Remember that pooping is a natural part of every person’s physical needs. Everyone poops. You have nothing to be ashamed of if you have to go.
• Try to poop at the same time every day (such as in the morning at home, after you eat breakfast). This can help to train your body to go at the same time in a place where you’re more comfortable.
• Go to the bathroom when you feel the need. Try to not hold it in or put off a bowel movement. If you feel the need to go, take advantage of your body’s readiness.
• Try engaging in stress-relieving activities if your anxiety levels are creeping up and your stomach starts to cramp. Examples include taking deep breaths, doing seated stretches like rolling your shoulders backward and forward, listening to calming music, or repeating a positive mantra.

Stress and pooping are highly connected. Try to create a calming environment in your bathroom where you have privacy. Avoid rushing yourself — give yourself at least 10 minutes to go to the bathroom.

Bowel movements require food, fluids, and calm to create a more comfortable experience. If you try these tips, and your symptoms aren’t getting better, speak with a doctor. There are lots of medicines and approaches that can help you enhance your intestinal health.

Causes, treatment, and when to see a doctor

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Changes in bowel movements can provide valuable health information. Sticky or pasty poop is not uncommon, but if it lasts longer than 1 week, it may be a sign of an underlying health condition

It is important to discuss any changes in the color, frequency, shape, and texture of bowel movements with a healthcare professional. While dietary factors can explain some unusual stools, other types of stool may be a sign of a serious health condition.

Here we talk about sticky poop; its possible causes, treatment, and when to see a doctor.

Fast facts on sticky poop:

• Stool with a greasy or oily texture may indicate a problem with fat digestion.
• Some causes of sticky poop, such as those related to certain medical conditions, cannot be avoided.
• Sticky poop that is caused by an underlying medical condition could lead to complications if the medical condition is left untreated.

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Share on PinterestSticky poop may be caused by improper digestion, or by certain medicines.

According to Dr. Octavio A. Vega, a physician at Rush University Medical Center, Chicago, the ideal stool “…is like a banana.” Stools should have a soft consistency, round shape, smooth surface, and tapered ends.

Variations in a person’s diet may be one reason for alterations in stool consistency.

Experts at Johns Hopkins report that black, tarry stools can be caused by iron supplements or medicines that include bismuth, such as Pepto-Bismol.

However, black stools could also signify something more serious, such as an upper gastrointestinal bleed coming from the stomach or small intestine.

Improper digestion due to celiac disease, a condition involving the pancreas, or an infection can also cause thick and sticky, abnormal looking stools. This type of poop may be hard to flush.

What foods cause it?

For people who have a problem digesting fats, eating high-fat foods may cause greasy stools. Some examples of high-fat foods include fried foods, fatty cuts of meat, whole milk dairy products, oils, butter, and pastries.

For people with celiac disease, eating gluten can damage the intestines. When this happens, the body has difficulty in absorbing fat. A gluten-free diet is medically necessary for people with this condition.

A healthful diet that includes adequate amounts of fiber from fruits, vegetables, beans, lentils, nuts, seeds, and whole grains, which can all promote gut health. Limiting processed foods, having a regular schedule, exercising, and getting adequate sleep can also help promote healthy bowel movements.

Probiotics or “good” bacteria may be helpful for diarrhea that is due to certain causes, but more research is needed.

If you want to buy fiber supplements, then there is an excellent selection online with thousands of customer reviews.

In recent years, scientists have expanded their knowledge of how gut health relates to overall health. According to the National Institutes of Health, “The health of your gut plays a key role in your overall health and well-being. ”

Stress, genetics, and diet can all affect gut health. Gut bacteria may even have an impact on certain medical conditions, such as allergies, asthma, colon cancer, irritable bowel syndrome (IBS), obesity, rheumatoid arthritis, and type 2 diabetes.

Share on PinterestChanges in bowel movements that last for over a week may need to be assessed by a doctor.

Experts at Rush recommend seeing a doctor if changes in bowel movements persist for more than 1 to 2 weeks, especially in people more than 50 years old. They also advise seeing a doctor if constipation or diarrhea lasts longer than a week, as those issues could be a sign of inflammatory bowel disease (IBD), IBS, a thyroid problem, or cancer.

People that experience changes in stool consistency along with other symptoms, such as pain, weight loss, or fevers, should also see a doctor.

Also, anyone who notices blood in their stool should see a doctor, as it could be a sign of a serious medical condition.

Sticky poop that is not accompanied by other symptoms will probably last for about 1 week.

Unusual poop that might be caused by an underlying condition could last longer than 1 week, be accompanied by other symptoms, contain blood, or have a major change in color.

Complications will vary based on the nature of the medical condition.

When greasy stools are due to fat malabsorption, two primary concerns include weight loss and difficulty absorbing fat-soluble vitamins. For people who have conditions that impact their pancreas, pancreatic enzyme replacement therapy (PERT) can help with nutrient digestion.

When tarry stools are related to a gastrointestinal bleed, serious complications could include anemia and shock. The treatment for a gastrointestinal bleed depends on where the bleed is in the digestive tract, as well as the reason for the bleeding.

In these cases, people should seek medical care right away.

bowel movements for constipation, regular stools, is it harmful to push in the toilet

What to do?

000Z” itemprop=”datePublished”> 11/14/22

Gennady Popov

asked in the Community T⁠—⁠F

I don’t experience problems with bowel movements, but I constantly hear that there are some special rules on how to go to the toilet in a big way. Allegedly, they will help to avoid problems in the future. Is this true or, if nothing bothers you, these rules can not be followed?

Polina Kalmykova

pooping too

Author’s profile

There really are such rules. They are based on human physiology, and it is useful for each of us to know them.

I will tell you exactly how a bowel movement occurs, how to facilitate bowel movements and why we need to think about it at all.

Go see a doctor

Our articles are written with love for evidence-based medicine. We refer to authoritative sources and go to doctors with a good reputation for comments. But remember: the responsibility for your health lies with you and your doctor. We don’t write prescriptions, we give recommendations. Relying on our point of view or not is up to you.

How the mechanism of defecation works

Defecation is a process that allows you to remove feces from the human body, that is, all undigested food residues. We control defecation, unlike many other processes that accompany digestion, such as salivation or intestinal motility. Normally, feces leave the body only when a person is ready for it.

We begin to feel the urge to defecate when feces accumulate in the rectum

Defecation starts in the final section of the intestine – the rectum. When it fills with feces, the receptors react to the stretching of the intestine and transmit a signal to the brain that it is time to go to the toilet.

Textbook “Fundamentals of Human Physiology” edited by N. A. Agadzhanyan

To prevent the intestine from emptying as it fills, the rectum is closed by two circular muscles – sphincters: internal and external. The inner one opens involuntarily when the receptors transmit a signal to the brain about the need to defecate. But the man himself controls the outside. Even if the rectum is already full, the sphincter will hold back feces until the person gets to the toilet and gives the body the command to act.

When a person is ready to defecate and signals this to the body, the external sphincter opens and the walls of the rectum begin to contract, pushing the feces out.

Sometimes these contractions are not enough – then the person has to push: tighten the diaphragm and abdominal muscles in order to increase the pressure inside the abdominal cavity and use it to push out the stool.

Additional force is required due to the fact that the end of the rectum is at an angle. When a person is standing, this angle is approximately 90°.

Effect of Posture on Defecation Restraint – International Journal of Colorectal Diseases

To poop easily, the person should assume a position that makes this angle as blunt as possible: this will help the stool not get stuck in the bend. Otherwise, pooping will still work, but you will have to make extra efforts to feel relief.

The curved arrow indicates the anorectal angle. Fecal masses must overcome it in order to leave the body. Source: Research Gate

How to poop properly

The sitting position helps smooth out the curve between the rectum and the anal canal, and the deeper the person sits, the easier it will be for the feces to descend to the anus.

Thus, the best position for defecation is squatting. Although this position may not be very comfortable, it allows you to empty your bowels quickly and without extra effort.

Comparison of strain during defecation in three positions: results and implications for human health – Pubmed

Despite the benefits for the body, many are not ready to give up the usual toilet in favor of a floor-standing structure. In this case, a footrest will help you to take the desired position.

Another way to soften the anorectal angle is to assume the thinker’s posture by bending the upper body. Studies have shown that 11 out of 22 volunteers who experienced problems with bowel movements in a sitting position were able to completely empty their bowels in this position.

Effect of Body Posture on Defecation: A Perspective Study of the Thinker Position – Pubmed

The more familiar way of sitting on the toilet does not smooth out the anorectal angle as much – it is more difficult to poop in this position than when the knees are raised above the pelvis. You can fix this with the help of a footboard – on Yandex Market it costs from 453 R. The more familiar way of sitting on the toilet does not smooth out the anorectal angle so much – it is more difficult to poop in this position than when the knees are raised above the pelvis. You can fix this with the help of a footboard – on Yandex Market it costs from 453 R

The “Genoa” bowl, or a toilet like a hole in the floor, allows you to take the most physiological position for defecation. Such a design on Yandex Market costs from 2710 R

The thinker’s pose is named after Rodin’s sculpture: this is what a pose looks like that facilitates defecation in a sitting position. Source: Wikipedia

The “Genoa” bowl, or a toilet bowl similar to a hole in the floor, allows you to take the most physiological position for defecation. Such a design on Yandex Market costs from 2710 R. The pose of the thinker is named after Rodin’s sculpture: this is exactly what the pose looks like, which facilitates defecation in a sitting position. Source: Wikipedia

Regardless of the position , doctors do not recommend sitting on the toilet for more than two minutes: this can aggravate hemorrhoidal disease, if it already exists, or lead to its development.

After defecation, the anus area must be cleaned of the remaining fragments of stool. To avoid irritation and itching, doctors recommend giving up toilet paper and giving preference to cleansing methods that do not require rubbing the skin: rinsing with clean water without soap and other detergents, blotting with damp wipes without fragrance or a damp cloth. If you have to use toilet paper in a public restroom, it is best to flush your anus with water as soon as possible.

Anal Itching – Drugs.com

Basic Anal Care – Permanente Magazine

Flush the anus from front to back to prevent infection from the rectum into the urinary tract.

Why pushing is bad and how to avoid constipation

Although the body has the ability to push stool, pushing often and hard is not safe: it can become one of the causes of hemorrhoids or rectal prolapse. Correct posture will help prevent severe straining only if a person has a normal stool, but with constipation this may not be enough.

Constipation: Symptoms, Causes and Complications – Mayo Clinic Article

Normal bowel movements are between three times a day and once every three days if the stools are soft and formed. If a person feels the urge to empty the bowels less than three times a week, and the stool is hard, dry and difficult to pass from the body, this condition is called constipation.

Stool types 3 and 4 are considered ideal. Types 1 and 2 indicate constipation.

Constipation forces a person to strain during bowel movements and also leads to complications: in addition to problems due to straining, hard stool can lead to tears in the anus or anal fissures. And this condition can make going to the toilet uncomfortable – too tiring or painful.

What to do with constipation?

Constipation can occur for a variety of reasons: due to other diseases, such as diabetes, certain medications, dietary habits, pregnancy or age, one in two people over 80 suffer from constipation.

But sometimes constipation is caused by factors associated with the defecation process itself. So, frequent suppression of the urge to empty the intestines can lead to regular constipation.

To determine the cause of constipation and choose the right treatment, you need to seek help from a general practitioner. Perhaps, based on the results of the consultation, he will give a referral to a gastroenterologist and a proctologist. Figuring out on your own which part of your digestive tract is causing constipation can be tricky.

What else affects defecation

To ensure that bowel movements do not cause inconvenience, it is important not only to properly organize the process itself, but also to prepare the body for it in advance with the help of diet, sports and routine.

Diet. The quality of stool is affected by the amount of fiber we consume. Its deficiency can cause both constipation and diarrhea. The more dietary fiber in the feces, the less stress is required during defecation, bowel movements occur more completely and with greater regularity.

How to cure hemorrhoids

Most fiber is found in vegetables, fruits with skins, and raw grains such as whole grain pasta or cereals with minimal refining. The normal amount of fiber per day for an adult is about 30 grams.

It is worth increasing the amount of fiber in the diet gradually: it can provoke bloating and increased gas formation.

Physical exercise. Sports activities increase muscle activity, including in the intestines – this helps the body to remove feces faster and more efficiently.

Mode. The habit of going to the toilet at the same time, without haste and stress, also contributes to the normalization of bowel movements.

Relationship between sleep disorders and bowel dysfunction – Journal of Neurogastroenterology and Digestion

The quality of sleep can also affect bowel movements: if a person wakes up frequently during the night or does not get enough sleep, he is at increased risk of constipation.

What is the result

Signs of a good bowel movement – regular, fast and painless bowel movements, formed, but soft stools.

Even if there are no current problems with defecation, they can develop if going to the toilet is not correct.

The best position for defecation is squatting. You can take it on a regular toilet with the help of a special footrest.

Ignoring the urge to go to the toilet or sitting on the toilet for a long time is dangerous: it can lead to constipation or hemorrhoids.

A proper diet, regular exercise, regular sleep and toileting will help ease bowel movements.

What to do? Readers ask – experts answer

Foods with the highest fiber content: top 22

Fiber has many health benefits. It reduces the feeling of hunger, which helps not to overeat, cleanses the body, regulates the content of sugar and cholesterol in the blood. And this is only a small part of the benefits that fiber brings to the body.

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If you’re looking to increase your fiber intake, here’s a list of 22 fiber foods to include in your diet.

Contents of the article

We talk about diets and weight loss solely to inform readers. The editors remind: it is dangerous to change your lifestyle and lose weight without full-time consultation with a specialist, risk assessment and identification of contraindications.

Fiber helps support the digestive system, which can help with weight loss and prevent certain diseases such as constipation. Nutritionists recommend eating about 14 grams of fiber for every 1,000 calories each day. Unfortunately, with the modern rhythm of life, we are not always able to eat balanced food rich in fiber fibers. Increasing your fiber intake, however, is pretty easy, all you have to do is include certain foods in your diet.

What is fiber

Fiber is a dietary fiber or carbohydrate that is not digested by the body, but is used by bacteria in the intestinal microflora to perform a number of functions. Fiber is found in plant products and is divided into two types: soluble and insoluble.

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Fiber benefits

Blood sugar control

Fiber is especially recommended for people with diabetes as it helps stabilize blood sugar levels. It works like this: it simply takes longer for the body to digest foods high in dietary fiber.

Lowers cholesterol

Fiber inhibits the absorption of cholesterol and lowers its level in the blood. It is important to include it in your diet if you have problems with cholesterol (but only after consulting a doctor).

Reduces the risk of gastrointestinal cancer

Fiber has a beneficial effect on the gastrointestinal tract and can protect it from certain types of cancer, such as colon cancer.

Normalizes metabolism

Foods high in fiber help normalize and slow down the process of digestion of food, so we feel full longer and do not overeat. And this, in turn, helps to lose weight.

Stimulates the intestines

If you have frequent constipation, you should definitely include fiber in your diet. It increases the volume of the digestive tract, which perfectly stimulates the intestines.

List of foods with fiber

Broccoli

Broccoli is rich in vitamins C and K, as well as B vitamins, folic acid, manganese, iron. It also contains a lot of protein compared to most other vegetables.

Fiber content: 2.6 g per 100 g of broccoli.

Almonds

Almonds contain many nutrients, among which the most useful are vitamin E, fats, magnesium, manganese. Almonds can be eaten as they are, or you can use almond flour for baking.

Fiber content: 13.3 g per 100 g of almonds.

Dark Chocolate

If you love chocolate, we have good news: dark chocolate contains a lot of nutrients. In addition, it is rich in antioxidants. But it is important to choose the right dark chocolate with at least 70% cocoa content.

Fiber content: 10.9 g per 100 g of chocolate.

Bananas

Bananas are a source of vitamins C and B6, potassium and other nutrients. Unripe bananas are high in resistant starch, which acts as fiber and improves digestion.

Fiber content: 2. 6 g per 100 g bananas.

Artichokes

The artichoke is rich in nutrients and is one of the leaders in the vegetable category in terms of fiber content.

Fiber content: 5.4 g per 100 g of artichokes.

Avocado

This fruit contains vitamins C and E, B vitamins, as well as a lot of magnesium and potassium. Plus, now you can find many interesting recipes with avocados.

Fiber content: 6.7 g per 100 g avocado.

Pear

Pear is a popular and affordable fruit that is one of the best sources of fiber.

Fiber content: 3.1 g per 100 g of pears.

Apples

Apples are another source of fiber available to us all year round. They contain pectin, the so-called body cleaner, which helps cleanse it of toxins.

Fiber content: 2.4 g per 100 g of apples.

Popcorn

A popular and tasty snack that we usually accompany watching movies and TV shows, it is also incredibly rich in fiber. However, you should not add too much oil to popcorn, so as not to neutralize all the benefits.

Fiber content: 14.4 g per 100 g of popcorn.

Strawberries

In addition to fiber, strawberries also contain vitamin C, many nutrients and antioxidants. We advise you to try making banana and strawberry smoothies for yourself – a great tandem!

Fiber content: 2 g per 100 g of strawberries.

Raspberry

Another delicious fiber-rich berry is the raspberry. It also contains manganese and vitamin C. Raspberries make an excellent nutritional supplement, for example for breakfast.

Fiber content: 6.5 g per 100 g raspberries.

Brussels sprouts

Brussels sprouts are rich not only in fiber, but also in vitamin K, folic acid, potassium and powerful antioxidants. Moreover, this vegetable retains most of its nutrients even after heat treatment.

Fiber content: 3. 7 g per 100 g Brussels sprouts.

Chickpeas

Chickpeas are one of the most fiber-rich legumes. You can make hummus out of it and spread it on bread or vegetables, add it to salads.

Fiber content: 7.6 g per 100 g of chickpeas.

Quinoa

Fiber, protein, magnesium, zinc, iron, potassium, antioxidants are just some of the beneficial nutrients found in quinoa.

Fiber content: 2.8g per 100g quinoa.

Peas

Peas, like other legumes, are rich in soluble fiber, which forms gel-like substances. The latter, in turn, help to remove bile from the body.

Fiber content: 8.3 g per 100 g of peas.

Oats

One of the healthiest cereals, oats, contains a lot of soluble fiber. And it is known to have a positive effect on blood sugar and cholesterol levels.

Fiber content: 10.1 g per 100 g of oats.

Carrots

Carrots are rich in vitamins K, B6, A, as well as magnesium and beta-carotene, a powerful antioxidant.

Fiber content: 2.8 g per 100 g of carrots.

Beetroot

This root crop contains a large amount of iron, copper, manganese, folic acid, potassium. It also contains inorganic nitrates that can normalize blood pressure.

Fiber content: 2.8 g per 100 g beets.

Sweet potatoes

Sweet potatoes contain B vitamins, beta-carotene and minerals.

Fiber content: 2.5 g per 100 g potatoes.

Lentils

Lentils contain a lot of protein. It can be used to make a delicious, nutritious and healthy soup seasoned with coriander and turmeric.

Fiber content: 7.3 g per 100 g of lentils.

Chia Seeds

Chia seeds are one of the most popular products among nutritionists. And this is not just because they are rich in fiber, phosphorus, magnesium, calcium.

Fiber content: 34.4 g per 100 g of chia seeds.