Foods rich in fiber, such as papaya, plums, pumpkin, oranges, oats and chia, have a laxative effect as they contribute to the formation of the fecal bolus, making them an excellent option for loosening the bowels.
Many of these foods also contain excellent amounts of water, another key element in helping to eliminate stools. That’s why it’s also recommended to drink 1.5 to 2.0 liters of water a day, to hydrate and facilitate the passage of stool through the intestine.
It is important to include these laxative foods daily in a balanced diet not only to help loosen the bowels, but also to prevent constipation.
The main laxative foods that help loosen the bowels are:
- Papaya
Every 100g of papaya contains around 2g of fiber, as well as good amounts of magnesium, a mineral that stimulates bowel movements, helping to eliminate stools. Papaya is also rich in water, an essential element to help loosen the bowels.
How to consume it: to maintain a varied and balanced diet, the recommended amount of fruit is ½ papaya or 1 small slice of papaya formosa per day, in natural form, which can be eaten for breakfast, morning or afternoon snack. Other ways to include papaya in your diet are in fruit salads, juices or smoothies.
- Oats
Oats are a cereal rich in beta-glucan, a soluble fiber with prebiotic functions, which serves as food for the beneficial bacteria in the intestine, the probiotics, helping to balance the intestinal flora, regulating the functioning of the intestine.
How to consume: to help loosen the intestines, it is important to consume 1 tablespoon of rolled oats a day, which can be used in porridges or added to fruit or yogurt.
- Natural yogurt
Natural yogurt is a probiotic food, as it contains the beneficial bacteria Bifidobacteria and Lactobacilli, which help to balance the intestinal flora, keeping the gut functioning properly.
How to consume it: it is important to prioritize the most natural form of yogurt, avoiding versions with added colorings, sugar or sweeteners. It can be consumed once a day, along with fruit, oats or seeds, for breakfast, a morning or afternoon snack.
- Plum
As a fruit with good amounts of fiber, plums are a food that helps loosen the intestines. In addition, the fresh version of the fruit is also rich in water, softening and facilitating the elimination of feces. Check out the other benefits of plums.
How to consume: plums can be eaten fresh, with 1 to 2 units a day recommended, or in dehydrated form (without sugar), with a maximum of 2 units a day recommended.
- Orange
Orange is a fruit with excellent amounts of water, which helps to soften the stools, facilitating intestinal transit. The pomace of the fruit is also rich in fiber, which helps to form the fecal bolus, loosening the intestines.
How to consume: to help loosen the bowels, oranges should be eaten whole and with the pulp. It is suggested that you consume 1 orange a day, which can be after lunch or dinner.
- Pumpkin
As a vegetable with excellent amounts of fiber and water, pumpkin is important for forming and moistening stools, improving intestinal transit.
How to eat it: pumpkin can be roasted or used in stews, soups and salads throughout the week, interspersed with other vegetables with laxative properties.
- Seeds
Seeds such as chia, linseed, sunflower and sesame contain good amounts of omega-3, a healthy fat which, among other benefits, helps to lubricate the intestines, facilitating the elimination of feces.
Because they are rich in fiber, seeds also help in the formation of the fecal bolus and improve intestinal transit.
How to consume: the daily intake of seeds can vary, but 1 tablespoon a day is usually recommended, which can be added to salads, yogurt or fruit.
- Leafy vegetables
Leafy vegetables such as spinach, broccoli, chard, arugula, lettuce and kale are rich in fiber with laxative properties, loosening the intestines. In addition, when these vegetables are eaten raw, they provide excellent amounts of water, facilitating the elimination of feces.
How to consume: leafy vegetables can be eaten daily for lunch and dinner and preferably in raw form, when possible as salads or in juices. Another possible way to consume these vegetables is as a stir-fry or stew.
- Legumes
Legumes, such as beans, chickpeas, lupins or lentils, are rich in soluble fiber that promotes the formation of stools, helping to loosen the intestines. Legumes also contain good amounts of magnesium, an important mineral for stimulating bowel movements.
How to consume: the recommended daily intake of legumes is 3 to 6 tablespoons a day, which can be in the form of broths, soups or salads, at lunch and dinner.
- Wholegrain cereals
Natural whole grains, such as brown rice, whole wheat or quinoa, have excellent amounts of insoluble fiber, which increases stool volume and stimulates peristaltic movement, loosening the bowels.
How to eat it: whole grains such as brown rice, whole wheat bread, quinoa or amaranth can be eaten daily for breakfast, lunch and dinner.
Conclusion
Take care of your gut. Silent diseases can damage your health. Eat well and avoid excesses.
In addition to laxative foods, it is essential to drink 1.5 to 2.0 liters of water a day to hydrate the stool, loosening the bowels and preventing constipation.
