This article was co-authored by Marjan Mahallati, RHN, AADP and by How.com.vn staff writer, Janice Tieperman. Marjan Mahallati is a Registered Holistic Nutritionist, board-certified through the AADP (American Association of Drugless Practitioners). Marjan has over 15 years of experience in the weight loss industry and is the Owner of Let's Nutrition Weight Loss & Nutrition Center in Newport Beach, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. She graduated from the Canadian School of Natural Nutrition.
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Some netizens are claiming that orange juice can help you poop more easily—but this isn’t entirely true. When it comes to healthy bowel movements, fiber and hydration are key; and while OJ can definitely help you stay hydrated, it isn’t the best source of fiber out there. In this expert-backed guide, we’ll break down the pros and cons of orange juice as a source of fiber, and what foods and beverages actually can help if you’re feeling a little blocked up.
Does OJ make you poop?
Not especially, and it’s not the best remedy to drink if you’re feeling blocked up. Fruit juices like orange juice aren’t bountiful sources of fiber, the nutrient that helps with productive bowel movements. If you’re struggling with pooping regularly, stock up on foods and drinks with a proven track record, like prune juice.
Steps
Foods and Drinks That Make You Poop Fast
- Water Water and fiber go hand-in-hand when it comes to regular bowel movements. In addition to eating and drinking fiber-rich foods, it’s important to drink plenty of water so your stools stay soft and you’re able to have easy, pain-free bowel movements.[4]
- A person’s daily recommended water intake depends on multiple factors, but aiming for 11.5 cups (2.7 L) as a woman/AFAB individual or 15.5 cups (3.7 cups) as a man/AMAB individual is a good rule of thumb to follow.[5]
- Prune juice Ironically enough, it’s not just fiber that makes prune juice so effective at clearing your bowels—it’s sorbitol, a type of sugar alcohol. Similar to insoluble fiber, sorbitol stays intact throughout the digestive process, so your body wants to get rid of it promptly.[6]
- Prunes are also a good source of sorbitol, but prune juice might be easier to gulp down quickly if you aren’t a fan of the physical fruit.
- Mixing prune juice and OJ together might make the drink a little tastier if you aren’t a huge a fan of prune juice.
- Apple juice Like prune juice, apple juice also has its fair share of sorbitol, though not quite as much. If you (understandably) aren’t a prune juice fan, sip on some apple juice to potentially help speed up your future bowel movements.[7]
- Fruits and vegetables Raw fruits and veggies are excellent sources of soluble and insoluble fiber. Experiment with different types of produce and see which ones you like the best; if certain varieties really strike your fancy, feel free to add them to your diet a little more![8]
- High-fiber fruits: Raspberries, pears, apples, bananas, oranges, strawberries
- High-fiber vegetables: Green peas, broccoli, brussels sprouts, carrots, corn, potato (skin-on), turnip greens[9]
- Whole grains Look for whole grain alternatives for some of your favorite carbs, like whole-wheat bread, whole-wheat pasta, or bran-based cereal.[10] Unlike refined grains (like white bread), whole grain products include the entire grain, including the nutrient-rich bran, germ, and endosperm components.[11]
- Oatmeal Start your morning with a bowl of oatmeal, or sprinkle some oats in your next smoothie or batch of cookies.[12] Oatmeal is a great source of soluble fiber—plus, it helps you stay full and satisfied for a long time after you eat it.[13]
- Beta-glucan, the specific type of fiber commonly found in oats, is believed to help reduce your risk of developing long-term health issues like heart disease.
- Beans, seeds, and nuts Beans are an excellent source of fiber, and can be a great way to speed up your bowels when you’re feeling stuck.[14] Chia seeds and sunflower seeds are other great fiber sources to consider, as well as nuts like pistachios and almonds.[15]
Expert Q&A
Tips
- While there are plenty of fiber supplements on the market, always speak with your doctor before giving them a try.[21]Thanks
References
- ↑ https://pubmed.ncbi.nlm.nih.gov/30592860/
- ↑ https://pubmed.ncbi.nlm.nih.gov/30592860/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4085189/
- ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation
- ↑ https://www.ucsfhealth.org/education/constipation
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
- ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
- ↑ https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
- ↑ https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
- ↑ https://www.hsph.harvard.edu/nutritionsource/food-features/oats/
- ↑ https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948
- ↑ https://www.umassmed.edu/nutrition/Cardiovascular/handouts/beans/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation
- ↑ https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020
- ↑ https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
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