Yogurt is a convenient and tasty nutritious breakfast option for many people, but does it make you poop?
According to MedicalNewsToday, yogurt can help to relieve constipation as it contains probiotics that promote healthy bacteria in the gut, making stools softer and easier to pass. That said, yogurt does contain lactose which can result in diarrhea for certain groups of people.
Keep reading to find out how to avoid getting diarrhea from yogurt as well as some of the best foods to eat for constipation relief.
Why Can Yogurt Cause Diarrhea and How To Avoid It?
According to Healthline, people who are lactose-intolerant may experience diarrhea as their bodies cannot digest the milk sugars. That said, it is always a good idea to choose yogurt that is rich in probiotics as this makes it easier for the body to digest the lactose and may lessen the chances of getting diarrhea.
It is always a good idea to choose yogurts that are rich in probiotics, otherwise, you aren’t doing your gut any favors. Unfortunately, many yogurt brands do not meet the following two criteria that ensure yogurt is good for your gut:
- Contain probiotic strains that can withstand the conditions in the human stomach.
- Contain over 10 billion probiotics per serving
According to Healthline, nearly 33% of yogurt brands do not contain the necessary levels of probiotics, which explains why some people don’t experience benefits. Fortunately, Nancy’s and White Mountain yogurt varieties do check their probiotic count to ensure their products are gut-friendly and healthy.
If you still experience diarrhea after trying probiotic-rich yogurt varieties, then it may be a good idea to avoid eating yogurt altogether and replace it with a plant-based variety.
What Foods Make You Poop Right Away?
When it comes to food, there are certain varieties that are especially good at getting you to the bathroom, which is exactly what I’ll be listing below!
Kefir
Kefir is an excellent alternative to yogurt if you’re looking for something to help move things along. It can be compared to drinkable yogurt Essentially, kefir is a fermented milk beverage that is very rich in probiotics and will make the passing of stools much faster and easier. Kefir can be added to smoothies or salad dressings and is really good for your health.
In fact, studies have shown that kefir can combat cancer, boost immunity, and most importantly, improve digestion. It’s also available in both dairy and non-dairy.
Lentils
Lentils belong to the pulse family and are super rich in fiber (8 grams per cup), making them the perfect addition to any meal to get things moving. Interestingly, lentils cause the stomach to produce more butyric acid, which has been shown to stimulate bowel movements. So, next time you’re making a salad or a soup, be sure to toss in a cup or two of lentils!
Avocadoes
Only one cup of avocadoes packs an impressive 10 grams of fiber, making these creamy, flavorsome fruits the perfect addition to your salad or toast. They also contain soluble and insoluble fiber, which is the perfect constipation-busting combination!
Avocadoes also help you to feel fuller for longer while also being rich in vitamins and minerals, meaning they can be used as an effective weight-loss tool as well.
Prunes
While I’m sure you’ve probably heard this one before, prunes truly are a highly effective laxative. Not only are prunes packed with fiber, but they also contain sorbitol which draws water into the intestines and moves stools through more easily. You can toss some prunes into a salad or even drink in liquid form to help get things moving along.
Flaxseeds
Flaxseeds pack a massive fiber punch for their small size—one tablespoon contains an impressive 3 grams of soluble and insoluble fiber. Interestingly, flaxseeds have the ability to treat both constipation and diarrhea, making them the perfect addition to any meal.
Apples and Pears
Apples and pears are the perfect snacks for in-between meals as they contain the anti-constipation trifecta—sorbitol, fructose, and fiber. This, in combination with their high water content, helps to move stools through the colon more easily for healthy, regular bowel movements.
Whole Wheat
Next time you head to the shops, swap your white bread and sugar-packed cereals with whole wheat bread and cereals, preferably with added nuts and seeds. Whole wheat products are very high in insoluble fiber which is known to add weight to stools, making them move more quickly through the colon.
If you truly want to get the most out of wholewheat products, don’t overcook them. If you can, rather eat then raw or slightly toasted.
Beans
Beans are an excellent source of both soluble and insoluble fiber, with navy beans containing the highest amount of fiber (9.6 grams per cup). The soluble and insoluble fibers work together to add water to the stools as well as weight, causing them to move swiftly through the colon and out. Their properties not only help to relieve constipation but bloating and gas too.
Broccoli
If you’re suffering from stomach problems, then broccoli is your new best friend! Broccoli contains a substance called sulforaphane which helps to balance the bacteria in the gut and ensure healthy digestion and bowel movements.
Figs
Dried figs, in particular, are an excellent option for constipation relief. Only half a cup contains 7.5 grams of fiber, which is nearly one-quarter of the average person’s daily fiber requirements. Figs are also packed with vitamin B-6 which is also known to aid digestion.
Artichokes
Artichokes are excellent for relieving not only constipation but diarrhea too. They do this by promoting healthy gut bacteria, and they also contain inulin which is a type of prebiotic known for feeding probiotics and working together to create a healthy gut.
Sweet Potatoes
Not only are sweet potatoes a delicious addition to any meal, but they’re also full of insoluble fiber which adds bulk to stools and moves them along the colon faster. One medium sweet potato also contains 4 grams of fiber, which includes pectin, cellulose, and lectin, all of which promote regular bowel movements.
Chia Seeds
Chia seeds are all the rage at the moment and for good reason! These antioxidant-rich little seeds are perfect for sprinkling on your breakfast and they contain a significant amount of fiber despite their small size. Only 1-ounce of chia seeds contains 11 grams of fiber which is incredibly impressive!
According to Healthline, chia seeds can absorb a whopping 15 times their weight in water, meaning that the consumption of these little seeds will add water to stools and make them softer, allowing for an easy passage through the intestines.
Oat Bran
Oat bran is an excellent addition to homemade confectionaries, with only 40 grams containing 7 grams of fiber. It’s a highly effective food for constipation relief and contains more fiber than regular rolled oats that most people eat.
Water
While this one may seem obvious, it’s incredibly important. Dehydration is a common cause of constipation, and it’s a quick fix. Ensuring that you drink enough water will keep your stools soft and easy to pass, preventing constipation. If you really want to get things moving, warming some water and downing the glass is an excellent constipation-buster!
