Avocado helps you poop due to its high fiber content. Also, avocado is good for fighting constipation because it hydrates the body, and it’s a great source of carotenoids. Especially high doses of lutein seem to help people with constipation issues!
Low-fiber intake is a common cause of constipation!
Many people have constipation problems. It’s estimated that 10.2% of women and 4% of men have a difficult time to defecate, respectively.
Although there are many causes of constipation, not consuming enough fiber may be the most common cause! In fact, adequate amounts of fiber can relieve mild to moderate constipation symptoms!
But, modern Western diets lack of adequate dietary fiber intake. Processed foods and foods of animal sources contain negligible or zero fiber.
We should consume lots of fruits, vegetables, seeds, nuts, whole grains and beans in order, to get the recommended daily fiber intake. These foods are the richest sources of fiber!
Actually, there are 2 types of fiber. Soluble and insoluble. Soluble fiber absorbs water, making stools gelatinous. On the other hand, insoluble fiber has a bulking action. They’re both crucial for easy defecation.
Gradually increase your fiber intake
As a rule of thumb, we should consume at least 14g of fiber per 1,000 calories. Therefore, we should consume 28g of fiber per a 2,000 calorie diet. Most people get less fiber that the recommended intake, though!
Keep in mind, that you shouldn’t instantly increase your fiber intake. Good bacteria and enzymes in your gut need time to grow. You need them to process high amounts of fiber. Otherwise, you’ll feel stomach disturbances, or gas.
Instance increase of fiber may worsen constipation issues! You should gradually switch from a low-fiber diet to a high-fiber diet. As a rule of thumb, increase your daily fiber intake up to 3-5g every week. You’ll probably need a couple of months to adjust to a high-fiber diet.
The easiest way to boost your daily fiber intake is to start eating more whole fruits, such as avocados!
Does avocado help you poop?
Avocado can help you poop, as it’s pretty rich in fiber. 100g contains 6.7g of fiber! Actually, a whole Hass avocado has about 9.2g of fiber!
Consuming avocado regularly, may help you have a healthier digestive system, prevent constipation by improving bowel movement, and even improve the microflora of the intestines by working as a prebiotic.
Eating avocado may help kids with constipation issues as well…
Proper hydration is crucial for dealing with constipation
Furthermore, you should always be properly hydrated to reduce the risk of constipation. Dehydration is a common cause of constipation, as well. It significantly affects volume, weight, consistency, and ease of passage of the stool.[3,4]
Avocado may help you poop, as it has a high water content. Actually, 73% of avocado is water!
Consuming fruits or drinking fruit juices is a great way to hydrate the body. Above all, fruits are natural filters. They contain purified water. Furthermore, fruits are rich in electrolytes. When we sweat, we lose water and electrolytes. It’s crucial to replenish them as well.
Monounsaturated fats in avocados may help you poop!
Another common cause of constipation is the high consumption of saturated fatty acids! Consuming more than 30g of saturated fats a day can significantly increase the risk of constipation!
According to the American Heart Association, we shouldn’t consume more than 13g of saturated fats a day. Higher doses may raise LDL cholesterol and increase the risk for heart disease and stroke.
Foods from animal sources are the richest sources of saturated fat. Hence, high doses of meat and dairy may lead to constipation.
So, replacing foods with saturated fats with avocado, which is the richest fruit in monounsaturated fats, might help you poop!
Carotenoids in avocado may relieve you from constipation!
Additionally, avocado may help you poop, as it’s particularly high in lutein and zeaxanthin! Actually, avocado has the highest lutein content among other common fruits. Try to peel avocado as close to the skin as possible. The dark green flesh close to the peel contains the highest concentration of lutein and other carotenoids.
High intake of lutein and zeaxanthin seems to lower the incidence of constipation.
Furthermore, you better add avocado on salads. Avocado can increase the bioavailability of carotenoids multi-fold! Greens are excellent sources of carotenoids. So, combining them with avocado boosts your carotenoid intake! Avocado especially enhances the absorption of lutein and alpha-carotene!