Why bran makes you poop

Increase your fibre intake gradually, over a period of weeks, to prevent bloating, cramps or gas. And don't forget to drink more water as you add fibre to your diet; fibre needs to absorb water in order to work effectively. Women need 9 cups of water each day and men require 12 cups. When consumed with water or added to foods, powders made from pysllium husks, inulin or natural fruit and vegetable fibres do increase your fibre intake.

And, for some people, they are an effective constipation remedy. For others, though, they can worsen bloating. Pysllium and inulin are soluble fibres; soluble fibres absorb water in the intestinal tract to form a gel, which can cause a bloating sensation.

Popping a few capsules of a fibre supplement each day, however, won't do much to shore up your fibre intake. One Metamucil Fibre capsule, for instance, has half of a gram mg of fibre. To be fair, the recommended dose is five capsules taken three times daily total: 7. Personally, I'd rather eat real food than swallow 15 pills a day because, along with fibre, it also delivers vitamins, minerals and countless phytochemicals.

Lifestyle factors may contribute to constipation, including very low calorie diets less food means less bulk in your intestinal tract , a lack of exercise and repeatedly ignoring the urge to go.

Changes in your daily schedule and travel can also wreak havoc with bowel habits. Other causes can include low thyroid, problems with the nerves and muscle of the digestive tract, side effects of certain medications such as from pain killers, antidepressants and antihistamines and bowel blockages.

Check in with your doctor if you experience unexplained changes in your bowel movements that have lasted more than two weeks or if increasing your fibre intake makes your symptoms worse. Leslie Beck, a registered dietitian, is based at the Medisys clinic in Toronto. Follow Leslie Beck on Twitter: lesliebeckrd Opens in a new window.

Report an error. While not the sexiest of foods, prunes have a long history of being used as mild laxatives. Gastroenterologists recommend grams of fiber a day, and each prune has almost a full gram by itself. We just want to make you poop. So take it easy. A half cup of navy beans has a whopping 9. Along with endosperm, germ and bran make up a whole grain, providing the fiber necessary for a healthy intestinal bacteria balance that turns your digestive tract into a pooping powerhouse. Whole grains include whole wheat pasta, unrefined oatmeal, brown rice, and quinoa among many others.

Spinach is high in both fiber and magnesium, both of which help the colon flush things through, and have been shown to relieve constipation. The vitamins and minerals present on the outer skin of the raisin get dissolved in the water. From reducing hair loss, eliminating impurities from blood, reducing high blood pressure to keeping anemia at bay, black raisins are a wonderful additon to your diet as it contains natural anti-oxidants and are rich in iron.

Include a handful of black raisins in your everyday breakfast for faster results. Raisins are loaded with fibre. Hence, they act as natural laxatives when you soak them in water. Thus, eating soaked raisins can help in constipation and regulating the bowel movements.

This will result in a better digestive system. Raisins contain antioxidants that rejuvenate the skin and prevent damage and sagging. Raisins purify the blood and therefore also keep acne and pimples away. This promotes hair growth.