7 types of foods that loosen the bowels

When you have a cold, knowing which foods loosen your bowels can be a great help, right?

Especially when you don’t want to resort to fast-acting medications, which cannot be used constantly or frequently¹, finding the solution in food is the best way out.

However, you may be wondering, how do you know what these foods are? Fortunately, we have the answer!

Next, find out what you can include in your routine to improve your bowel function. Let’s go!

What food to loosen the bowels quickly?

Several foods contribute to intestinal function, but dietary fiber is the most important. Fiber is a complex carbohydrate that the body cannot digest. When it reaches the intestine intact, it contributes to the formation of feces, its elimination and other processes. ²

It is present in several foods, but to achieve good results, it is necessary to consume the recommended amount, which, for adults, is at least 25 grams per day . ²

But where can you find a good amount of fiber? Keep reading to find out!

7 tips for foods that loosen the bowels  

Looking for foods that loosen your bowels quickly?

First of all, it is important to remember that no food has an instant effect , but its regular consumption can contribute to the proper functioning of the entire digestive system.

See below the main options to include in your diet.

  1. Fruits that loosen the bowels

Regarding fruits, there are some important precautions to take if the goal is to increase the frequency of bowel movements. This is because the same fruit that can constipate the intestines can also loosen them, it all depends on how it is eaten. ³

Guava is a great example: when consumed alone, it can cause constipation. However, if you mix it with liquids, such as juice, it can help improve constipation. ³

In addition to this fruit, other fiber-rich options are: 4

  • Plum;
  • Papaya;
  • Pequi;
  • Tamarind;
  1. Vegetables that loosen the bowels  

Among vegetables, the best choices to avoid constipation are: 4

  • Pumpkin;
  • Zucchini;
  • English potato;
  • Eggplant;
  • Beet;
  • Carrot;
  • Okra, etc.
  1. Vegetables that loosen the bowels

To make your plate even more diverse, while also taking care of your intestines, vegetables are a must. Among those that have a higher amount of fiber, we can mention :

  • Broccoli;
  • Cabbage;
  • Cress;
  • Green pepper;
  • Smooth lettuce;
  • Taro;
  • Chicory, etc.
  1. Whole grains and cereals    

Grains and cereals are a fundamental part of our diet, especially to maintain a regular fiber intake. At this time, it is best to opt for whole grains, which contain a higher fiber content.

For this category, our recommendations for foods that loosen the bowels are: 4

  • Rolled oats;
  • Linseed;
  • Wheat flour;
  • Corn flakes, etc.
  1. Seeds and oilseeds    

To top it off, you can try seeds and nuts to improve your intestinal transit. These foods are also rich in fiber, helping to regulate your bowel movements.

The main options include: 4

  • Sesame seed;
  • Almond;
  • Chickpea;
  • Bean;
  • Lentils, etc.
  1. Foods rich in magnesium      

You’ve probably heard that magnesium facilitates bowel movements , right? The substance is often even recommended for preparing for exams, such as colonoscopy. 5

This happens because the mineral, upon reaching the intestine, contributes to an increase in the water content and volume of the feces , which makes evacuation less painful and faster, since it also stimulates intestinal contractions . 5

According to the results of a study that evaluated the effectiveness of the mineral in the treatment of chronic constipation, the substance also helps to improve intestinal transit time and the unpleasant symptoms of constipation. 5

However, its use as a laxative should not be constant, as it can worsen the condition. 1 Therefore, the best solution is to opt for foods that loosen the bowels and contain magnesium, such as: 4

  • Brown rice;
  • Popcorn (with soybean oil and no salt);
  • Sweet basil;
  • Coriander;
  • Spinach;
  • Cassava, etc.
  1. Probiotic foods

Other foods that are good for loosening the bowels are probiotics , live microorganisms that help balance the intestinal flora and improve several other processes. 6

They are considered intestinal regulators, which help to maintain normal bowel function. 6 In other words, neither too much nor too little (like constipation).

These microorganisms can be obtained through supplementation or regular consumption of probiotic foods. 6 Some of the most interesting options include: 7

  • Natural yogurts;
  • Kefir;
  • Kombucha;
  • Some cheeses, such as cottage and mozzarella.

What is good for loosening the bowels quickly?

In addition to following a diet that loosens the bowels, you should include other precautions in your routine to improve constipation, such as drinking more water, exercising, and so on. 8

Fiber supplementation is also an excellent alternative, since it is difficult to consume the foods mentioned above every day, and none of them have the exact amount indicated for daily consumption.

Read also: What to eat to prevent constipation? Discover the foods that cause constipation

Discover our Tamarine Fibers line

Now that you know which foods help loosen your bowels, it’s time to learn about other sources of fiber that can complement the consumption of this carbohydrate.

The Tamarine product line contains food supplements that help with intestinal function:


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