Ahh….avocados. What’s not to love about avocados? Often touted as a superfood, they’re creamy, delicious, and packed with nutrients that are essential for good health.
Constipation is no fun.
Luckily, there are things you can do to help make things, ahem, move along.
One of those things is eating dietary fiber.
Fiber is found in plant-based foods like fruits, vegetables, and whole grains.
It helps add bulk to your stool, making it easier to pass.
Fiber also absorbs water, which keeps things nice and moist.
The recommended amount of fiber is 25 grams per day for women and 38 grams per day for men.
The high fiber content of avocados can help to soften stools and make them easier to pass.
In addition, the fats in avocados can help to lubricate the intestines, making it easier for stools to move through the digestive system.
Avocados are an excellent source of dietary fiber, providing about 13 grams per serving of the fruit.
It can be mashed into many recipes or served alone as a healthy addition to any meal.
Check the nutrition label on your food or talk to your doctor.
Adding more fiber to your diet may help you go from constipated to fabulously regular in no time.
Avocados are also a good source of heart-healthy fats.
These “good” fats can help to lower cholesterol levels and reduce the risk of heart disease.
Avocados are rich in vitamins and minerals, including potassium, vitamin C, and vitamin E.
These nutrients are important for maintaining a healthy immune system.
Vitamin C is also an antioxidant, which means it can help to protect cells from damage.
Avocados are a versatile ingredient in baked goods and smoothies, and they’re also wonderful on toast or as a mayonnaise substitute on sandwiches.
Does Avocado Worsen Constipation?
Avocados contain polyols, which are short-chain carbohydrates that might have a laxative effect if ingested in high amounts.
You may also suffer bloating, gas, or an upset stomach up to 48 hours after eating avocado if you have an avocado intolerance or sensitivity to these natural sugars.
It’s important to remember that increasing your fiber intake gradually is the best way to go.
In your stomach, good bacteria and enzymes require time to develop.
If you go from zero to hero and suddenly up your fiber intake, you might suffer from stomach discomfort, excessive gas, and cramps as your body adjusts.
Switching from a low-fiber to a high-fiber diet should be done slowly.
Increase your daily fiber intake by 3-5 grams per week as a rule of thumb.
A high-fiber diet will most likely take a few months to acclimate to.
Stool softeners, fiber supplements, and laxatives are commonly used to treat constipation but including a few regularity-boosting foods like avocados in your diet can be an effective natural lternative.
Is An Avocado A Good Source Of Fiber?
A single avocado also provides about 12 to 14 grams of fiber, which is over half of your daily requirement for women, as well as a range of vitamins and minerals such as vitamin C, vitamin B-6, magnesium, and potassium.
Healthy adults should ingest at least 14 grams of fiber per 1,000 calories as a general rule.
As a result, a 2,000-calorie diet should include 28 grams of fiber.
However, the majority of people consume less fiber than is advised.
The FDA recommends a serving size of 1/3 of a medium avocado, but this isn’t a universal guideline.
Someone who requires more calories per day (due to lean muscle mass, increased body size, increased physical activity or workout, and so on) will naturally require more fat per day.
While fiber is essential for good health, many folks in the US are known to have a fiber deficiency.
In addition, eating too much fiber at once can cause a variety of health problems, especially if you are a person who is not used to eating a high-fiber diet.
People with irritable bowel syndrome and other gastrointestinal issues might also find that a high-fiber diet causes some stomach upset.
A word of caution! While high-fiber meals are beneficial to your health, eating too much fiber too quickly can cause gas, belly bloating and cramping.
If you want to increase your fiber intake, do it gradually over a few weeks to give your digestive system’s natural flora time to acclimatize to the changes.
Also, because fiber draws water into the intestine, drink plenty of water to prevent dehydration.
Does Avocado Make You Poop A Lot?
Avocados are a natural laxative, causing you to frequently visit the bathroom due to their high dietary fiber content, which helps to cleanse the bowels and improve bowel movement efficiency.
They’re also high in magnesium, which draws water into your intestines, softening and making your stool easier to pass.
Avocados have become the go-to fruit for low-carb and ketogenic diet followers due to their carbohydrate content and low sugar.
Fiber, which includes both soluble and insoluble dietary fibers, makes up about 7% of the weight of a standard avocado.
This feature alone distinguishes this fruit, as few meals have as much fiber as this fruit does, and few fruits contain both forms of fiber.
Fiber, unlike other carbohydrate forms like starch, is difficult for your body to break down into sugar molecules.
As a result, they will pass through your system undigested.
About 75% insoluble fiber and 25% of soluble fiber are found in an average-sized avocado.
Water-soluble fibers aid in food absorption as well as blood cholesterol and sugar management.
They assist in water retention in the gut.
Your poop might be significantly bigger and softer as a result of the increased water content, making them easier to pass through the intestine.
They help nourish your intestine’s gut bacteria, which is necessary for optimal bodily function.
In addition, soluble fiber aids in appetite control and makes you feel fuller for longer.
When coupled with water, it forms a gel-like material that lingers in your stomach for a long period.
Insoluble fibers, on the other hand, are incapable of dissolving in water.
They play an important role in maintaining intestinal health and regularity.
Insoluble fibers bulk up your stool and make it easier for food and waste to flow through your colon, reducing constipation and encouraging you to poop more!
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.