Have you ever felt like you have to “go”, but you sit on the toilet and wait and wait and wait, only to finally go and realize … It was a pellet. A friggin’ pellet poop and nothing more. Ugh.

You still feel like you have to go but … nothing.

It’s frustrating and uncomfortable, right? Never mind the fact that you’re scared to leave your house (or your toilet!) behind in case you finally feel the need to go.

This is a sign that you’re suffering from constipation.

Constipation is a pain in the … well, you know.

Over 63 million North American’s struggle with this digestive disorder. Which leaves 63 million people feeling frustrated, isolated, and uncomfortable.

Constipation can be caused by many things, such as stress, poor sleep habits, some medications, and lack of exercise. But many times it’s related to diet – a low-fibre diet, dehydration, not enough fat in the diet, nutrient deficiencies (like magnesium), or a lack of good bacteria in the gut.

Constipation can cause symptoms such as bloating, gas, pain in the abdomen, lower back pain, low energy, and anxiety. 

So what is the definition of constipation, exactly? Well, anything less than 3 poops a day is technically considered constipated. Crazy, right? There’s nothing wrong with two poops a day though, if that’s your norm. However, one time a day I’d still consider a mild form of constipation.

But, instead of only charting your number of daily poops, it’s also important to look at how hard it is for you to go, if there are any changes to your poops, and how they look.

Oh yes, I totally went there.

If your poop is not only hard to pass, but also irregular, less than twice a day, and in the form of pellets … then chances are – you’re constipated.

If this sounds like you – then there’s a few foods you can eat to encourage more regular, ahem … poops! So, let’s get things moving, shall we? (Pun absolutely intended.)

QUINOA is great for managing constipation because of its amazing fibre content.

Now before you go telling me it’s a grain and you’re avoiding all of ’em (because, so-and-so told you to), it’s actually a seed and is gluten-free. So, phew.

It’s also a complete source of protein, which is hard to come by for a plant-based food. It contains all 20 amino acids, including the 10 essential amino acids that your body doesn’t produce on its own, and needs to get from the foods you choose to eat.

But, back to poop, 1 cup of quinoa contains 5g of fibre – 21% of the recommended amount!

Not to mention its other nutritional values like magnesium, phosphorus, potassium, and selenium. You might want to consider adding this into your diet, stat.

RASPBERRIES help with constipation because one cup contains 32% of your daily recommended intake of fibre (at only 64 calories – so eat up!). 

Not only that, but we know they’re also a great source of antioxidants – making them beneficial to your immune system, for reducing inflammation, and preventing disease.

COCONUT OIL may seem like an odd one for constipation, but fat is crucial to getting things moving – and coconut oil is a fantastic choice.

You see, fat helps to lubricate your digestive tract which helps you poop better and prevent constipation.  It’s also loaded with medium-chain fatty acids (MCFAs) which have been shown to speed up your metabolism, stimulating your bowels.

More research is still needing to be done on coconut oil as a natural laxative … but it definitely helps things move along.

CHIA SEEDS are a total no brainer, though – and probably the most important food to include to help you poop like a rockstar and prevent constipation.

These babies are loaded with the highly beneficial omega-3 fatty acid (containing more per serving than a piece of salmon) and, as mentioned above, fat is super helpful for constipation. They also boast a high content of antioxidants.

When it comes to fibre – they contain a shocking 14 grams per 3 Tablespoon serving. Hello, poopstar!

So if constipation is your struggle, like 20% of the population, then you should really be adding these four foods into your diet … and today’s recipe is the perfect way to do it!

These No-Bake Raspberry Quinoa Breakfast Bars will keep you full, satisfied, and regular. Plus, they’re great for weight loss too. How about giving them a shot? They make a great week day breakfast for the whole family!