Best Foods to relieve Constipation
Constipation is another digestive problem that is common in all ages. This usually occurs when the faeces passes too slowly through the intestines and becomes difficult to pass. Frequent constipation may disrupt your normal life whereas occasional constipation is normal. The good news? What you eat contributes majorly to normal digestion. Naturally, you can help to support bowel movements and maintain gut health with the help of the correct foods.
This is a list of the best foods that are effective in relieving constipation, and the reasons behind this.
Why Diet is important in the case of constipation
Fiber, water and some nutrients assist the digestive system to move freely. One of the largest causes of constipation is a diet that is deficient of fiber or fluids. Foods that contain a lot of natural fiber and water are also foods that can make a huge difference in the prevention and alleviation of the symptoms.
High-Fiber Fruits
- Apples (with skin): These contain soluble and insoluble fiber to create volume and make stool soft.
- Pears: Pears contain the sorbitol, which is a natural sugar alcohol and has mild laxative properties.
- Berries: Raspberries, blackberries and strawberries are high in fiber but low in calories.
- Prunes: Prunes are a natural remedy; they have fiber and sorbitol, which helps to stimulate bowel movements.
Fiber-Rich Vegetables
- Leafy Greens: Spinach, kale and Swiss chard contain fiber, magnesium and water.
- Broccoli: It contains insoluble fiber that gives bulk and healthy bowel bacteria.
- Carrots and Sweet Potatoes: Not too much of a burden to the digestive system and yet a good source of nutrients.
Whole Grains & Legumes
- Oats: Oats contain soluble fiber, which keep the stool soft.
- Quinoa & Brown Rice: Give the bowel movement regularity and provide consistent energy.
- Lentils, Beans and Chickpeas: These are high in both soluble and insoluble fiber and plant protein.
Hydrating Foods
- Cucumbers & Zucchini: They are very rich in water content and this aids in the softening of stool.
- Citrus Fruits: Oranges and grapefruits are a source of fiber as well as hydration.
- Watermelon: Cools down the body and keeps it hydrated, aids in the digestive system.
Probiotic Foods
- Yogurt Live Cultures: Maintains the healthy bacteria of the gut to enhance easier digestion.
- Kefir: Fermented, probiotic-enriched milk drink that can be used to control bowel movements.
- Sauerkraut and Kimchi: Fermented vegetables that are healthy to the gut microbiome.
Fast Remedies to Constipation
- Take lots of water in the day.
- To prevent bloating, add fiber slowly.
- Keep moving--vigorous activity is stimulating to the bowels.
- Always use the bathroom on a schedule.
Conclusion
In many cases constipation can be treated through simple change of diets. Eating more fiber-dense fruits, vegetables, whole grains and probiotics adds to the proper functioning of the intestines and facilitates bowel movements. In case of persistent and severe constipation see your doctor. In other cases, it could be an indication of a disease that requires treatment.
