14 BEST FOODS TO RELIEVE CONSTIPATION
Constipation is a common complaint often as a result of an individual’s diet and lifestyle. Eating certain foods can help improve frequent bowel movements.
The medical community defines indigestion as decreased bowel movements or difficulty passing stools.
- Hard, dry, or uneven stools
- Stools that look like small stones.
- Pain and discomfort when moving the bowels
- Feeling unable to completely empty the intestines
- Loss of appetite due to constant feeling of fullness
In addition to the above, a person may see small streaks of blood in the stool or on the toilet paper after cleansing.
Everyone has different bowel habits, but people with thiis problem usually have fewer than 3 bowel movements per week. Constipation is very common.
In the United States, about 16 out of every 100 adults suffer from it. The risk of constipation increases with age. About 33 out of every 100 adults over the age of 60 in the United States have symptoms of constipation.
14 BEST FOODS TO RELIEVE CONSTIPATION
Everyone’s gut responds differently to food, but the following natural and healthy foods can help reduce constipation:
Dehydration is a common cause of constipation , and drinking plenty of water can often help improve or reduce symptoms. When a person is dehydrated, their intestines are no longer able to add enough water to their stools. This leads to dry, hard stools and eventually constipation.
YOGURT AND KEFIR
Many dairy products, including yogurt and kefir, contain microorganisms known as probiotics . Probiotics are often called “good” bacteria and can help improve gut health and soften stools.
In a 2014 study, researchers looked at the use of concentrated probiotic yogurt containing polyethylestrus, lactobacillus, acidophilus, and Bifidobacterium lactis to treat constipation .
Researchers have found that eating 180 mg of this yogurt every morning for two weeks reduces the time it takes to have a bowel movement in people with chronic indigestion.
Most legumes, such as beans, lentils, and peas, are high in fiber, a nutrient that improves digestion and reduces constipation.
A 2017 study found that 100 grams of cooked beans provide about 26 percent of the recommended daily fiber intake in the United States. Consuming 100 grams of this legume contains significant amounts of other nutrients like potassium , folic acid , zinc and vitamin B6 that help reduce constipation .
DILUTED AND WATERY SOUP
Watery soup is very nutritious and easy to digest. Plus, these soups return moisture to hard, thick stools, which can soften them and make them easier to pass. Hot liquids and foods are usually easy to digest.
READ ALSO: BLOATING TREATED WITH 8 TYPES OF HERBAL TEA
Prune juice and dried plums are used in many parts of the world as a home remedy for indigestion. Prunes contain a lot of fiber and nutrients that are known to reduce and speed up bowel movements. In addition, prunes contain compounds of sorbitol and phenol, which can have many benefits for the digestive system.
A 2014 study concluded that eating dried prunes can increase the number of bowel movements and improve stool adjustment in people with indigestion. In most studies of this trial, participants ate 100 grams, or about 10 prunes, per day.
Wheat bran is another home remedy for constipation . This helpful home remedy is rich in insoluble fiber that can stimulate the flow of substances through the intestines.
A 2013 study found that eating a wheat bran breakfast every day for two weeks improved bowel function and reduced indigestion in healthy women who typically didn’t consume much fiber.
Broccoli contains sulforaphane, which can protect the intestines and aid digestion. Additionally, sulforaphane can help prevent the overgrowth of certain microorganisms that can interfere with healthy digestion.
In a 2017 study, healthy people consumed 20 grams of raw broccoli sprouts or 20 grams of alfalfa sprouts daily for 4 weeks. Researchers found that people who ate broccoli had fewer signs of indigestion and faster bowel movements.
APPLE AND PEAR
Apples and pears contain several compounds, including fiber, sorbitol and fructose, that improve digestion. This fruit also contains large amounts of water, which can help ease digestion and prevent indigestion .
To get the most out of apples and pears, eat a raw, whole peel.
Grapes have a high skin-to-pulp ratio, which means they are rich in fiber and also have a high water content. To relieve indigestion, try eating a few handfuls of raw and washed grapes.
On average, 100 grams of kiwi contains about 2-3 grams of fiber, which can increase stool masses and speed up bowel flow.
Kiwi also contains actinidine, an enzyme that moves the upper digestive tract and several chemicals that can improve digestion.
BLACKBERRIES AND RASPBERRIES
Blackberries and rasberries are rich in fiber and water, both of which can help improve and reduce indigestion . Try to eat a handful or two of blueberries or raspberries a day.
ALL KINDS OF BREAD, CEREAL AND PASTA
All wheat products are an excellent source of soluble fiber, which increases stool weight and increases the flow of substances through the intestines.
To get the most nutrients from wheat products, eat them raw or cook them slowly. Whole-wheat bread and cereal, which contain nuts and seeds, provide more fiber per serving.
OLIVE OIL AND FLAXSEED OIL
Flaxseed and olive oil have a mild mild effect that can stimulate the flow of substances through the intestines and relieve indigestion. These oils also contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties.
A 2015 study found that olive and flaxseed oil can help improve bowl movement in people undergoing dialysis.