Constipation is one of the widespread issues that affects a sizeable section of the population. Constipation can range in intensity from person to person. Constipation is often merely a temporary condition for many people. Others, however, may experience constipation as a long-term (chronic) illness that impairs their quality of life and causes substantial pain and discomfort.
There may be a difference in what you consume. While some meals can improve symptoms, others can make them worse.
We offer information on foods that aid in constipation in this article. Eat the foods listed below. The fifth point can have you hurrying to the supermarket or theater as quickly as possible.
Make sure to stock up on raspberries, strawberries, and blackberries if you want to treat constipation without using pills and potions. Choose these berries, which have a lot of fiber but few calories, to help treat stomach aches.
Berries taste great and may be a part of many different meals. They taste fantastic with yogurt, sauce, and compote.
All nuts, including almonds, pecans, and walnuts, are high in fiber. Only one ounce of almonds (about 23 nuts) has 3.5 g of fiber, one ounce of pecans (roughly 19 halves), 2.7 g, and one ounce of walnuts, roughly 14 halves, 1.9 g.
Keep in mind that since nuts contain a lot of calories, you should only eat them occasionally. They are high in calories and fat. You could aid your regular bowel movements by eating a handful of them each day.
Dates, figs, prunes, apricots, and raisins are just a few examples of the dried fruits that are a fantastic source of dietary fiber for easing constipation.
Since fiber cannot be digested, it holds onto water as it travels through your digestive system. This water helps to treat constipation by softening your stools. Just keep in mind that dried fruits are high in calories and may have extra sugar, so if you’re trying to lose weight, check your portions and choose for kinds without added sugar.
One grapefruit provides a tenth of your daily needs for fiber. Oranges, grapefruits, and mandarins are examples of citrus fruits. These tasty, fiber-rich foods quench your thirst and fulfill your desire. Citrus fruits are also excellent for easing constipation.
They aid in softening your stools and releasing them from their colon prison because of the amount of fiber they contain. Furthermore, the process is sped up by additional pectin if you can stomach chewing the peel.
A wonderful low-calorie strategy to increase your intake of fiber is by eating popcorn. Since popcorn is a whole grain, increasing your intake of these can help you relieve constipation.
But if you add a lot of salt and butter, some of its advantages can be lost. Choose microwave popcorn that is healthful or air-popped popcorn.
Another fruit high in fiber is the pears, which contain roughly 5.5 grams in a medium-sized fruit (about 178 grams).
Pears are particularly high in fructose and sorbitol when compared to other fruits, in addition to the advantages of fiber. Pears can be incorporated into your diet in a variety of ways. Eat them with cheese, in salads, savory dishes, baked products, or both raw and cooked.
In comparison to practically every other source of fiber, beans provide more than 10 grams of fiber per cup serving. The combination of soluble and insoluble fiber found in beans helps to keep food flowing through the intestines, which helps to treat constipation.
If you eat navy, lima, pinto, and kidney beans, you will experience a fiber explosion. Just half a cup of kidney beans provides over five grams of fiber. That should be enough to send you scurrying to the restroom to take care of business.
A mere 1/2 cup of cooked broccoli is rich in vitamin C and has 2.8 grams of fiber to help relieve constipation.
To become big and strong as children, our parents constantly advised us to consume our broccoli. They omitted, however, to mention that it might also help us have more regular bowel motions.
It’s best to eat it raw in a salad or on its own because boiling it can reduce some of that fiber. Having a broccoli salad with apple, cranberries, and bacon will ensure that you quickly revert to your previous state.
Prunes are rich in phenolic compounds that are good for the gut, fiber, and sorbitol, all of which can help relieve constipation.
In an older study, ingesting 3.5 ounces (100 grams) of prunes daily resulted in considerably better stool frequency and consistency in 40 persons with chronic constipation.
Prunes can be eaten on their own or in smoothies, salads, cereals, oatmeal, baked products, and savory stews.
Kiwis include actinidin, an enzyme that may enhance intestinal movement and lessen constipation. They are also a rich source of fiber.
There have been so many research on kiwifruit that it is difficult to question its efficacy in easing intestinal discomfort. Regarding the action of a natural laxative, these little hairy fruits are explosive.
You can consume raw kiwis. Simply remove the green flesh and seeds by peeling or halving the fruit. They go well with fruit salads and can be included to increase the fiber content of smoothies.
Insoluble fiber is abundant in sweet potatoes, making them a perfect choice for bulking up stools to prevent constipation.
Up to 15% of your daily fiber needs can be found in one sweet potato, the bulk of which is insoluble. Your feces receive further weight, water, and mass from insoluble fiber, which gives them direction. Sweet potatoes are tasty and useful. It can be mashed, roasted, steamed, or boiled.