List of Best Foods to Relieve Constipation
Constipation is a common issue among individuals. This issue can be a result of wrong lifestyle and dietary choices. Ignoring this can lead to grave diseases and health problems.
Hence, it is essential to include food for constipation in a balanced diet to improve bowel movements.
Keep reading to learn about these fruits and vegetables that support healthy bowels.
What Are the Best Foods That Relieve Constipation?
Constipation is a serious issue that obstructs the passing of stools. This can occur less than three times a week and cause hard or lumpy stools. Individuals may feel a sensation of incomplete straining bowel or feeling blocked.
The symptoms and severity can differ from person to person. Various reasons can cause constipation, such as a poor diet, dehydration, illness, nervous system issues, slow movement of food in the digestive system, etc.
Hence, it is essential to find an effective solution. Individuals can introduce certain fruits and vegetables or food for constipation to their diet that helps soften stool and relieve constipation.
Here is a list of food one can consume to boost their digestive system function.
Prunes contain cellulose that increases the water content in the stool. These prunes are fermented in the colon that produces short-chain fatty acids. This increases the stool weight.
They contain nearly 3 grams of fibre per 40-gram serving.
Beans contain insoluble and soluble fibre, which facilitates the movement of food through the intestines. This helps in relieving constipation. Ideally, individuals should consume 10 grams of fibre per cup serving.
Freshly air-popped popcorns are high fibre foods for constipation that offer relief from constipation. Ideally, three cups of popcorn contain 3.5 g of fibre. However, individuals should avoid the ones smothered with butter or oil.
Nuts are also fibre rich foods that facilitate stool movement. Variants, such as pecans, almonds and walnuts, are perfect sources of fibre. Scientifically, 23 nuts of almonds have nearly 3.5 g fibre while 19 pieces of pecan have 2.7 g fibre.
Seeds can help in constipation relief as they are filled with fibre. Flaxseed, sesame seeds, and pumpkin seeds are good sources of fibre. Ideally, a tablespoon of pumpkin seeds has 5 g fibre, while sesame seeds contain 1.1 g fibre.
Whole Grain Bread
Whole grains contain Arabinoxylan, a dietary fibre that helps in the movement of food through the intestine. Consuming whole grain bread is also good for the heart.
Apart from the mentioned foods to eat when constipated, individuals should check the vegetables that relieve stool movement.
List of Best Vegetables That Help Prevent Constipation
Vegetables are rich in fibre that can help prevent constipation. Individuals can find both green and leafy vegetables in their nearby markets for a budget-friendly price. One can consume it in the form of salads, juices, smoothies or healthy dishes.
Eating adequately washed and cleaned raw vegetables are also beneficial for stool movement.
Nevertheless, here are some vegetables good for constipation that individuals can introduce to their diets.
These petal-shaped vegetables are known to contain prebiotic, which aids in good gut health and bowel movement. Scientifically, the indigestible carbohydrates prebiotics in artichoke feed gut bacteria and avoid the growth of harmful bacteria.
Rhubarb contains sennoside A, which stimulates bowel movement. This is a herbal laxative found in leafy vegetables.
Spinach and Greens
Spinach and brussels sprouts are rich in fibre that contains vitamins C and K and folates. The green vegetables add weight to the bowels that help easy movement through the gut.
Broccoli contains sulforaphane that protects the gut and eases digestion. It also prevents the overgrowth of harmful intestinal microorganisms. This ensures healthy digestion.
Sauerkraut is fermented cabbages that contain probiotic bacteria that improve digestion. Including it in the diet would facilitate easy bowel movement. These bacterias help in lactose digestion and immunity-boosting.
Individuals who aren’t fond of vegetables can opt for fruits for constipation.
List of Fruits That Help Prevent Constipation
Fruits have a natural sweetener that makes a diet refreshing and flavoursome. Individuals can find multiple options of fruits in the market or local produce.
These are some fruits to include in a diet for constipation.
Apples are considered the best fruit for constipation as they contain a soluble fibre called pectins. Bacteria ferment this dietary fibre to form short-chain fatty acids. This helps in adding water into the colon and softening the stool. Moreover, the gut transition time is also reduced.
A medium-sized apple contains around 4.8 g of fibre.
Berries are both healthy and tasty. This superfood has a high amount of antioxidants that are perfect for bowel movement. Technically, a half cup of the berry contains around 4 g of fibre.
This category includes fruits such as grapefruits, oranges, and mandarins which are the best foods for constipation. They are rich in flavour and refreshing in taste. Citrus fruits contain soluble fibre pectin that can accelerate colonic transit time.
Figs are also a great source of fibre that promotes healthy bowel movement. They can be consumed raw or as a savoury. Ideally, a medium raw fig has about 1.5 g of fibre.
This healthy fruit contains actinidin which is known to improve bowel movement and gut motility. Scientifically, a single kiwi has about 2.3 g of fibre. Individuals can consume kiwi raw or include in a smoothie. This feature makes it an excellent food to eat when constipated.
These are some vital inputs on food for constipation. Individuals suffering from prolonged constipation should consult a doctor. This will help them suggest medication or therapy.
Additionally, they can consult a dietician regarding the fruits and vegetables to include in a balanced diet.