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
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
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.
Popcorn
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
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
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.