Many people struggle with chronic constipation. Poor lifestyle and dietary decisions can contribute to this problem. Ignoring this risk is associated with severe diseases and health issues. If you’re suffering from constipation, try some of these 20 foods. Constipation can be avoided or alleviated with the help of a high-fiber diet, so be sure to prepare accordingly.
1.Broccoli
Broccoli is always mentioned whenever the topic of healthy foods is brought up. The green stuff is a fantastic resource for critical vitamins, protein, and fiber. A diet rich in vegetables is a must if you want a healthy digestive system.
2.Whole Grain Bread
Arabinoxylan, found in whole grains, is a dietary fiber that promotes healthy bowel function. It’s also beneficial for your cardiovascular system to eat whole grain bread. Also, constipated people may want to see if there are any veggies they can eat that may help them pass stool.
3.Prunes
Prunes, or dried plums, are commonly used as a home treatment for bowel problems. The cellulose in prunes is an insoluble fiber that can add weight to the stool by attracting and holding more water. Short-chain fatty acids, produced when the soluble fiber in prunes ferments in the colon, can also cause a rise in stool weight.
4.Beans
The fiber content of beans, at almost 10 grams per cup, is unparalleled. Beans’ soluble and insoluble fibers work together to keep the digestive process going smoothly and prevent the buildup of toxins that can cause constipation.
5.Kiwi
The actinidin in this healthy fruit has been shown to stimulate intestinal motility and encourage regular bowel movements. The kiwi is a fruit that can be eaten raw or blended into a smoothie. Because of this quality, it is a fantastic item to eat if you feel constipated. A nutritionist can also be consulted for advice on how much fruit and vegetable consumption should constitute a healthy diet.
6.Pears
Pears have more fructose and sorbitol than most other fruits and the fiber they provide. Sorbitol, sugar alcohol, is also present in pears. Sorbitol, like fructose, is poorly absorbed by the body and has the same effect as a laxative by drawing water into the intestines.
7.Apples
Apples are a good source of fiber, which is undigested and helps you have regular bowel movements since it moves quickly through your digestive system. Pectin, a soluble fiber found in apples, can allow you to defecate. Pectin helps constipation, speeds up bowel movements, and boosts digestive health.
8.Berries
Strawberries, blueberries, blackberries, and raspberries are all great options for a high-fiber, low-calorie snack. Puree them and freeze them for a refreshing summer treat, or eat them raw as a snack or on salads.
9.Artichoke
Prebiotics, which include the indigestible carbohydrate insulin, are known to increase the population of helpful bacteria in the gut and inhibit harmful bacteria growth. Studies have shown that prebiotics can help those who suffer from constipation by increasing bowel movements’ frequency and enhancing their stools’ consistency.
10.Sauerkraut
Fermented cabbage, also known as sauerkraut, contains beneficial probiotic bacteria that aid digestion. If consumed regularly, it would help with constipation. Lactose digesting and immune system support are two areas where these bacteria shine. If you suffer from constipation yet hate vegetables, try eating more fruit instead.
11.Brussels Sprouts
As a high-fiber food, these micro cabbages can help relieve constipation by making faeces more substantial and encouraging urination. For those who aren’t used to eating high-fiber foods, consuming too many sprouts at once could cause flatulence.
12.Rhubarb
The leaves of the rhubarb plant are commonly used for their laxative effects. Softer stools and easier defecation result from decreased aquaporin three levels, which also reduce the amount of water reabsorbed by the body from the colon.
13.Lemon Water
Softening the stool, water acts as a natural lubricant. Once ingested, lemons turn alkalizing and may stimulate digestion. It’s possible that when combined, the two form a potent cure for bowel problems. Warm lemon water is an excellent option for winding down at bedtime. When done at rest, this may help release faeces.
14.Beans, Peas, And Lentils
The pulse family of legumes (beans, peas, and lentils) is one of the most cost-effective ways to increase your fiber intake at a low price. Pulses have both insoluble and soluble fibers. This means they can help constipation by softening faeces and making them bulkier and heavier.
15.Mangoes
Mangoes, like many fruits, can help relieve constipation due to their high fiber content. However, the phytochemicals in mango pulp may be more effective in improving digestive health and facilitating elimination. Phytochemicals benefit digestive health because they foster a microbial balance in the gut.
16.Flaxseed
Additionally, flaxseed is rich in fiber, antioxidants, and omega-3 fatty acids, all of which work together to relieve constipation. The husk of the flax seed is where you’ll find most of the fiber; thus, grinding the grain up makes it easier to digest.
17.Oats
Insoluble fiber is more common in raw fruits and vegetables, while soluble fiber is more prevalent in oats. Constipation can be alleviated with the use of soluble fiber, which can also increase the volume of stools. The healthiest option is to go with plain oats without the extra sugar.
18.Avocado
As a bonus, avocados are good for your heart and can also help you have regular bowel motions. High-unsaturated-fat (but low-saturated-fat) foods may help relieve constipation by lubricating the digestive tract. Because of their high levels of fiber and good fat, avocados are an intelligent choice for a balanced diet.
19.Brown Rice
Magnesium, a mineral that aids in absorbing water in the digestive tract and warding off constipation, is found in brown rice. Constipation can be alleviated by switching from white rice to brown rice. The fiber is concentrated on the rice kernel’s outer layer. The recommendation of white rice and other low-fiber diets to slow down gastric motility and alleviate diarrhea demonstrates the importance of dietary fiber.
20.Sweet Potatoes
Due to their high water and fiber content, sweet potatoes can be used as a natural laxative to encourage frequent bowel movements. They include valuable minerals like vitamin C, beta carotene, and B6 and are high in fiber. Four grams of fiber, or about 15 per cent of the daily value, can be found in a medium-sized sweet potato.
