Every person in the world has at least once experienced constipation, and the chances of developing this annoying and usually painful problem increases as we age.
As of how awful laxatives can feel, you are usually going to wind up in discomfort whether you take them or not.
Fortunately, there are some foods which you can eat and which can have positive effects on bowel movement. Let’s take in consideration the foods which will relieve constipation better than any laxative.
These are the 10 foods which are going to relieve constipation:
Dried plums, which are better known as prunes, are one fantastic food for constipation. Thanks to the high-fiber content they have, they can help bowel movements with increasing the water content in stools while improving stool weight through fatty acids. Prunes also contain special phenolic compounds, as well as sugar alcohol which are called sorbitol, both of which boost the gastrointestinal health.
They do not only produce a mild laxative effect, but they can also stimulate the production of good bacteria. You can also drink a prune juice if you want to.
2. Whole wheat, bread, as well as pasta.
All the different varieties of whole wheat products are actually great replacements for traditional varieties.
Bread is not the only one belonging there, as it also encompasses past and rice. This is as whole wheat foods have a lot of insoluble fiber, which helps to add weight to stools.
If you choose bread, buying a one which contains nuts, as well as seeds is going to give you an even stronger effect. Rye bread is particularly helpful in this respect. Only two slices of it will make up to 15% of the recommended dietary fiber intake. Such bread works much better than laxatives, and it is even more effective at easing constipation than some other varieties of wheat bread.
3. Raspberries and blackberries.
These two types of berries have high water content and a lot of fiber, so they were known to relieve constipation well. Thanks to the vitamin C content they have, and a good boost of calcium too, they are generally good, healthy fruits which you can eat on regular basis. You should note that you are not supposed to consume too much of them as they have high fat and sugar content, but they are, in fact, safe to eat in a small handful, mixed with cream or yogurt, or even in baked goods.
4. Pears and apples.
Consuming these two fruits raw can actually promise a few benefits, not only to the gut but to the overall health too. Both of them contain a lot of water and some high amounts of fiber, which naturally helps bowel movements overall, and they contain a lot of helpful components for the gut health.
One of the fibers which is contained in apples and called pectin, is actually great for increasing stool water content, making stools softer, as well as heavier through the use of fatty acids. Some studies have shown that pectin can actually boost stool travel time, as well. The best apples which you ca consume for constipation issue are the Granny Smith variety. On the other hand, pears have high fructose which also stimulates the bowel movement, and sorbitol, which actually acts as a minor laxative.
Pulses are another great food, which are comprised of things like lentils, beans, as well as peas. They are packed with great amounts of fiber. One cup of baked beans can actually contain almost 80% of the recommended daily fiber intake. Additionally, they are also very inexpensive.
Pulses contain a mix of different types of fiber, both soluble and insoluble. Together, these types of fiber help to add bulk to waste material, while softening them, in that way helping with constipation. If you are not a big fan of eating pulses unaccompanied, you can blend them into dips, adding them to soups or salads or even throw them in with dishes involving ground meat.
That is right, even this snack which you eat while you watch movies can be great for relieving constipation.
Popcorn is low in calories and eating it is an excellent way of adding extra fiber into your diet while you still satisfy your cravings too. Choosing popcorn over chips can actually go a long way. You should just make sure that the popcorn you eat is air-popped and not completely smothered in butter and salt for a healthier yet tasty snack.
7. Citrus fruits.
Oranges, grapefruits and mandarins are loaded with fiber, particularly pectin which we mentioned while talking about the apples. This is a component which is mainly present in the peel of these fruits. Such fruits also have naringenin, which is actually a type of flavanol which helps to add to their constipation-relieving properties.
Citrus fruits are another great food which helps fluids secrete into the colon, which in fact produces a mild but noticeable laxative effect. Furthermore, they taste so refreshing and juicy. Thanks to the amount of vitamin C they contain, they actually make a great snack food.
Flaxseeds are actually a long-known remedy for constipation and they were used in medicine for centuries for this simple purpose. This is as they have all the effects of a natural laxative because of the high insoluble and soluble fiber content. Eating one tablespoon of this food is going to give you 11% of your daily recommended fiber.
Flaxseeds can also boost the frequency of bowel movement while they boost the weight of stools.
You can consume them as they are or through flaxseed oil and even olive oil which has some similar effects.
Remember not to consume them if you are pregnant or breastfeeding as it can actually stimulate the start of menstruation when it is taken in excess.
This fruit has high fiber content. Some studies showed that those people who eat one kiwi per 30kg of body weight per day are going to have softened stools which will pass more frequently and easily too. Some studies even found that eating two kiwis per day can result in a better, as well as healthier bowel habits.
The kiwi fruit contains an enzyme which is known as actinidine. This is a component which has the power to boost movement which happens in the gastrointestinal tract. Moreover, kiwi contains a number of phytochemicals which, while understudied, were suggested to help in the improvement of the overall digestion.
In fact, greens are good for your health in more than one way. You will particularly want to eat a lot of spinach, broccoli and Brussel sprouts. They are not only high in fiber, folate, as well as vitamin C and K, but they also add some stool bulk, permitting them to pass more easily.
Spinach contains high levels of magnesium which attract water into stools, softening them, as well as making them easier to pass. Broccoli has a lot of sulforaphane, which is a component which helps digestion and keeps the gastrointestinal system healthy. Most of the soft, leafy greens contain fiber alongside plenty of some other health benefits, so you can consume them as much as you want.