DIET TO IMPROVE CONSTIPATION

Constipation is a very general ailment, and it is managed mostly through diet. Let’s dive into healthy diet to improve constipation. Natural foods can easily touch a person in creating easy bowel movements.

Vegetables

Green peas, broccoli, collard greens, and carrots are vegetables that are all high in fiber. They help you pass stool and provide the necessary vitamins and minerals for healthy digestion in the body.

Whole grains

Whole grains are very high in fibers as well. They add bulk to the stool and empty stomachs. Some of the fibers in whole grains also act as prebiotics for healthy digestion. Studies found that an increase in bran intake made significant improvement in bowel habits. Most nutrients from whole grain products can be derived when consumed raw or by minimal cooking.

Lemon Juice

Lemon juice serves the purpose of stimulating the digestive system and supporting the bowel movements. Citric acid in lemons flushes out the body from the toxins. Taking warm water with the juice of lemon in the morning does wonders. This combination also promotes fluid intake which is a significant factor in solving the issue of constipation. Try out lemon juice for good diet health improvement in constipation.

Olive Oil

Olive oil is a natural laxative. It is thus possible to lubricate the digestive system and pass stool by one to two tablespoons of olive oil on an empty stomach in the morning.

Coconut Oil

Coconut oil contains medium-chain fatty acids that soften the stool and help in maintaining regularity. You can take it as a teaspoon added in the food daily in your diet as one of the effective natural foods for constipation.

Prune Juice or Dried Prunes

Prune juice or dried prunes have both considered to be natural foods for relieving constipation. Prunes are among the fiber-rich foods and contain sorbitol, a natural laxative. For this reason, drinking prune juice or having dried prunes on a daily basis can greatly contribute toward relieving constipation.

Stewed Apricots

Apricots are excellent sources of fiber and are not restricted to their laxative properties. They help to bulk stool and easier for it to live; they shorten the time to get rid of it. Besides, they help bring out more bowel effects and generally prevent constipation. Stewed apricots are quite easy to prepare at one’s home. Hence, certainly, you must include this fruit in your diet to improve constipation.

Hot Drinks

Hot beverages, including herbal teas and coffee, serve to stimulate the digestive system. These fluids assist in the softening of stools through breaking down food and make emptying the bowels easier. Furthermore, they apply heat into the liquids in order to relax the muscles in your digestive system and speed motility.

Ginger

Drinking ginger tea can really help in getting rid of constipation. Active components of ginger aid in reducing pressure over the lower intestines which good for bowel movements in it. Also, it has anti-inflammatory properties to promote gut health and normal bowel function. It is one of the natural foods for constipation too. You can add ginger to your daily teas or water to cure constipation.

Apples

Apples have pectin, a kind of fiber, that may be helpful in the case of both diarrhea and constipation. They are made up of both soluble and insoluble fiber. They help slow down digestion and ease bowel movements; thus, improving stool consistency. You can eat an apple with skin on. Stewed apples can be eaten or made into juice.

Pears

Other diet to improve constipation can include pears. Like other fruits, pears contain a certain level of fructose, which act as a mild natural laxative. Other than being very high in fiber, these fruits also contain sorbitol. Thus, they help add bulk to stool and make it easier for the stool to pass. However, for maximum benefits, ripe pears may be eaten with the skin.

Fennel

The fennel seeds fall under antispasmodics, inducing the relaxation of muscles in the digestive tract. They also contain some nutritional fibers, besides acting as antioxidants. Thus, it can be concluded that fennels will help relieve constipation, improve the digestive process, facilitate better bowel processing, and maybe act as a preventive measure against these issues. Fennel tea consumption may be practiced or adding seeds with the meals due.

Kiwis

Kiwis are another amazing food for stimulating constipation relief. The outcome of one study revealed that the inclusion of kiwis into a diet can increase the frequency of stools and soften them as well. The enzyme actinidin, found in kiwi fruits, is said to help in the digestive process. These fruits are known to promote increased water retention in the small bowel and colon, thus helping soften stool and regulate bowel movement.

Berries

High on fiber and antioxidant content, berries such as blackberries, strawberries, blueberries and raspberries are rich in water. The aforementioned points lead us to believe that these fruits are among the best natural foods for constipation. Taking them every single day may be very beneficial to digestion and also save from constipation.

Dragon fruits

Another natural food for constipation is dragon fruit. These fruits are very high in fiber that promote regular bowel movement. They also have prebiotics, which make the balance of bacteria, good and bad, in your intestines, improved. They also contain anti-inflammatory properties that reduce inflammation in the gut. It can be eaten in cubes or slices or made smoothies with it.

Omega-3 Oil

Omega-3 oils from fish or flaxseed help in making intestines slippery and thus make passage of stools easier. They assist in performing the function of muscles within the digestive tract. Omega-3s can additionally be helpful in managing irritable bowel syndrome as well as ulcerative colitis and chronic diarrhea. You can include them in your diet for a better digestive state.

Yoghurt & Kefir

Probiotics are found in yoghurt and kefir. Probiotics aid in the balance of gut bacteria. Research shows that probiotics encourage regularity by increasing beneficial bacteria in the digestive system.

Grapes

Grapes can help to relieve constipation as they have a lot of water and fiber. Quercetin, found in the fruit, helps to reduce inflammation and relieve symptoms of constipation. A dozen grapes daily may keep you away from constipation.

Avocados

Avocados are not only creamy and enticing but also high in fiber benefits. Healthy bowel movements are brought about with this fruit. It’s a potassium-rich fruit which promotes healthy digestion. Studies have proven that avocados help to increase good bacteria while reducing inflammation and irritation in the digestive tract.

Oranges

Oranges are quite good sources of fiber and water. Those help bulk up waste and stimulate bowel movements; they also keep you hydrated, which is important in relief and prevention from constipation.

Nuts

Almonds, walnuts, and pecans are all good nuts that offer fiber as well as healthy fats, the contents of which lubricate the digestive tract as well as regularize bowel movements.

Legumes

Legumes are fiber-rich foods responsible for proper nourishment of the digestive system. They include soybeans, chickpeas, lentils, and others. These are efficient in preventing constipation and regularizing bowel movements.

Precautionary Measures

If constipation persists, however, after a consumption of these natural foods, then visit a medical professional. Chronic constipation may be a symptom of an internal health problem that has not been professionally addressed yet. Some nuts or even fruits that are high in fiber may not necessarily work for everybody. A person with allergies to nuts or some gastrointestinal conditions may need to be careful with such natural foods for constipation. Most importantly, drink plenty of fluids. Without sufficient hydration, fiber may worsen constipation.

Bottom line

A diet for constipation doesn’t have to be complicated. Natural foods for constipation such as fruits, vegetables, grains, legumes, nuts, and probiotics would suffice. Add water intake and regular exercise for very effective results. Preferably one should consult a doctor if the condition worsens or doesn’t improve at all since something deeper might be the case. This should bring them closer to their goal of relying on natural remedies towards a more healthy and comfortable digestion.

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