Twelve foods that can ease constipation

 

Everyone's bowels respond to foods differently, but the following healthful, natural foods can help to relieve constipation:

1. Water

Dehydration is a common cause of constipation, and drinking plenty of water can often help to ease or resolve the symptoms.

When a person becomes dehydrated, their intestines cannot add enough water to stools. This results in hard, dry, and lumpy stools and can lead to constipation.

2. Yogurt and kefir

Many dairy products, including yogurt and kefir, contain microorganisms known as probiotics.

Probiotics are often called "good" bacteria, and they may help to improve gut health and soften stools.

 The researchers found that eating 180 milliliters of this yogurt each morning for 2 weeks shortened the time it took waste to move through the bowels in people with chronic constipation.

3. Pulses

Most beans, lentils, chickpeas, and peas are very high in fiber, which is a nutrient that promotes good digestion and reduces constipation.

A 100 g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as potassium, folate, zinc, and vitamin B6.

4. Clear soups

Clear soups are nutritious and easy to digest. They also add moisture to hard, dense stools, which can soften them, making them easier to pass.

Warm liquids and foods are also generally easier to digest.

5. Prunes

Prunes and prune juice are a time-tested home remedy for constipation in many parts of the world.

Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements. Prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

Eating prunes may increase the frequency of bowel movements and improve stool consistency in people with constipation.

In most of the studies included in the review, the participants ate 100 g of prunes daily, or about 10 prunes.

6. Wheat bran

Wheat bran is another popular home remedy for constipation. It is rich in insoluble fiber, which can speed up the flow of materials through the intestines.

 Eating a breakfast cereal containing wheat bran every day for 2 weeks improved bowel function and reduced constipation in healthy women who did not usually eat much fiber.

7. Broccoli

Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion.

Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.

 Healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.

8. Apples and pears

Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose.

These fruits also contain high levels of water, which can help to ease digestion and prevent constipation.

To get the most benefit from apples and pears, eat them raw and whole, with the skin intact.

9. Grapes

Grapes have a high skin-to-flesh ratio, which means that they are rich in fiber, and they also contain a lot of water.

To ease constipation, try eating a few handfuls of raw, washed grapes.

10. Blackberries and raspberries

Blackberries and raspberries are rich in fiber and water, which can both ease constipation.

Try eating a handful or two of raw, washed blackberries or raspberries a day.

11. Whole wheat breads, cereals, and pastas

Whole wheat products are an excellent source of insoluble fiber, which adds weight to stools and speeds up the flow of materials through the intestines.

To get the most nutrients from whole wheat products, eat them raw or lightly cooked.

Whole wheat breads and cereals that also contain nuts and seeds pack even more fiber into each serving.

12. Olive and flaxseed oils

Olive and flaxseed oils have a mild laxative effect, which can ease the flow of materials through the intestines and relieve constipation.

These oils also contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties.

A 2015 study found that olive and flaxseed oils help to relieve constipation in people undergoing hemodialysis.

source: www.medicalnewstoday.com