Constipation is a big problem for many. so today we'll tell you about some foods that can help treat it, Constipation usually happens because food takes longer to pass through the colon, and food moves slower in the intestines. This is often because of a low-fiber diet, or it happens as part of aging. Doctors usually treat it with some laxative medicines, and these following foods can help you treat constipation and ease its symptoms.
First food: Apple
Apples are full of fiber, as a medium apple Contains 3.6 grams of fiber, and these fibers pass through the intestines and are not digested. so they help form stool and strengthen the movement of food in the intestines. Also, apples have a type of soluble fiber called pectin, which has many health benefits for digestion including reducing constipation symptoms and increasing good bacteria in the gut.
Second food: prune
Prunes are used as a natural laxative, because each fruit contains 2 grams of fiber, which is 7% of your daily fiber need, and contains a type of sugar alcohol that helps relieve pain caused by constipation. You can add it to salads or eat it as a quick snack.
Third food: kiwi
Kiwi in particular contains a lot of fiber, A medium kiwi has 2 grams of fiber, There have been several tests done on constipated patients who ate kiwi daily. Their condition improved after two weeks as the kiwi helped reduce constipation symptoms.
Fourth food: Flax seeds
Flax seeds have many health benefits, including easing constipation, Each tablespoon has 3 grams of fiber, Also, they contain two types of fiber: soluble and insoluble. Many studies show flax seeds help with both constipation and diarrhea. You can up their fiber by adding them to oatmeal or salad dressings.
Fifth food: Pear
Contains Pear has 6 grams of fiber per fruitSo it can cover your daily fiber needs, and it has a lot of fructose. Unabsorbed fructose works as a natural laxative in the intestines. You can add pear to smoothies or eat it as a snack with peanut butter.
Sixth food: Beans
All kinds of beans are important legumes that help relieve constipation, and they also have a large amount of fiber, including both soluble and insoluble fiber. When they reach the stomach, they turn into a gel-like substance. This helps soften stool and reduces bloating and gas caused by poor digestion.
Seventh food: Artichoke
Artichokes have many health benefits. They help feed the good bacteria in the stomach. to help make digestion easier, and it lowers the chance of problems like irritable bowel syndrome such as inflammation and other issues that cause indigestion. You can eat artichoke in the famous artichoke dish or make some sweets with it.
Eighth food: Kefir
Kefir is a fermented milk drink that contains probiotics, which work on releasing good bacteria in the stomach that help digestion, and help reduce the time food passes through the digestive tract. You can replace it with juices or milk, and you see results if you drink it regularly.
Ninth food: Fig
Fig is one of the best choices that helps your intestines, and it contains a high amount of fiber Dried figs have 7 grams of fiber in one fruit, providing a quarter of the daily fiber needs and can be added to fruit salad.
Tenth food: potatoes
Besides giving lots of nutrients and minerals, they also make sure you get a good amount of fiber, and they ensure one potato gives you 4 grams of fiber which helps bowel movements. Studies show it helps constipation from chemo cancer treatment, and you can mash potatoes, boil them, or use them instead of avocado on toast.
Eleventh food: lentils
Lentils are a great addition to your diet because they have a lot of fiber, and half a cup of cooked lentils has 8 grams of fiber, and they might also boost the release of some fatty acids in the colon that help move food through. You can add veggies to lentil soup to up the fiber, minerals, and nutrition.
Twelfth food: Chia seeds
It has been proven that Every 28 grams has 11 grams of fiber, chia seeds are 40% fiber and one of the best sources of soluble fiber. They form a gel in the stomach that helps poop come out easily. Chia seeds can absorb over 15 times their weight in water, and you can add them to smoothies or yogurt.
Thirteenth food: Avocado
Avocado is not just a source of healthy fats. but one cup of avocado contains 10 grams of fiber, and it has both soluble and insoluble types. For a healthier diet, you can replace carbs with healthy fats. This helps ease bowel movements and also supports delaying some aging symptoms. So always try to add it to smoothies or breakfast.
The fourteenth food: oat bran
Even though it’s not as famous as instant oats. it has many more health benefits than instant oats, Also, it contains a lot more fiber compared to regular oats, And its effect isn’t limited to just treating constipation. It also helps maintain weight. Many specialists recommend it as a natural laxative for people with constipation. Many use it in baking bread and some sweets to improve the quality of their healthy diet.
So people with constipation shouldn’t rely on medicine only, but They should include some nutrients that help move food through the intestines, Along with drinking plenty of water, exercising, and boosting physical activities that help with this too, and always try to enjoy your life and handle your health issues in safe and proper ways.
