2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Swelling of the abdomen and infrequently going to the toilet - These are the most common symptoms associated with constipation. The type and severity of symptoms can vary. In some people, constipation is rare, while for others it is a chronic condition.
The causes of constipation are different, but it usually occurs due to the slow movement of food through the digestive system. This can be due to dehydration, poor diet, medications, illness, nervous system diseases or mental disorders.
Fortunately, some foods can help relieve constipation by reducing the passage time of the intestine and increasing the frequency of bowel movements.
Here are the top 17 foods to relieve constipation
1. Plums
Prunes are widely used as a natural remedy for constipation.
2. Apples
Apples are rich in fiber. In fact, an average apple contains 4.4 grams of fiber, which is 17% of the recommended daily intake.
3. Pears
Pears are another fiber-rich fruit, with about 5.5 grams in medium-sized fruits (about 178 grams). This is 22% of the recommended daily fiber intake.
4. Kiwi
The fiber and enzyme known as actinidaine in kiwi is also thought to be responsible for the positive effects on bowel motility and helps against constipation.
5. Figs
Figs are a great way to increase fiber intake and stimulate healthy intestinal habits.
6. Citrus fruits
Citrus fruits such as oranges, grapefruits and tangerines are a refreshing breakfast and a good source of fiber.
7. Spinach and other green vegetables
Greens such as spinach, Brussels sprouts and broccoli are not only rich in fiber, but also great sources of vitamin C, vitamin K and folic acid.
8. Artichoke and chicory
Artichokes and chicory belong to the sunflower family and are important sources of a type of soluble fiber known as inulin. Inulin is a prebiotic, which means that it helps stimulate the growth of bacteria in the gut by stimulating digestion.
9. Artichoke
Research shows that artichokes have a prebiotic effect that promotes good intestinal health and regularity.
10. Rhubarb
Rhubarb is a leafy plant that is well known for its intestinal stimulating properties.
11. Sweet potatoes
Sweet potatoes contain enough fiber to help relieve constipation.
12. Beans, peas and lentils
Beans, peas and lentils are also known as one of the cheapest food groups you can include in your diet.
13. Chia seeds
Chia seeds are one of the richest in fiber foods.
14. Flaxseed
Flaxseed has been used for centuries as a traditional remedy for constipation due to its natural laxative effects.
15. Wholemeal rye bread
Rye bread is a traditional bread in many parts of Europe and is rich in nutrients.
16. Oats
Oat bran is the fiber-rich outer shell of oats.
17. Kefir
Kefir is a fermented milk drink originating from the Caucasus Mountains in Western Asia. The word kefir comes from a Turkish word that means pleasant taste.
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