Constipation is a prevalent thing that often results in a poor lifestyle and diet. Consuming particular food items can support your immunity and also improve your bowel movements.
Constipation, by the medical industry, is defined as the reduction in bowel movements or difficulty in the passage of stools. Constipated individuals might face the following challenges:
- Swollen belly
- Loss of appetite
- Hard or lumpy stools
- Discomfort and pain during bowel movements
Individuals with constipation might also observe red blood in their stool on the toilet paper after using it. In this article, we’ll study food items that help in relieving constipation. Let’s dig in to know further.
Foods That Can Relieve Constipation
Below are some of the natural food items that would help in relieving constipation. Some of them are:
- Water
Dehydration is the most crucial cause of constipation. Drinking enough water can resolve this problem. Make sure that you drink at least 3 to 4 litres of water every day.
- Pulses
Pulses such as peas, chickpeas, beans and lentils are super rich in fibre. It promotes excellent digestion and also reduces constipation. Daily intake of cooked pulses can instantly give relief from the very annoying constipation issue.
- Wheat Bran
It is a renowned home remedy for constipation. It is very rich in fibre which can speed up the flow of food items through the intestines. Studies have claimed that having white bran in breakfast for two consecutive weeks can improve l function and reduce constipation in individuals.
- Broccoli
It contains sulforaphane, which protects your gut and eases digestion. It stops the growth of intestinal microorganisms that can interfere with healthy digestion. Experts have found that individuals who ate broccoli showcased fewer symptoms of constipation and had quicker and better bowel movements. Hence, eating broccoli regularly is a must.
- Pears & Apples
Pears and apples contain a lot of compounds that improve your digestive system. These fruits have richer levels of water which could help in the prevention of constipation problems. To get more benefit from these fruits, eating them raw with the skin intact would be great.
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- Kiwis
One hundred grams of kiwi contains about 2 to 3 grams of fiber. It can speed up the intestinal flow and can bulk up stools. Kiwis have actinidin, which is a type of enzyme that promotes movement in the upper gastrointestinal tract.
- Raspberries
Raspberries are super-rich in water and fiber, and they can quickly help you get rid of constipation. Try to eat it raw every day for better results.
- Flaxseed Oil & Olive
They both have a mild laxative effect and can ease the flow of materials in the intestines and also help in relieving constipation. These oils also improve digestion and have several anti-inflammatories, antioxidant and antibacterial properties. They also help in soothing the constipation issue in people dealing with hemodialysis.
Final Thoughts
If these remedies don’t help you in the long run, we advise you to consult a good doctor immediately for instant relief. They can help you with many dietary changes and treatment alternatives.