December 01, 2022

15 Foods to relieve Constipation

Constipation is a condition in which there is difficulty in emptying the bowels, usually associated with hardened faces. Constipation may cause diseases like diabetes, Parkinson's disease, hypothyroidism, celiac disease, non-celiac gluten sensitivity, colon cancer, diverticulitis and inflammatory bowel disease. There are certain foods which when eaten helps in the bowel movements and hence gives us relief against constipation. A list of foods that relieve constipation is provided below.

Foods to relieve Constipation
Foods to relieve Constipation

15 Foods to eat to get rid of Constipation

1. Kiwi Fruit

One medium size Kiwi has about 2.5 grams of fiber and lots of vitamins and nutrients that are important for good health. It contains edible seeds. You can consume kiwi with its peel, although many people prefer to eat just the flesh. Health experts are of the opinion that consumption of 2 kiwis a day enhances the rate of bowel movement by a significant extent.

2. Broccoli

Broccoli is a good source of fiber. It is low in calories and is a great source of nutrients. When constipated eat raw broccoli as compared to cooked one; as in latter the fiber content is reduced.

3. Spinach

Spinach is a green leafy vegetable. It's full of fiber and has magnesium. Magnesium is a mineral that can aid in the movement of stool in the body.

4. Pears

Pears are jam packed with antioxidants and vitamins. They are one of the most fibrous fruit. One medium size pear with its skin will give you five and a half grams of fiber. Adding pear to your diet will ease your discomfort in the bathroom.

5. Oranges

One large orange will give you 4 grams of fiber for just 86 calories. Along with fiber orange contains flavonol called naringenin. Chinese researchers in an animal study found that naringenin could work like a laxative to help treat constipation.

6. Aloe Vera Juice

We all know how aloe vera is used in many beauty products. It helps us to get rid of constipation too. It can help as a laxative for some people and help in the movement of bowel.

7. Beans

Beans are fiber-rich food. Suddenly increasing its dosage in your diet may provoke gas and bloating. Start having it in your diet in a small amount before gradually increasing it. Beans contain resistant starch, a fiber-like starch that helps improve transit time in the colon.
It acts as a mild laxative and helps balance the bacteria in your GI tract.

8. Rice

In a Japanese study, people who ate the highest intake of rice had 41% lower odds from suffering from constipation. The study did not give any reason for it. Perhaps it could be due to the fibers present in the rice.

9. Flaxseed

Flaxseed is a great source of fiber, omega-3 fatty acids and antioxidants. Most of the fiber is found in the husk of the flax seed. Ground flax seed is generally recommended for easier absorption of the fiber.

10. Prunes

Prunes are high in insoluble fiber as well as the natural laxative sorbitol, which helps in the smooth functioning of bowel movement. Prunes juice is helpful at relieving constipation in babies.

11. Green Peas

Green Peas is a excellent source of fiber. Peas are also high in insoluble fiber, which accounts for about 70% of their total fiber. One cup contains 8.6 grams of fiber.

12. Coffee & other Hot Liquids

Coffee relieves constipation because hot liquid help move the bowels. Coffee also triggers intestinal muscles to contract. Having coffee to get rid of constipation is advised only if you have plenty of water in your body that is drinking plenty of water before having it. The reason for this is that coffee is diuretic. 

13. European-Style Salad

In Europe, people have salad at the end of their meal. The crunchy fiber present in the salad helps to push the food already consumed through the digestive track. Eating fiber rich fruit or raw vegetable one hour before or after a meal can be helpful.

14. Popcorn

It's not the popcorn that you get on the roads, high in calories. Go for the healthier ones; ones that are not loaded with butter and salt. Air-popped popcorn has about 1 gram of fiber per cup and with just 31 calories.

15. Yogurt

It is advised not to have dairy products when you are suffering from constipation; yogurt is exception to this rule. The lactobacillus bacteria in yogurt can help keep you regular.

Dried fruit such as figs, raisins, apricots are excellent source of fiber. Other foods to get relieve from constipation are berries, apples, plums, sweet potatoes, whole grain bread, nuts like almonds, pecans and walnuts, oatmeal and water.

Hope the above article "food to eat to get rid of constipation" is helpful to you. Do not shy to share it with your friends.

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