May 18, 2022

Health

Its all about the Health

14 Foods That Help If You’re Constipated

3 min read

Constipation is a common problem that’s often due to diet and lifestyle. Things like aging, a low fiber diet, and physical inactivity are some contributors to constipation. Thankfully, there are tons of constipation remedies including laxatives, stool softeners, and fiber supplements.

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In a nutshell:

14 Foods That Help If You`re Constipated Things like aging, a low fiber diet, and physical inactivity are some contributors to constipation. Thankfully, there are tons of constipation remedies including laxatives, stool softeners, and fiber supplements. Although everyone`s bowels respond to foods differently, apples, kiwis, and many others are healthful and effective foods to help you poop. Kiwi is rich in fiber, making it an outstanding food for promoting regularity.

In fact, a medium-sized kiwi has 2 grams of fiber. As such, it can help stimulate movement in the digestive tract, which in turn, assists in inducing bowel movements. In particular, it contains actinidine, an enzyme that promotes upper gastrointestinal tract moves, as well as several phytochemicals, which play a role in improving digestion. Lastly, kiwis speed up intestinal transit time, lessen laxative use, and improve constipation symptoms.

Just four prunes already boast 2 grams of fiber and around 7% of your daily requirements for potassium and vitamin A. In addition, these dried plums contain sorbitol, a type of sugar alcohol that is poorly digested by the body. This compound alleviates constipation by drawing water into the intestines, eventually spurring a bowel movement. Studies also show that prunes can help soften stool, improve consistency, and increase stool frequency.

Great news for broccoli lovers because this green superfood contains sulforaphane, which helps protect the gut and promote healthy digestion. The same compound also helps prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion. Just 1/2 cup of cooked broccoli already gives you 2. 8 grams of fiber for constipation relief.

For starters, they have a prebiotic effect, which can be beneficial for gut health and maintaining regularity. As a result, it boosts the number of good bacteria in the gut, thus, optimizing your digestive health. But the fruit itself has healthful benefits, and one of these is its ability to alleviate constipation. With its fiber content and natural laxative properties, it`s no wonder this tart fruit encourages regularity.

Each stalk of rhubarb has 1 gram of fiber. Fiber passes through the intestines undigested, assisting in the formation of stool and promoting regular bowel movements. Plus, apples have pectin, a specific type of soluble fiber that`s known for its laxative effect. In a study, people who took pectin supplements had reduced constipation symptoms and improved digestive health.

First off, they`re high in fiber, with a medium pear containing 6 grams of fiber. Second, they`re high in sorbitol, a sugar alcohol that aids in stimulating bowel movement. And like sorbitol, unabsorbed fructose functions as a natural laxative by bringing water into the intestines. From black beans to pinto, just about any type of bean can help ease constipation.

Beans provide both soluble and insoluble fiber, which are both beneficial for constipation. Soluble fiber absorbs water and forms a gel-like consistency, softening stool so it`s easier to pass. Meanwhile, insoluble fiber moves through the digestive tract intact, adding bulk to stool. They promote healthy bacteria in the gut that are responsible for digestion and eliminating food.

For an extra boost of fiber, try adding flaxseeds as well.

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