Bloating and rarely going to the toilet - these are the most common symptoms associated with constipation. The type and severity of symptoms can vary. For some people, constipation occurs infrequently, while for others it is a chronic condition.
The causes of constipation vary, but it usually happens because food moves slowly through the digestive system. This can be due to dehydration, poor diet, medications, diseases, nervous system disorders or mental disorders.
Fortunately, certain foods can help relieve constipation by reducing bowel movement time and increasing bowel frequency.
Here are the 17 best foods to relieve constipation
1. Prunes
Prunes are widely used as a natural remedy for constipation.
2. Apples
Apples are high in fiber. In fact, one medium-sized 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 a medium-sized fruit (about 178 grams). This is 22% of the recommended daily fiber intake.
4. Kiwis
The fiber and an enzyme known as actinidain in kiwi is also thought to be responsible for the positive effect on bowel movement and helps fight against constipation.
5. Figs
Figs are a great way to increase your fiber intake and encourage healthy bowel habits.
6. Citrus fruits
Citrus fruits such as oranges, grapefruits and tangerines are a refreshing snack and a good source of fiber.
7. Spinach and other green vegetables
Greens such as spinach, Brussels sprouts, and broccoli are not only high in fiber, but also great sources of vitamin C, vitamin K, and folate.
8. Artichoke and chicory
Artichoke 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 it helps stimulate the growth of bacteria in the gut, boosting digestion.
9. Artichoke
Scientific studies show that artichokes have a prebiotic effect, favoring good health and bowel regularity.
10. Rhubarb
Rhubarb is a leafy plant that is well known for its gut 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 to include in your diet.
13. Chia seeds
Chia seeds are one of the richest foods in fiber.
14. Flaxseeds
Flaxseeds have been used for centuries as a traditional remedy for constipation thanks to their natural laxative effects.
15. Whole grain 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 an oat grain.
17. Kefir
Kefir is a fermented milk drink originating from the Caucasus Mountains in Western Asia. The word kefir is derived from a Turkish word meaning pleasant taste.
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