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11 Best Foods To Relieve Constipation

Best Foods To Relieve Constipation

Constipation is a common problem that affects people of all ages and genders. It can be caused by many factors such as diet, pregnancy, aging, illness, and medications. The best foods to relieve constipation are fruits and vegetables, as they are high in fiber. Onions are another excellent food to relieve constipation because they help the digestive system release water and waste from the body. Foods like apples, oranges, celery, raisins, prunes, carrots, and cucumbers can also help with constipation relief.

In most cases, consuming high-fiber foods is sufficient to re-establish bowel movement. Because only a fraction of these nutrients is digested by the body, the balance is passed in the stool, ensuring a healthy colon. Fiber is abundant in fruits and vegetables, however, some foods will aid digestion more than others. The recommended daily intake for men is 38 grams and for women is 25 grams, according to the American Institute of Medicine. The majority of Americans fall well short of this, consuming barely 15 grams of fiber each day.

Plums and Prunes

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Plums are thought to help in constipation due to their high water content. They contain more than 95% water, and they are also rich in fiber which helps in the process of digestion. Prunes are thought to help in constipation due to their high fiber content and the presence of insoluble fibers that act as a sponge for water, thus making them softer and more accessible for the body to digest.

Coffee

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Coffee is a popular drink with significant health benefits for people who drink it regularly. Coffee can help reduce constipation by stimulating bowel movements and increasing fluid intake. Coffee has been demonstrated to have a laxative effect in several investigations. This is not due to caffeine, contrary to popular assumptions. On the one hand, coffee raises the production of gastric acid, which speeds up the emptying of the stomach into the intestines. It stimulates the synthesis of gastrin, a hormone that governs the contraction movements of the distal colon (the section nearest to the rectum).

Water

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Staying hydrated is a crucial step to help prevent constipation. Water helps to flush out toxins from the body and maintain hydration levels. During constipation, a health practitioner may recommend consuming magnesium-rich mineral water, as this trace element has a laxative effect. Fresh fruit juices can also aid in transfer. In constipation, apple, grape, or citrus fruit juice is especially advised. Sugar should ideally not be added to your drink.

Olive oil

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Olive oil for constipation is a treatment that has been used for centuries. The oil helps to lubricate the intestines and stimulates their movement. It also helps to absorb water in the intestines and prevent dehydration. It is believed that the healthy fats and antioxidants in olive oil can help with intestinal health.

Vegetables

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A diet rich in vegetables, fruits, and whole grains is an effective way to treat constipation. Some natural remedies can help relieve the symptoms of constipation. Fiber intake helps regular bowel movements and reduces the risk of developing constipation.

Apples

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Apples are a great fruit to eat when you need to relieve constipation. They are rich in fiber and trace elements, vitamins, and minerals.

Kefir

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Kefir is a fermented milk drink that has many benefits. It can be used to treat constipation, diarrhea, and irritable bowel syndrome. Kefir is rich in probiotics, which are good bacteria that help improve the health of your digestive system. It also contains prebiotics that feeds good bacteria and makes them grow. It’s made by adding water to kefir grains (a type of yogurt) and letting them ferment for 24 hours or more at room temperature until the mixture becomes thick, like yogurt or custard.

Figs

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Because of their insoluble fiber, figs are an excellent strategy to stimulate more regular bowel motions. According to dieticians, these fibers, which may be found in the skin and seeds, have the benefit of filling up with water in the digestive tract, which helps to avoid dry or hard stools and stimulates transit in constipated persons. They’re much more intriguing in their dried state, as they have roughly 13 g of fiber per 100 g, compared to 2.3 g. for the same quantity of fresh figs. The natural therapy increases colonic transit speed and stool consistency and decreases abdominal discomfort, according to a study of 40 constipated patients who were given fig paste. Figs can be eaten in various ways, whether alone or in handmade dishes.

Kiwi

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Kiwi is a fruit that has been used for centuries to treat constipation. In recent years, it has been discovered that the fruit contains high amounts of dietary fiber and actinides. Kiwi is a fruit that has been used for centuries to treat constipation. In recent years, it has been discovered that the fruit contains high amounts of dietary fiber and actinides. The plant also contains antioxidants, which may have health benefits such as improving cardiovascular health and reducing cancer risk. Kiwis are an excellent source of fiber, with one large kiwi containing over 10% of your daily recommended intake (DRI). The plant also contains antioxidants, which may have health benefits such as improving cardiovascular health and reducing cancer risk.

Lentils

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Lentils, like beans, are fiber-rich legumes that can help with digestive issues, including constipation. In 100 grams of cooked lentils (equal to one cup), there are roughly 5 grams of fiber. Furthermore, eating them encourages the formation of butyric acid, a short-chain fatty acid present in the colon. This fatty acid, according to scientists, is beneficial in lowering the pain associated with defecation. However, according to Angélique Hulbert, a dietitian & nutritionist, they also contain much insoluble fiber, which can irritate the intestines excessively.

Yogurt

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Probiotics can be found in yogurt and other fermented milk products. The intestinal microbiota is balanced by these healthy bacteria, which improves the digestive system and, as a result, transit.

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