5 foods to relieve constipation

Diets & Meal Plans

5 foods to relieve constipation

Diets & Meal Plans

Constipation commonly refers to infrequent or hard to pass bowel movements. When the food moves slowly through the digestive tract, the colon absorbs more water through the food, making the feces dry and hard. In such cases, it becomes difficult to expel them from the body. In such conditions, using laxatives should be a last resort. Constipation can be treated by consuming certain food items and following a balanced diet. There are many choices of food to relieve constipation like those that contain high fiber. Everyone responds differently to foods, but some are known to be effective regardless. Here’s a brief on the foods to relieve constipation:

  • Prunes
    Prunes or dried plums are one of the most widely used foods to relieve constipation. Readily available in the market, they are high in fiber, containing as much as 2 grams of fiber for every 28 grams of serving. They also contain phenolic compounds and sorbitol that can help relieve bowel movements. A study found that consuming 100 grams of prunes per day has been known to aid digestion significantly. Prunes can be enjoyed in the natural form, or in smoothies, baked foods, salads, and cereals.
  • Apples
    Apples contain pectin, which increases the beneficial bacteria in the gut, and they provide for about 17% of the daily recommended intake of fiber. They can be consumed in salads, juice, or baked dishes, but they are best when eaten raw and whole. The pectin found in apples can improve the symptoms of constipation and fasten the movement of stool. Apples are an easy and effective food to boost the fiber content in the diet and relieve constipation.
  • Flaxseeds
    A tablespoon of flaxseeds meets 11% of the daily requirements of fiber and helps in bowel movements as they have a laxative effect and contain fiber. The seed oils are known to have antioxidant, anti-inflammatory, and anti-bacterial properties that also aid digestion. Several studies point to their role in relieving constipation. Flaxseeds can be eaten in cereal, yogurt, muffins, and cakes.
  • Kiwifruit
    On average, one kiwi of about 76 grams gives about 2.3 grams fiber. These green sweet and sour fruits are not only delicious, but they also relieve constipation and hard bowel movements. They are also known as Chinese gooseberries and are packed with vitamin C and fiber, making them good for gut and overall health. Simply adding kiwi to the diet smoothes and softens the stool, easing and speeding up the intestinal movement.
  • Beans
    Beans are known as the best and cheapest source of fiber. All kinds of beans, peas, and lentils are good for intestinal health and help in moving the food through the intestine. Beans have more than 10 grams of fiber per serving cup of 182 grams. Legumes like chickpeas, soybeans, lentils, navy beans, and kidney beans are good sources of soluble and insoluble fibers. You can add them to dips, salads, or ground meat dishes as the wonder food to relieve constipation.