Constipation is no stranger to any of us. At some point or the other, each of us has experienced this unpleasant digestive disorder. It is one of the most recurring gastrointestinal problems, and it can hinder healthy bowel movement. To steer clear of constipation, you need to load up on some fiber-rich foods and stomach-friendly foods.
Constipation can occur due to dehydration or a poor diet, causing the slow movement of food through the digestive tract. It can even occur due to an ailment or disease. But don’t worry, a few super-foods can boost the process of digestion and get the motion going! Here are 10 such foods that can relieve constipation and keep your bowel movements regular.
5. Leafy Greens
Green vegetables are always recommended for a healthy bowel movement. For example, spinach, sprouts, and broccoli are not only excellent sources of vitamins but also fiber-rich. They add bulk to stools and let them pass quickly through the gut. While they might not be the obvious go-to choice, these green veggies are super healthy and low in calories and high in fiber (about 20% of every day recommended fiber intake). Whether cooked or eaten raw, they will give you a fiber boost and relieve any signs of constipation.
Just about half a cup of berries – whether it’s blackberries, strawberries, or raspberries – can work as a laxative when it comes to speeding up digestion. These delicious fruits are rich in antioxidants and fiber – both of which are needed to get the intestines working smoothly to eliminate waste. The fiber increases the softness of the stool and frequency and decreases the transit time in the gut.
3. Citrus Fruits
Citrus fruits are not just refreshing snacks, but they also serve as rich sources of fiber. Oranges, mandarins, and lemons are high in pectin. And as we discussed above, pectin can accelerate digestion and eliminate constipation. Citrus fruits also contain compounds that work as natural laxatives. So, keep a few citrus fruits handy in case of emergency. A few bites of an orange or grapefruit can give you all the fiber needed to keep your bowels regular.
Oats are rich in soluble fiber, which helps in softening the stool and makes it easy for the intestines to get everything moving. They also contain insoluble fiber that can increase the bulk of your stool. So, if you ever face pooping issues, you know what you need to do. Having an oatmeal breakfast is every day is the best way to improve bowel function.
Let’s start with apples! It’s true that an apple a day is good for your health as it can increase the frequency of stools and prevent constipation. Apples contain a dietary fiber called pectin. When pectin enters the gut, it is rapidly fermented by bacteria that can send water into the colon. This, in turn, softens the stool, boosting the digestion process. Eating apples regularly can accelerate the stool movement through the intestines, thus improving symptoms of constipation.