Relaxation is a common complaint, often caused by diet and lifestyle. Eating certain foods can help improve bowel movements.
Constipation is defined by the medical community as a decrease in bowel movements or the the severity of bowel movements.
People with constipation can have:
● hard, dry, or lumpy stools
● Stools that look like small stones or balls
● Pain and discomfort when defecating
● The feeling of not being able to empty the bowel completely
● Loss of appetite due to a constant feeling of fullness
● belly slightly swollen
A person may also notice small streaks of bright red blood in the stool or on the toilet paper after wiping it. Every bowel movement is different, but casual people usually have fewer than three bowel
movements a week.
Relaxation is very common. In the United States, about 16 in 100 adults will have symptoms of constipation. The risk of constipation increases with age. On. In the United States, 33 adults over the age of 60 have symptoms of constipation.
In this article, we take a look at 14 foods that can stimulate the bowel. We also study the
causes and treatments for constipation.
The 14 Best Foods to Help With Constipation So You Can Finally Poop Again
Every guy reacts differently to food, but the following healthy natural foods can help relieve constipation:
Water
Dehydration is a common cause of constipation, and drinking plenty of water can often help alleviate or correct symptoms. When a person is dehydrated, their bowels cannot supply enough water for the bowels to move. This leads to hard, dry, lumpy stools and can lead to constipation.
Yogurt and kefir
Many dairy products, including yogurt and kefir, contain microorganisms called probiotics. Probiotics, often referred to as “good” bacteria, can help improve bowel health and soften stools. In a 2014 study, researchers looked at the use of probiotic yogurt with unpasteurized polydextrose, Lactobacillus acidophilus, and Bifidobacterium lactis to treat constipation.
Researchers found that consuming 180 milliliters of this yogurt every morning for two weeks shortened the time it takes for people with chronic constipation to pass through the intestines.
Legumes
Most beans, lentils, chickpeas, and peas are high in fiber, a food that promotes good
digestion and reduces constipation.
A 2017 study found that 100 grams (g) of cooked legumes contained approximately 26% of the United States’ recommended daily fiber content.
A 100g serving of legumes also contains significant amounts of other foods that help with constipation, such as potassium, folic acid, zinc, and vitamin B6.
Ready soups
The clear soup is nutritious and easy to digest. They also add moisture to hard, dense stool, making it softer and easier for it to pass through. Liquids and warm meals are also generally easier to digest.
Plums
Plums and prunes are a tried and tested home remedy for constipation in many parts of the world. Plums are high in fiber, nutrients known to make bowel movements easier and faster. Plums also contain sorbitol and phenolic compounds that can aid digestion. The 2014 review concluded that eating prunes can increase bowel movements and improve stool consistency in people with constipation.
In most of the studies included in the review, participants ate 100 grams of plums per day, or about 10 plums.Wheat bran
Another popular home remedy for constipation is the wheat sprig. It is rich in insoluble fiber, which can speed up the flow of material through the intestines.
A 2013 study found that eating breakfasts of wheat bran daily for 2 weeks improved bowel function and reduced constipation in healthy women who typically didn’t get a lot of fiber.
Broccoli
Broccoli contains sulforaphane, a substance that can protect the intestines and aid digestion. Sulforaphane can also help prevent the growth of certain intestinal microorganisms that can affect healthy digestion.
In the 2017 study, healthy people ate 20 grams of raw broccoli or 20 grams of alfalfa sprouts daily for 4 weeks. Researchers found that people who ate broccoli sprouts had fewer symptoms of constipation and had faster bowel movements.
Apples and pears
Apples and pears contain a number of digestive aids, including fiber, sorbitol, and fructose. These fruits are also high in water, which can aid digestion and prevent constipation. To get the most out of apples and pears, eat them raw and healthy with healthy skin.
Grapes
Grapes have a high skin-to-skin ratio, which means they are high in fiber and high in water. To relieve constipation, try eating a few handfuls of raw, washed grapes.
Kiwi
On average, 100 g of kiwi fruit contain around 2-3 g of fiber, which can make stool thicker and speed up bowel movements.
Kiwifruit also contain actinidin, an enzyme that promotes movement in the upper
gastrointestinal tract, and a number of phytochemicals that can improve digestion.
Blackberries and raspberries
Blackberries and raspberries are high in fiber and water, both of which can help with
constipation. Try to eat a handful of raw, washed blackberries or raspberries every day.
Whole grain bread, cereal, and pasta
Whole grains are a great source of insoluble fiber, which makes stool harder and helps the flow of material through the intestines faster.
To get the most nutrients from whole grains, eat them raw or lightly cooked.
Whole grain breads and cereals that also contain nuts and seeds have even more fiber in each serving.
Olive and linseed oil
Olive oil and flaxseed oil have mild laxative effects that can aid the flow of substances
through the intestines and relieve constipation. These oils also contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties. A 2015 study found that olive and flaxseed oils help people on hemodialysis to relieve
constipation.
Sauerkraut
Sauerkraut contains probiotic bacteria that improve digestion and reduce constipation.
These bacteria can also increase immune function and lactose digestion. A 2016 study found that 2 tablespoons of homemade sauerkraut contained roughly the same
amount of bacteria as probiotic supplements.
