One of the most common problems people face is constipation.
Symptoms include passing stools less than three times per week, hard stools, unable to pass stools, etc. The intensity of these symptoms differs from person to person. Some people experience it frequently, while others experience it only once in a while. This may happen due to dehydration, a poor diet, medication, mental disorders, or illness.
Here are 17 foods that offer respite from constipation.
1. Dried plums
Dried plums, also known as prunes, are commonly used for constipation. They are rich in fibre and produce short-chain fatty acids, increasing stool weight. They also contain phenolic compounds that stimulate beneficial gut bacteria.
2. Apples
Apples are rich in fiber, most of which are insoluble. Apples also contain soluble fiber, which is mainly in a dietary fiber called pectin.
Bacteria rapidly ferment pectin in the gut to form short-chain fatty acids, pulling water into the colon, softening the stool, and decreasing gut transit time.
Apples are the simplest way to boost the fiber content of your diet and get rid of constipation.
3. Pear
Apart from being rich in fiber, pears are rich in fructose and sorbitol. Fructose is a type of sugar that some people do not absorb well, which means that some of it ends up in the colon, where it pulls in water by osmosis, thus stimulating a bowel movement.
4. Kiwi
Kiwi is rich in fiber and increases bowel movements. Consuming two kiwis daily for two weeks increases bowel movements. An enzyme known as actinidin is also present in kiwi is also said to be responsible for kiwis’ positive effects on gut and bowel movements.
5. Figs
Figs boost your fiber intake promote healthy bowel movements. They contain an enzyme called ficin, similar to the enzyme actinidin, which is found in kiwis. This contributes to its positive effects on bowel function, alongside its high fiber content.
6. Citrus fruits
Citrus fruits are a good source of fiber also rich in the soluble fiber pectin. They also contain a flavanol called naringenin, which contributes to their positive effects on constipation.
7. Green vegetables
Greens vegetables like spinach, brussels sprouts, and broccoli are not only rich in fiber but also good sources of folate and vitamins C and K. These help in adding bulk and weight to stools, making them easier to pass through the gut.
8. Jerusalem artichoke and chicory
They belong to the sunflower family and are essential sources of soluble fiber known as inulin. Being prebiotic helps stimulate the growth of bacteria in the gut, ultimately promoting digestive health. Inulin increases stool frequency, improves consistency, and decreases gut transit time.
9. Artichoke
Artichokes have a prebiotic effect promoting good gut health and regularity. Prebiotics are indigestible carbohydrates like inulin that feed the beneficial bacteria in your gut, thus increasing their numbers and ultimately protecting against the growth of harmful bacteria.
Prebiotics increase stool frequency and improve stool consistency in people with constipation.
10. Rhubarb
Rhubarb is popularly for its bowel stimulating properties. It is rich in fiber and improves stool consistency and bowel movements. It contains a protein that regulates the activity of water in the intestines.
11. Sweet potato
They have a good amount of fiber and help in alleviating constipation. They contain insoluble fiber in the form of cellulose and lignin. Insoluble fiber aids bowel movements by adding bulk and weight to stools.
12. Pulses
Pulses are one of the cheapest sources of fiber that you can include in your diet. They contain a mix of both soluble and insoluble fiber and thus can alleviate constipation by adding bulk and weight to stools and softening them to facilitate their passage.
13. Chia Seeds
Chia Seeds are dense in fiber which comprises 85% insoluble fiber and 15% soluble fiber. When chia comes in contact with water, it forms a gel that can help soften the stools in the gut and make them easier to pass. They can absorb up to 12 times their own weight in water, which can help in adding bulk and weight to stools.
