Best Foods To Eat For Constipation

Best Foods To Eat For Constipation
Best Foods To Eat For Constipation

Are you feeling backed up? If so, you’re not alone. Constipation is a common problem that affects millions of people each year. While there are many different causes of constipation, one of the most common is diet. Fortunately, there are plenty of foods that can help to relieve constipation.

Best Foods To Eat For Constipation, include fibre-rich fruits and vegetables, whole grains, and probiotic-rich foods. In addition, drinking plenty of fluids and getting regular exercise can also help promote regularity. So if you’re struggling with constipation, try adding these healthy foods to your diet!.

 

The Best Foods To Eat For Constipation

 

10. Chia seeds

chia seeds
Elena Fedorina/Getty Images

Chia seed is a versatile and healthy addition to your diet. Not only does it contain 9 grams of fibre per ounce, but chia also slows down the digestion process, so you’ll have an easier time going number two! When mixed with water or juice as an ingredient in recipes like energy balls, smoothies etc.

This tiny seed forms a gel-like consistency that softens stools, significantly reducing pain caused by digestive issues such as irritable bowel syndrome. You can find many different dishes incorporating these seeds from breakfast items like porridge made purely out them up through desserts, including muesli bars topped off delicately on top – no need for added sugar here either because all ingredients will be provided naturally.

 

9. Sweet potato

Baked Sweet Potato
Baked Sweet Potato

Sweet potatoes contain a good amount of fibre to help alleviate constipation. One medium sweet potato (about 150 grams) contains 3.6 grams, 14% of the RDI! They also offer some soluble fibres in pectin and cellulose that can be found within their cell walls;

these are challenging barriers between nutrients, so they don’t break down quickly during digestion time like other types might do this means you get more benefits from your meal after eating them than if you had eaten something less fibre-filled or sugary sounding name.

 

8. Rhubarb

Rhubarb
Rhubarb

Rhubarb is a leafy plant with bowel-stimulating effects. It contains sennoside A, a popular herbal laxative, often known as Senna. The rhubarb plant’s leaves are poisonous, but the stalks can be chopped and cooked. Rhubarb is a tart vegetable frequently sweetened and used in pies, tarts, and crumbles.

For a fibre-rich breakfast, mix it with oats or muesli. Rhubarb is high in fibre and includes sennoside A, a chemical that aids in softening stools and promoting bowel movement.

 

7. Spinach and other greens

Spinach and other greens
Spinach and other Greens

Greens such as spinach, Brussels sprouts, and broccoli are high in fibre as well as folate, vitamin C, and vitamin K. Brussels sprouts are also extremely healthy, having 14 percent of your daily fibre requirements and only 41 calories in just five sprouts.

It can be eaten fresh in salads or as a snack and cooked and added to soups and stews. Spinach, Brussels sprouts, and broccoli are high in fibre, bulk up stools and promote regularity.

 

6. Citrus fruits

Citrus fruits
Citrus fruits

Oranges, grapefruits, and mandarins are rich sources of fibre and a pleasant snack. For example, one orange(about 154 grams) has 3.7 grams of fibre, 15% of the RDI. Meanwhile, one grapefruit (about 308 grams) has over 5 grams of fibre, which is enough to meet 20% of your daily requirements.

Citrus fruits like oranges, grapefruits, and mandarins are high in fibre and contain pectin and naringenin, two substances that can help constipation. Citrus fruits should be eaten fresh from receiving the most fibre, and vitamin C. Oranges and mandarins make great snacks, while grapefruit works nicely in salads or as a breakfast sliced in half.

 

5. Figs

Figs

Figs are an excellent source of fibre and can help you maintain good bowel habits. 1.5 grams of fibre are found in one medium raw fig (approximately 50 grams). Furthermore, half a cup (80 grams) of dried figs includes 7.9 grams of fibre, about 32% of the recommended daily intake.

Figs are a tasty snack on their own, but they also go well with sweet and savoury foods. They work well with cheese and gamey meats, pizza, baked dishes, and salads and can be eaten raw, cooked, or dried. Figs include ficin, an enzyme that may help with regularity and can help you get more fibre.

 

4. Kiwi

Kiwi
Kiwi

One kiwi (about 75 grams) includes about 2.3 grams of fibre, about 9% of the recommended daily intake. Raw kiwis are delicious. Scoop off the green flesh and seeds after peeling or cutting them in half. They’re a terrific addition to fruit salads and can be used to improve the fibre content of smoothies.

In addition,54 persons with irritable bowel syndrome were given two kiwis each day for four weeks in a 2010 trial.  Kiwis are high in fibre and contain actinidin, an enzyme that may help with digestion and constipation.

 

3. Pears

Pears
Pears

Pears are another high-fibre fruit, containing roughly 5.5 grams of fibre per medium-sized fruit (about 178 grams). This amounts to 22% of the RDI for the thread. Pears are notably high in fructose and sorbitol when compared to other fruits, in addition to the fibre benefits.

Pears can be incorporated into your diet in a variety of ways. They can be eaten raw or cooked, with cheese, or added to salads, savoury foods, and baked products. Pears include natural laxatives such as fructose and sorbitol and are high in fibre.

 

2. Apples

Apples
Apples

Apples are a good source of fibre. In reality, one medium apple with the skin on (about 200 grams) has 4.8 grams of fibre or 19 percent of the recommended daily intake.

Apples include soluble fibre, which is mainly in the form of a dietary fibre called pectin, even though most of that fibre is insoluble. Apples are a simple method to increase your fibre intake and relieve constipation.

You may eat them whole or slice them up and use them in salads or baked items. The fibre level of Granny Smith apples is very high. Pectin, a form of soluble fibre found in apples, softens stool and helps it travel through the digestive tract.

 

1. Prunes

Prunes
Prunes

Prunes are dried plums that are commonly used as a natural cure for constipation. They have significant fibre content, with roughly 3 grams every 1/4-cup (40-gram) portion. This is 12% of the American Heart Association’s (AHA) fibre Reference Daily Intake (RDI).

Prunes can be eaten plain or added to salads, cereals, oatmeal, baked goods, smoothies, and savoury stews. Prunes are abundant in fibre, sorbitol, and gut-friendly phenolic chemicals, which can all help relieve constipation. Finally, prunes contain phenolic chemicals that promote the growth of good bacteria in the stomach. It’s thought that this contributes to their laxative action.

 

 

Best Foods To Eat For Constipation

10. Chia seeds
9. Sweet potato
8. Rhubarb
7. Spinach and other greens
6. Citrus fruits
5. Figs
4. Kiwi
3. Pears
2. Apples
1. Prunes

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