What is good for constipation, what causes constipation is one of the most curious questions of people. Constipation is a serious health problem that affects almost 14 percent of people. Usually caused by the slow movement of food through the digestive tract, it can also be caused by insufficient fluid intake, poor diet, medications, illness, diseases affecting the nervous system, or mental disorders. Fortunately, certain foods can help relieve constipation by softening the stool and increasing stool frequency.
WHAT IS GOOD FOR CONSILENCE?
Constipation is a common complaint, usually caused by diet and lifestyle. Eating certain foods can help improve the frequency of bowel movements. If you are wondering what is good for constipation, here are the options.
Dried plum
Prunes are used as a natural remedy for constipation. The insoluble fiber in prunes, known as cellulose, increases the amount of water in the stool, which adds bulk. Prunes also contain phenolic compounds that stimulate beneficial gut bacteria. This will create a laxative effect.
Apple
Apples are rich in fiber. One medium apple (about 182 grams) contains 4.4 grams of fiber, which is 17% of the recommended daily intake. In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids that draw water into the colon, softening stool and reducing intestinal transit time. A study in 80 people with constipation found that pectin could speed up the movement of stool through the intestines, improve symptoms of constipation, and increase the number of beneficial bacteria in the gut. Apples are an easy way to increase the fiber content in your diet and relieve constipation.
Pear
Pears are another fiber-rich fruit, with about 5.5 grams of fiber in a medium-sized fruit (about 178 grams). This is 22% of the recommended daily fiber intake. Besides their fiber benefits, pears are particularly high in fructose and sorbitol when compared to other fruits.
Kiwi
You can get about 2.3 grams of fiber (about 76 grams) per kiwi, which is 9 percent of the recommended daily intake. In one study, 38 people over the age of 60 were given one kiwifruit per 30 pounds of body weight per day. This resulted in increased frequency and ease of defecation. It also softened and increased stool volume. Yet another study found that eating two kiwis a day for four weeks resulted in more spontaneous bowel movements, a reduction in laxative use, and overall greater satisfaction with bowel habits.
Fig
Figs are a great way to increase your fiber intake and encourage healthy bowel habits. One medium raw fig (about 50 grams) contains 1.6 grams of fiber. What’s more, just half a cup (75 grams) of dried figs contains 7.3 grams of fiber, which is almost 30 percent of your daily requirements. A study in 40 people with constipation found that taking 300 grams of fig paste daily for 16 weeks helped speed up colonic transit, improve stool consistency, and reduce stomach upset.
Citrus
Citrus fruits such as oranges, grapefruit, and tangerines are good sources of fiber. For example, one orange (about 131 grams) contains 3.1 grams of fiber, which is 13 percent of the recommended daily fiber intake. Meanwhile, one grapefruit (about 236 grams) contains 2.6 grams of fiber, meeting 10% of your daily needs. Citrus fruits are also rich in the soluble fiber pectin, especially in the peel. Pectin can speed up colon transit time and reduce constipation.
Chia Seeds
Chia seeds are one of the foods that contain dense fiber. When chia comes in contact with water, it forms a gel. In the gut, this can help soften stools and make them easier to pass. Chia is versatile and can be added to many different foods, significantly increasing the fiber content without much effort.
flaxseed
Flaxseed has been used for centuries as a traditional remedy for constipation thanks to its natural laxative effects. Just 1 tablespoon (10 grams) of flaxseed contains 2.8 grams of fiber, meeting 11% of your daily needs. However, not everyone should use flaxseed. It should be avoided in pregnant and lactating women as it can often stimulate menstruation.
Spinach and other greens
Greens like spinach, Brussels sprouts, and broccoli are not only rich in fiber but are also great sources of vitamin C, vitamin K, and folate. These greens help add bulk and weight to stools, making them easier to pass through the gut. One cup of cooked spinach contains 4.3 grams of fiber, or 17% of your recommended daily intake. Even if consumed in moderation, Brussels sprouts also contain 10 percent of your daily fiber needs for just 36 calories. It can be boiled, steamed, grilled or roasted. Broccoli contains 3.6 grams of fiber in just one stalk (about 150 grams). This is equivalent to 16 percent of the recommended daily fiber intake. You can consume it as a soup or salad.
Artichoke and Endive
Artichokes and chicory belong to the sunflower family and are important sources of a type of soluble fiber known as inulin. Inulin is a prebiotic, meaning it promotes digestive health by promoting the growth of bacteria in the gut. A review of research on inulin and constipation found that inulin increases stool frequency, improves consistency, and reduces intestinal transit time. It also has a mild bulking effect by increasing the bacterial mass in the stool.
Sweet potato
Sweet potatoes contain a good amount of fiber to help relieve constipation. One medium sweet potato (about 114 grams) contains 3.8 grams of fiber, which is 15% of the recommended daily intake. Sweet potatoes contain mostly insoluble fiber in the form of cellulose and lignin. Insoluble fiber can aid bowel movements by adding bulk and weight to stool.
Beans, peas, lentils
Beans, peas, and lentils are among the cheapest, fibrous food groups you can add to your diet. Legumes contain a mixture of both insoluble and soluble fiber. This means they can relieve constipation by adding bulk and weight to the stool and soften it to make it easier to pass.
WHAT IS GOOD FOR CONSILENCE IN CHILDREN?
Constipation in children is a common problem. A constipated child has infrequent bowel movements or hard, dry stools. Feeding your child fiber-rich fruits, vegetables, and water will help them relieve constipation. You can give prune juice and keep it away from foods that can cause constipation, such as milk and cheese, for a while. Regular physical activity can speed up bowel movements and take a walk. If you suspect that toilet training is playing a role in your child’s constipation, take a break from toilet training to see if the constipation improves. However, constipation in children is usually not serious. However, chronic constipation can lead to complications or signal an underlying condition. If constipation lasts longer than two weeks, you should definitely take your child to the doctor.
WHAT IS GOOD FOR CONSILENCE? HERE ARE NATURAL SOLUTIONS
Constipation can have a serious negative impact on your quality of life and on your physical and mental health. There are many natural ways to relieve constipation. A few of them are as follows: The biggest factor in relieving constipation is undoubtedly to consume liquids. Increase your water consumption. Coffee can help relieve constipation by stimulating the muscles in the gut. Eat probiotic foods or take probiotic supplements. Eat prunes, avoid dairy products.
WHAT IS GOOD FOR CONSILENCE IN PREGNANCY?
Constipation is also quite common during pregnancy. Pregnant women should try to consume 25 to 30 grams of dietary fiber each day to avoid constipation. Options may include fresh fruits, vegetables, beans, peas, lentils, whole grains, prunes, and whole grain bread. You can increase your water intake. Try dividing your daily food intake into five or six small meals to help relieve constipation. This will allow the stomach to digest food without having to work overtime and smoothly transfer food to the intestine and colon. Regular physical activity can help reduce constipation. Exercise stimulates your gut. Pregnant women should try to exercise for 20 to 30 minutes three times a week. Walking, swimming and prenatal yoga can be preferred. You can consult your doctor about which exercises are safe for you and your baby.