5 Best Foods to Relieve Constipation

5 Best Foods to Relieve Constipation

Constipation is a common health problem with a prevalence rate of about 16.8% in India. This can be chronic, especially in the elderly. In most cases, some simple changes in your diet and adequate water intake can help prevent constipation. In addition, certain foods are known to add stool mass, increase bowel frequency, soften stool, and shorten intestinal transit time (the time it takes food to cross the digestive tract).


Foods to Relieve Constipation


1. Kiwi


Studies have shown that green kiwifruit increases stool frequency, softens farces, and relieves defecation. This could be attributed to the presence of fiber (2 to 3 grams of fiber per 120 grams of fruit), which play a key role in stool loading and relieving constipation. It also contains an enzyme that stimulates the mobility of the upper gastrointestinal tract. A study of constipation in the Chinese population in 2007 [1] showed that eating two kiwis a day for about four weeks caused spontaneous bowel movements and reduced the use of laxatives.


They can peel fruits, slice them thinly and eat raw or add to salads or smoothies to combat constipation.


2. Bananas


A medium-sized banana (about 100 g) contains about 3 g fiber. The role of dietary fiber in the prevention and alleviation of constipation has been tested and proven. Not only does it absorb water to soften the stool, it also improves bowel movement through the intestinal tract.

Eat a banana daily to make regular bowel movements and prevent chronic constipation. Bananas are generally eaten better and not in smoothies or milkshakes.


3. Prunes


It is known that dried plums are effective against constipation. Dried plums contain about 6.1 g of fiber per 100 g of fruit, which is very high compared to other commonly available fruits. In addition, it is rich in fructose and contains a large amount of solicitor (14.7 g per 100 g), a sugar compound that contains sufficient laxative. The presence of large amounts of phenol compounds helps alleviate constipation due to its laxative effect.


Eat plums in general. Avoid drinking plum juice to treat constipation as it contains less solicitor and fiber.


4. Apple


Eating an apple a day can help prevent constipation and improve symptoms in people who already have this condition. A medium-sized apple contains about 4.4 g of fiber, mainly pectin. Studies [3] have shown that intestinal bacteria degrade pectin to short-chain fatty acids. These fatty acids absorb water, soften the stool and shorten the intestinal transit time, relieving constipation.

Eat the apple with its skin to increase your fiber intake. You can add apples to a fruit salad.


5. Pear


You can get about 22% of your recommended daily amount of fiber if you eat a medium pear. In addition to fiber, pears are also rich in fructose and solicitor.

Pears work best when eaten together. However, it is generally recommended to drink pear juice in children whose bowel function is not fully developed.

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