8 Foods That Help In Relieving Constipation

 Many people even today experience chronic constipation on regular intervals. Symptoms like passing less stools, or the frequency is as less as three times a week. As a result the stools are straining, lumpy or hard and a feeling of blockage or incomplete evacuation is felt most of the times. Though it varies from person to person. Constipation has a large variety of causes, but it is mostly due to slow movement of food through the digestive system. It may be due to dehydration, poor diet, medications, illness or diseases that affect the nervous system. 

Here are certain foods that help to relieve the constipation problems. 

 Prunes

Dried plums, also known as prunes is one of the best natural remedy for constipation. It contains high amount of fiber. The insoluble fiber that is present is prunes helps in increasing the amount of water in the stool, which in turn adds bulk. The soluble fiber is then fermented  in colones which produces short chain fatty acids. Prunes also contain sorbitol. The sugar alcohol is not absorbed by the body properly thus creating it difficult to let the water be pulled out into the colon. Prunes also contain phenolic compounds that stimulates the beneficial gut bacteria. Prunes can be consumed as whole or in salads, cereals, oatmeal, baked goods , smoothies and even savory stews. 

Apples

Apples are rich in fiber. In the gut pectin is fermented by bacteria to short chain fatty acids which helps in pulling the water into the colon, softens the stool and decreases the gut transit time. Apples help in accelerating the movement of the stool from the intestines, improves the symptoms of constipation and increases the number of beneficial bacteria in the gut. Apples are easy in boosting the fiber content of the diet and eliminates the constipation. It can be eaten as a whole, juiced or in salads or even baked goods. 

Pears

Pears are also fruit rich in fiber. Pears are rich in fructose and sorbitol. Fructose is one type of sugar that is not properly absorbed in some people. Pears have high sugar alcohol sorbitol also. Pears can be included in the diet by eating them raw, cooked, along with cheese or include them in salads, savory dishes as well as baked goods. 

Kiwifruit

Kiwifruit results in increased frequency and ease of defecation. It softens and increases the bulk of stools. A study says that eating a kiwifruit daily for few weeks results in rapid bowel movements, reduces the laxative use and overall increases the satisfaction with bowel habits. Kiwifruits contain an enzyme known as actinidain which helps in gut motility and bowel habits. Kiwifruits can be eaten raw. Peeling them or cutting them and scooping out the green flesh and seeds can b eaten. Also they can be added into the salads or even in smoothies for a fiber boost.

Citrus Fruits

Citrus Fruits such as oranges, grapes, mandarins are a very good source of fiber. They are also rich in pectin especially on the peel. Pectin accelerates colonic transit time and thus reduces constipation. They also contain a flavanol called naringenin, which contributes the positive effects of fruits on constipation. It is advisable to have the fruits as freh as possible to consume the  maximum fiber and Vitamin C. 

Sweet Potato 

Sweet potatoes have a good amount of fiber to eliminate the flow of constipation. They contain insoluble fiber in the form of cellulose and lignin. They even have soluble fiber pectin. Insoluble fiber aids in bowel movements by adding the bulk and weight to stools. Sweet potato looks good when roasted, steamed, boiled or even mashed up. It can also be used in various other recipes.

Chia Seeds

These are very rich in fiber nutrients. It is made up of more of insoluble and less of soluble fiber. As chia comes in contact with water, it turns into a gel. This helps in softening the stools and makes it easier to pass through. It is versatile and can be added in various foods, where the fiber content is boosted without any effort. They combine best with cereals, oats and yogurt where they are sprinkled form the top. It can be added into the smoothies, veggie juice, dips, salads, baked goods and desserts as well. 

Whole Grain Rye Bread

Rye bread is a traditional form of bread which is rich in dietary fiber. It can be easily used in the place of regular white bread. This bread is more denser and darker than the regular bread and has a more stronger flavor.

Constipation has its own ways of getting relived through foods rather than having medicines for the same. Thus, 3Meds, the best online medical app in India provides such useful information which helps in day to day  life.

Outlook

Apart from this there are  many other fruits, vegetables and  pulses that help in relieving the constipation in such normal ways. Also it is necessary to drink plenty of water, exercise regularly and have a balanced diet which helps in easy passing of the stools.