The medical community defines constipation as a reduction in
bowel movements or difficulty passing stools.
People who are constipated may have: hard, dry, or lumpy stools;
stools that look like small stones or marbles; pain and discomfort during bowel
movements; a feeling of being unable to empty the bowels fully; a loss of
appetite due to a continual sense of fullness; a slightly swollen belly
A person may also notice small streaks of bright red blood in
the stools or on the toilet paper after wiping.
Everyone's bowel habits are different, but people who are
constipated usually have fewer than three bowel movements per week.
Everyone's bowels respond to foods differently, but the following healthful, natural
foods can help to relieve constipation:
1. Water
Dehydration is a common
cause of constipation, and drinking plenty of water can often help to ease or
resolve the symptoms.
When a person becomes dehydrated, their intestines cannot add
enough water to stools. This results in hard, dry, and lumpy stools and can
lead to constipation.
2. Yogurt and kefir
Probiotics are often called "good" bacteria, and they
may help to improve gut health and soften stools. Many dairy products,
including yogurt and kefir, contain microorganisms known as probiotics.
In a 2014 study, researchers investigated the use of an
unflavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus, and Bifidobacterium
lactis to treat constipation.
The researchers found that eating 180 milliliters of this yogurt
each morning for 2 weeks shortened the time it took waste to move through the
bowels in people with chronic constipation.
3. Pulses
Most beans, lentils, chickpeas, and peas are very high in fiber,
which is a nutrient that promotes good digestion and reduces constipation.
A 2017 study found
that 100 grams (g) of cooked pulses provides around 26 percent of the daily
fiber intake recommended in the U.S.
A 100 g serving of pulses also contains substantial quantities
of other nutrients that help to ease constipation, such as potassium, folate, zinc, and vitamin B6.
4. Clear soups
Clear soups are nutritious and easy to digest. They also add
moisture to hard, dense stools, which can soften them, making them easier to
pass.
Warm liquids and foods are also generally easier to digest.
5. Prunes
Prunes and prune juice are a time-tested home remedy for
constipation in many parts of the world.
Prunes contain a lot of fiber, a nutrient known to ease and
speed up bowel movements. Prunes also contain sorbitol and phenolic compounds
that may have gastrointestinal benefits.
A 2014 review concluded that eating prunes may
increase the frequency of bowel movements and improve stool consistency in
people with constipation.
In most of the studies included in the review, the participants
ate 100g of prunes daily, or about 10 prunes.
6. Wheat bran
Wheat bran is another popular home remedy for constipation. It is
rich in insoluble fiber, which can speed up the flow of materials through the
intestines.
A 2013 study found that eating a breakfast cereal
containing wheat bran every day for 2 weeks improved bowel function and reduced
constipation in healthy women who did not usually eat much fiber.
7. Broccoli
Broccoli contains sulforaphane, a substance that may protect the
gut and ease digestion.
Sulforaphane may also help to prevent the overgrowth of some
intestinal microorganisms that can interfere with healthy digestion.
In a 2017 study,
healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa
sprouts every day for 4 weeks. The researchers found that the people who ate
broccoli sprouts had fewer symptoms of constipation and quicker bowel
movements.
8. Apples and pears
Apples and pears contain several compounds that improve
digestion, including fiber, sorbitol, and fructose.
These fruits also contain high levels of water, which can help
to ease digestion and prevent constipation.
To get the most benefit from apples and pears, eat them raw and
whole, with the skin intact.
9. Grapes
Grapes have a high skin-to-flesh ratio, which means that they
are rich in fiber, and contain a lot of water.
To ease constipation, try eating a few handfuls of raw, washed
grapes.
10. Kiwis
On average, 100 g of kiwi contains around 2–3 g of fiber, which
can add bulk to stools and speed up the intestinal flow.
Kiwis also contain actinidine, an enzyme that promotes movement
in the upper gastrointestinal tract, and several phytochemicals that may play a
role in improving digestion.
11. Blackberries and raspberries
Blackberries and raspberries are rich in fiber and water, which
can both ease constipation.
Try eating a handful or two of raw, washed blackberries or
raspberries a day.
12. Whole wheat breads, cereals, and
pastas
Whole-wheat products are an excellent source of insoluble fiber,
which adds weight to stools and speeds up the flow of materials through the
intestines.
To get the most nutrients from whole-wheat products, eat them
raw or lightly cooked.
Whole-wheat breads and cereals that contain nuts and seeds pack
even more fiber into each serving.
13. Olive and flaxseed oils
Olive and flaxseed oils have a mild laxative effect, which can
ease the flow of materials through the intestines and relieve constipation.
These oils also contain compounds that improve digestion and
have antioxidant, antibacterial,
and anti-inflammatory properties.
A 2015 study found that olive and flaxseed oils
help to relieve constipation in people undergoing hemodialysis.
14. Sauerkraut
Sauerkraut contains probiotic bacteria that may help to improve
digestion and reduce constipation.
These bacteria may also boost immune function and the digestion
of lactose.
A 2016 study found
that 2 tablespoons of homemade sauerkraut contain around the same amount of
bacteria as probiotic supplements.
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