Foods That Relieve Constipation Better Than Laxatives
Almost everyone has suffered from constipation at some point in their
lives, and the chances of developing this often troublesome and painful
issue have increased as they age. Because of a bad laxative feeling, it
will often end if you take it or not.
Fortunately, there are plenty of foods
you can eat that have positive effects on bowel movements! Think of some
foods that relieve constipation better than laxatives.
Here are some foods that derive better from LAXATIVES Constipation
Here are some foods that derive better from LAXATIVES Constipation
1. PRUNES
Dried peach, more commonly known as plum, is wonderful for constipation. Thanks to its high fiber content, it helps in bowel movement by increasing the water content in the stool while improving stool weight through fatty acids. Plum also contains special phenolic compounds and sugar alcohol called sorbitol, both of which enhance the health of the digestive system.
Not only does it produce a mild laxative effect, it also stimulates the production of good bacteria. In fact, studies have shown that people who consume only 10 plums a day – about 100 grams – are exposed to more frequent bowel movements and see better consistency in waste. You can also drink peach juice if you prefer.
2. Whole wheat bread and pastaDried peach, more commonly known as plum, is wonderful for constipation. Thanks to its high fiber content, it helps in bowel movement by increasing the water content in the stool while improving stool weight through fatty acids. Plum also contains special phenolic compounds and sugar alcohol called sorbitol, both of which enhance the health of the digestive system.
Not only does it produce a mild laxative effect, it also stimulates the production of good bacteria. In fact, studies have shown that people who consume only 10 plums a day – about 100 grams – are exposed to more frequent bowel movements and see better consistency in waste. You can also drink peach juice if you prefer.
All types of whole wheat products are great alternatives to traditional varieties. This not only includes bread, because it also includes pasta and rice. This is because whole wheat foods contain a lot of insoluble fiber, which helps to add weight to the stool.
If you want bread, buying a variety that also contains nuts and seeds will give you a stronger effect. Rye bread is particularly useful in this regard. Two slices accounted for only 15% of the recommended daily dietary fiber intake. This type of bread certainly works much better than laxatives, which is more effective in relieving constipation than other types of wheat bread.
3. Berries & BLACKBERRIES
These berries contain a high amount of water and a lot of fiber, so they are known to reduce constipation well. Thanks to their high content of vitamin C and a good increase of calcium, they are generally good, and healthy fruits to be eaten regularly. Note that many of these fruits should not be consumed daily due to their high fat content and sugar, but it is safe to eat them in a small handful or mixed with cream or yogurt, or even in baked goods.
4. Pear and Apples
Eating these two raw amounts can be considered to have many benefits, not just for your intestines but for public health. Both contain plenty of water and high amounts of fiber, which normally help to move the intestines in general, and contain many beneficial ingredients for gastrointestinal health.
One of the fibers in the apple is called pectin, which is great for increasing the water content of the stool, making the stool more smooth and heavier through the use of fatty acids. Studies have shown that pectin can enhance stool travel time too! The best apples for constipation are the Granny Smith collection. On the other hand, the pear contains a high percentage of fructose, which stimulates the intestine. And sorbitol, which act as a simple laxative.
5. Beans and legumes- chickpeas
Beans are a food group consisting of things like lentils, beans and peas. These are packed with huge amounts of fiber. One cup of baked beans can contain approximately 80% of the recommended daily fiber intake. As an extra bonus, they are not too expensive!
Beans contain a mixture of different types of fiber, soluble and insoluble. These fiber types combine to add materials to the waste, while also reducing them, and thus help in constipation. If you do not like to eat unaccompanied legumes, you can mix them in dips, add them to soups or salads, or even toss them with dishes including minced meat.
6. POPCORN ( without butter)
That’s right, so this snack can be great for relieving constipation. Popcorn is very low in calories and eating is a great way to add more fiber to your diet while cravings are still satisfactory. Choosing popcorn on chips can go a long way! Just make sure that the popcorn you eat does not blow into the air and does not completely seal the butter and salt for a healthy snack.
7. CITRUS fruits
Oranges, mandarin and grapefruit are loaded with fiber, especially pectin, which we discussed when talking about apples. This element exists mainly in peeling. These fruits also have naringenin, a type of flavanol that helps to add to the properties of relieving constipation.
Citrus fruit is also useful in helping fluids to secrete in the colon, which produces a mild but noticeable laxative effect. Plus, they taste very refreshing and juicy! Thanks to the amount of vitamin C it contains, it makes a great snack.
8. Flax seeds
Flax seed is a known remedy for constipation and has been used in medicine for centuries for this particular purpose. This is because they have all the effects of natural laxative because of its high soluble and insoluble fiber content. Eating one tablespoon of this food gives you 11% of the recommended daily fiber. Flax seed can promote the pace of bowel movement with increased stool weight.
It almost works like a large bowel sponge that can soften the stool with the water it collects, all while stimulating the growth of good bacteria with short chain fatty acids. You can consume flaxseeds as they are or through flax seed oil, and even olive oil has a similar effect. Note that flaxseed should not be consumed if you are pregnant or breastfeeding because it may stimulate the onset of the menstrual cycle when taken too much.
Kiwifruit has a very high fiber content. Studies have shown that those who eat one kiwi per 30 kg of body weight per day will have diluted stools that are more frequent and easier. Some studies have also found that eating two of these fruits daily can lead to much better and healthier bowel habits.
This fruit also has an enzyme known as actinidine. This element has the potential to enhance the movement that occurs in the digestive system. Furthermore, kiwi contains a number of phytochemicals that have been suggested to help improve digestion in general.
10. Leafy Green Vegetables
Greens are beneficial to your health in many ways. You will need to eat plenty of spinach, broccoli and Brussels sprouts. The fiber is not limited to fibers, folic acid, vitamins C and K, but also adds large amounts of stool, allowing it to pass more easily.
Spinach contains high levels of magnesium that attract water to the stool and relieve it and make it easier to pass. Cauliflower contains a lot of sulfofraphan, a component that helps digestion and helps maintain the health of the digestive system. Most soft leafy vegetables contain a lot of fiber along with many other health benefits, so feel free to download them!
11. Bananas and dates
Having daily 2 bananas or eating 4-5 dates also help the bowel movements without any strain. When low in energy, eat a banana, as it has so many nutrients and fiber.
Conclusion
It is always better to eat a whole fruit than drinking fruit juice. It is better to eat a salad than having clear soup. You like soup, then better to go for vegetable soup. I don't like to strain the veges after pureeing them, as we lost the fiber content. Eat more of leafy green vegetables , walk, do some meditation, as it will keep you stress free, that itself keeps the body healthy.