Constipation is a common issue caused due to improper diet and lifestyle. It is a feeling when you are enabled to empty your bowel completely or regularly. The key symptoms of constipation include unhappy bowel, stool appearing dry, hard, stomach upset, loss of appetite, and cramps. Also, there are various diseases associated with constipation. Here we are sharing some benefits of food items that benefit in relieving constipation:-
Many dairy products such as yogurt are enriched with probiotics that help in improving your gut health and soften tools. In the research, it has been shown the unflavored probiotic yogurt help in treating constipation.
Prunes and prune juice is another effective home remedy that works well to ease constipation. They are filled with high content of fiber that speeds up bowel movement. Also, it contains phenolic and sorbitol compounds those benefits gastrointestinal issue.
- Wheat bran
This is another popular home remedy to get relief from constipation. It has insoluble fiber that works well in boosting the flow of waste through the intestines and ensure to make your bowel clean.
Do you know beans are a good source of fiber? It contains more than 10 grams of fiber in one cup of serving as compared to any other source of food. Beans have an outstanding mixture of insoluble and soluble fiber that enables the food to keep moving through the intestines and provides ease in constipation.
- Apples and pears
These fruit items contain different compounds like fiber, fructose, and sorbitol that boost the digestion process. All these fruits are filled with a high water content that helps in eass digestion and relieving constipation. Eat raw apples and pears with the skin intact to get its complete benefits.
- Olive and flaxseed oils
These oils contain mild laxative effects that provide relief in constipation by making the easy flow of materials through the intestines. Olive and flaxseeds oils have antioxidants, antibacterial and anti-inflammatory properties that help in improving digestion.
A 100gram of kiwi is filled with around 2-3 g of fibers that help to boost the intestinal flow. Kiwi contains an actinidine enzyme that promotes movement in the gastrointestinal tract and helps in improving digestion.
The probiotic bacteria present in sauerkraut help in improving digestion and reducing constipation. It also improves your immune function and digestion of lactose. You can make homemade sauerkraut that contains the same amount of bacteria as probiotic supplements.
- Citrus fruits
Citrus fruits such as grapefruits, oranges, and mandarins are good sources of fiber and you can have it as a snack. These fruits also have soluble fiber in their peels called pectin. It is beneficial in accelerating the colonic transit time and provides ease in constipation. You can usecitrus fruits like oranges in your breakfast to get its benefits.
- Spinach and green vegetables
Green vegetables like Brussels sprouts, spinach, and broccoli is not filled with a good amount of fiber and are a great source of vitamin C, k, and folate. It also adds bulk in your stools that make it easier to pass out from your gut.
Dehydration is one of the common reasons causing constipation. Drinking plenty of water can help to provide relief in constipation ease. When a person gets dehydrated their intestine will not get enough water to stools. It results in dry and hard stools that lead to constipation.
By including these food items in your diet you can get relieve in constipation problem.