According to studies about 14% of people experience chronic constipation at some point. Constipation gives the birth to many diseases. So it is very mandatory to treat constipation at its initial stage. Symptoms of constipation include passing stools less than three times per week. But these symptoms vary from person to person. Constipation causes laziness and person does not feel fresh. Constipation causes due to dehydration, medications, illness and poor diet. There are some diets which help us to relieve constipation by adding bulk, softening the stool, decreasing gut transit time and increasing stool frequency.
Food which provides relief from constipation:
Apples are rich in fiber. Even one medium – sized apple contains about 4.4 grams of fiber. Apple also contains water. According to studies diet of apple fiber helps to increase the stool frequency and weight despite being given morphine which causes constipation. Apples help in a better way to boost the fiber content of diet and alleviate constipation. We can eat apples whole, juiced or in salads or baked goods. Granny Smith apples contains high fiber content.
Fiber helps to get relief from constipation and kiwi fruit contains about 2.3 grams of fiber per kiwifruit. In one study one kiwifruit were given to 38 people over age 60 and 30kg body weight per day. It helps to increase the frequency and ease of defecation; it also helps to softened and increased the bulk of stools. Eating two kiwifruits daily for four weeks resulted in more spontaneous bowel movements. In another study two kiwifruit per day for four weeks were given to 54 people which increased the frequency of bowel movements and faster colonic transit times. You can eat raw kiwifruit. Just peel them or cut them in half and scoop out the green flesh and seeds.
If you really want to increase your fiber intake and wants to promote bowel habits then you can eat figs. One medium sized raw fig contains 1.6 grams of fiber. According to studies it has been found that fig paste on constipation over a three-week period increased stool weight and reduced intestinal transit time. Figs are delicious snack on their own. They can be eaten raw, cooked or dried and go well with cheese and gamey meats.
Greens such as spinach, broccoli and Brussels sprouts are great source of vitamin C, vitamin K also rich in fiber. These greens help add weight to stools which makes them easier to pass through the gut. One cup of cooked spinach contains 4.3 grams of fiber which is 17% of your recommended daily intake. Spinach can be added raw to salads or sandwiches for a fiber boost. Brussels sprouts are super healthy and many people find them tasty. Five sprouts contain 10% fiber. These can be boiled, grilled, steamed or roasted.
One tablespoon of flaxseeds packs contains 2 grams of fiber. You can throw flaxseeds in everyday eats for a fiber punch. But do not eat flaxseeds whole because our body cannot digest them. You can eat it with smoothies, oatmeal, or atop a salad.
Oranges are also great source of fiber. One large orange offers 4 grams of fiber for just 86 calories. Citrus fruits contain a flavonol called naringenin , which helps to treat constipation.
Oatmeal is great source of fiber. A half cup of dry oats contains 2 grams of insoluble and 2 grams of soluble fiber. These fibers help to adds bulk to stool and help food pass more quickly through the stomach and intestines. This soluble fiber dissolves in water and forms a gel-like material.
ALOE VERA JUICE
Aloe Vera juice is a healthy drink. It is made of the aloe Vera plant. Aloe Vera can act as a laxative for some people.
Sweet potatoes contain good amount of fiber which helps to alleviate constipation. Medium sized one potato contains 3.8 grams of fiber, which is 15% of the recommended daily intake. It contains mostly insoluble fiberin the form of cellulose and lignin. These insoluble fiber aid bowel movements by adding bulk and weight to stools. Potato can be steamed, roasted, boiled or mashed. Consumption of 200 grams of sweet potato per day improved symptoms of constipation and reported less straining and discomfort, compared to the control group.
BEANS AND PEAS
Beans, peas and lentils are one of the cheapest, fiber-packed food groups which you can include in your diet. These all are known as pulses as well. One cup of cooked navy beans the type used for baked beans contain 19.1 grams of fiber which is almost 80% of the recommended daily intake. These pulses contain a mix of both insoluble and soluble fiber which directly means that this can alleviate constipation by adding bulk and weight to stools.
Chia seeds are one of the most fiber – dense food. Just 28 grams of chia seeds contain 10.6 grams of fiber, meeting 42% of your daily needs. The fiber in chia made up of 85% insoluble fiber and 15% soluble. Chia forms a gel when in comes into contact with water which helps to soften stools and make them easier to pass. Chia seeds work perfectly sprinkled onto cereal, oats or yogurt. You can add chia seeds into a smoothie or veggies juice and salad dressings.
Kefir is a milk beverage that originated in the Caucasus mountains in West Asia. Kefir is a probiotic which means it contains bacteria and yeasts that benefit your health when ingested.
Citrus fruits like orange, grapefruits and mandarins are a great source of fiber. One orange contains 3.1 grams of fiber, which is 13% of the recommended daily intake. One grapefruit contains 2.6 grams of fiber meeting 10% of our daily needs. Citrus fruits are rich in the soluble fiber pectin which helps to treat constipation.
Wheat bran is the best home remedy for constipation. Because wheat bran is rich in insoluble fiber, which helps to speed up the flow of materials through the intestines.
Prunes and prune juice is a best remedy for constipation. Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements and have many gastrointestinal benefits.