What You Can Eat To Relieve Constipation – Get Rid of Constipation and Improve Digestion with These Foods
Constipation is a major digestive problem that impacts the health of many. For one having to pass stool every week, at a minimum, is a frustrating and aggravating experience. It’s mostly by dehydration, low intake of fiber, insufficient physical exercise or taking certain medications, digestive issues and the presence of bacteria in your gut. We’re here to recommend certain foods to help ease your stool.
How effective are laxatives at relieving constipation?
Are you wondering if laxatives could help with constipation? Maybe, yes! But you’ll be dependent on them for the rest of your life which could worsen your condition. Laxatives are the final option for curing constipation. Instead, it is better to include these natural laxatives to ease your constipation. These are all digest-friendly food items.
Get Your Day Started with a Fiber-Rich Cereal
In the past, the high-fiber breakfast cereals were like cardboard but that’s not the case now. There are so many great high-fiber cereals available now. Select a cereal with at least 6 grams of fibre per cup. Or, if your favourite cereal isn’t full of fiber, you can add your own by adding several grams of wheat bran and chia seeds or ground flaxseed over the top.
The Best Foods for Treating Constipation
1. Apples
A daily apple especially when it has a fiber-rich skin , can help ease constipation. They’re a good source of both insoluble and soluble fibers found in the skin. These helps in softening the stool and making it easier to get rid of. Additionally, apples are beneficial for overall well-being.
2. Prunes
If you suffer from constipation every day you can take a few prunes to soak them overnight in water and then eat them with an empty stomach the next morning. This method can assist in easing constipation since it contains the insoluble fiber sorbitol and chlorogenic acid that can cause laxative effects. It can be consumed by drinking juice too.
3. Flaxseeds
They’re extremely efficient in improving digestion as well as helping to ease constipation. Because they are high in fiber flaxseeds absorb fluids in the intestines to form a gel that helps to make your stool soft and easy to move. Incorporate at least 2 tablespoons of flaxseeds every day as part of your food regimen. It is delicious as is, sprinkle it on salads, incorporate it into your dough, or make an chutney powder from it.
4. The Benefits of Healthy Fats
Healthy unsaturated–monosaturated and polyunsaturated fats–can lower your risk of digestive issues. Include healthy fats like avocado, olive oil coconuts, organic ghee seeds, and nuts in your diet every day They all have the potential to trigger the contraction of the intestines to start a bowel movement and ease constipation.
5. Vegetables
Consider including 5-6 cups of colorful vegetables into your daily diet because their fiber content could assist in bulking up your stool and allowing the passage of stool to be smooth. Try adding some greens, such as broccoli, spinach, Brussels sprouts, etc because they’re also excellent sources of minerals and vitamins. If you’re feeling uncomfortable make sure you consume cooked versions of them and they’ll be less of a burden to digest for your sensitive stomach.
6. Water
As crucial as foods high in fiber can be in treating constipation it is also important to ensure that you consume plenty of fluids to keep your body hydrated. If you’re dehydrated less water is able to be drawn through the digestive tract, which can aid in keeping stools soft.
A majority of people do not drink enough fluids in a day. By increasing your intake of fluids and consuming more water, you’ll be better equipped to deal with constipation in the midst of a flare-up but also maintain your regularity over the long run.
Best Herbal Teas for Constipation
One method to alleviate constipation is by drinking an energizing cup of tea hot. Hot liquids are believed to aid in bowel movements by stimulating peristalsis (intestinal contractions)
Two teas that are herbal specifically each of which has the flavour of licorice and is believed to have substantial laxative properties:
- Anise tea
- Fennel tea
Takeaway
Other than these ensure that you stay hydrated, do some sort of exercise each day, maintain your stress levels under control and sleep enough.
