10 Best Foods to Relieve Constipation:- Constipation can be painful and annoying, but eating the right foods can help you have normal bowel movements and keep your digestive system healthy.
10 Best Foods to Relieve Constipation
Here are ten things that are known to help with constipation:
1. Fiber-Rich Fruits
Fiber-rich fruits like apples, pears, and berries are great for you. Fiber makes stools bulkier and helps them move through your digestive system. Apples and pears with the skin still on have both soluble and insoluble fiber. Berries like raspberries have a lot of fiber. To get more fiber, eat these veggies raw, in smoothies, or as a snack.
2. Prunes
Because they have a lot of fiber and sorbitol, a sugar alcohol that helps make stool softer, prunes are known to help people go to the bathroom naturally. A few prunes a day can help you go to the bathroom more often. For the same result, you can also drink prune juice.
3. Chia Seeds
It is the soluble fiber in chia seeds that helps move stool through the gut. Soluble fiber takes in water and turns into a gel-like substance. Adding chia seeds to your diet can help you go to the bathroom regularly. You can put them on yogurt, blend them into soups, or bake with them instead of eggs.
4. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are high in magnesium and fiber, which can help relax the muscles in your digestive system and help you go to the bathroom regularly. You can get more fiber by adding these veggies to smoothies, salads, or as a cooked side dish.
5. Whole Grains
Whole grains, like oats, brown rice, and quinoa, have a lot of food fiber, which helps your digestive system work well. Choose whole-grain bread, cereal, and pasta to get more fiber and help your body keep normal bowel movements.
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6. Legumes
Beans, lentils, and chickpeas are all legumes. They are high in fiber and can help with constipation. They can be a major dish, added to soups, stews, salads, or stews. Try a black bean salad or lentil soup for a tasty choice.
7. Sweet Potatoes
As well as having a lot of water, sweet potatoes are high in fiber, which can help smooth stools and ease constipation. As a healthy addition to your meals, you can bake, mash, or cook them.
8. Yogurt
By supporting a healthy gut bacteria, yogurt, especially kinds with live and active cultures, can help keep your bowel movements regular. Yogurt’s probiotics help digestion and can help people who are constipated. For more fiber, choose regular yogurt and add your own fresh fruit or nuts.
9. Flaxseeds
Both soluble and insoluble fiber are found in large amounts in flaxseeds. This can help keep your bowels normal. Because they are ground, flaxseeds are easy to digest. You can put them in cereal, smoothies, or baked goods. To keep your stomach from getting upset, start with a small amount and slowly raise it.
10. Watermelon
Watermelon not only keeps you hydrated, but it also has fiber, which can help keep your bowels normal. Its high water content makes stool softer, which makes it easier for the body to move through the bowels. Watermelon is a cool snack or dessert that you can eat.
Conclusion
Adding these fiber- and water-rich foods to your diet can help with constipation and improve your gut health as a whole. Eating a range of fruits, veggies, whole grains, legumes, and foods high in probiotics can help you have regular bowel movements and keep your digestive system healthy. If you have constipation that won’t go away, talk to a doctor or nurse for personalized advice and treatment choices.