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Foods That Help Relieve Constipation

Constipation results in infrequent bowel movements and hard, dry, and difficult-to-pass stools. Approximately 4 million people in the country have frequent constipation. The condition is caused by poor eating habits, dehydration, certain remedies, underlying diseases, and mental health disorders. That said, it can be cured by changes in food plans, regular hydration, and some tried and tested remedies. Read on to know the foods to eat as some of the fastest home treatments for constipation.

Top foods as natural remedies for constipation

Constipation occurs when the colon absorbs excess water from your stools, leading to it drying out, making it hard and difficult to push the waste out of the body. The food may move too slowly through the digestive tract in people with the condition, giving the colon more time to absorb water from the waste. However, certain foods help relieve constipation by making the stools softer. These are usually rich in fiber or have other properties that help the body pass stools easily. Given below are six foods that work as some of the fastest treatments for constipation among other options.

Prunes

Prunes are a well-known natural remedy for constipation. They contain almost 3g of fiber per 40g serving. The insoluble fiber in them, called cellulose, causes the amount of water in the stools to increase, thus making them softer and bulkier. Prunes also contain sorbitol, which has a laxative effect in some people. In addition, prunes have phenolic compounds that stimulate gut bacteria and might contribute to the laxative effect. Eating 100g of prunes daily can help relieve constipation. However, keep in mind that you must consult with your doctor before drastically increasing your intake of this food item.

Flaxseeds

Flaxseeds have been used as one of the natural remedies for constipation for centuries now. Although they were primarily used to make textiles, they are now considered a superfood and are one of the best sources of omega-3 fatty acids and fiber. Flaxseeds also contain essential minerals and the insoluble fiber in them acts like a sponge in the large intestine. It retains water, thus softening the stool and making it bulkier. You can add this home treatment to your cereals, smoothies, and salads for fast relief from constipation.

Psyllium husk

Psyllium husk is one of the natural remedies for constipation that relieves the condition’s symptoms almost immediately by creating softer and bulkier stools. It passes through the small intestine without being completely broken down; instead, it absorbs all the water in the gut and becomes a viscous compound, benefiting patients of the condition. Taking psyllium husk mixed in warm water every day is a highly effective and fast treatment for constipation. Consuming this food is also beneficial for diarrhea, blood sugar, and cholesterol.

Rhubarb

Rhubarb is often used in desserts such as tarts and pies. Aside from its advantages as a sweet treat, it is also a beneficial natural remedy for constipation. Rhubarb contains a compound called sennoside A, more commonly known as senna, which has a laxative effect. The compound works by decreasing levels of aquaporin 3, which means less water is moved from the colon back into the bloodstream, leading to softer stools and promoting bowel movements. Rhubarb also contains 2.2g of dietary fiber per 122g serving, which helps promote good gut health.

Spinach and similar greens

Greens such as spinach, broccoli, and Brussels sprouts are very rich in fiber and also vitamins C, K, and folate. They add bulk to the stool, softening it and making it easier to pass through the gut. Thus, greens are natural remedies for constipation and provide almost immediate relief. A cup of cooked spinach (180g) has 4.7g of fiber, which is over 18% of the daily RDI. You can consume spinach in salads, soups, quiches, pies, or sandwiches. Brussels sprouts and broccoli contain 14% and 10% of your daily RDI of fiber, respectively. Brussels sprouts can be boiled, steamed, or grilled, while you can eat broccoli in salads, soups, and stews or saute it with salt and garlic.

Fruits

Including fruits such as citrus fruits (oranges, grapefruit, etc.), apples, figs, kiwis, and pears in your daily meal plan is one of the fastest treatments for constipation. These are extremely rich in fiber, and they speed up the colonic transit time, thus, reducing constipation. These fruits contain various beneficial enzymes which also relieve constipation and promote regular bowel movements. Aside from this, having fruits regularly can help ensure you meet your daily intake requirements of several nutrients.

Conclusion

If the condition has led to complications such as hemorrhoids or anal fissures, do seek help from doctors right away. If the problem is minor and can be resolved at home, you can use the natural remedies mentioned above to get immediate relief from constipation. Including fresh fruits and vegetables, seeds, and nuts in your daily meal plan also helps improve overall health.

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