Foods That Treat Constipation
Constipation is a common problem that affects many people of all ages, characterized by infrequent bowel movements or difficulty in passing stools. Constipation can be painful and uncomfortable and may lead to some health complications, such as hemorrhoids and anal fissures.
There are many reasons that can lead to constipation, including:
Consuming healthy and natural foods can help in treating constipation, and some of the most important of these foods include:
Water
Water is essential for overall body health and is also important in preventing constipation. Water helps facilitate the passage of stool through the intestines, as it adds moisture to the stool and makes it softer.
It is recommended to drink at least 8 cups of water daily, equivalent to 2 liters.
Yogurt
Yogurt is a good source of protein, fiber, and probiotics. Probiotics are good bacteria that reside in the intestines and are important for maintaining gut health.
Yogurt helps soften the stool and promotes the growth of good bacteria in the intestines.
Legumes
Legumes such as beans, chickpeas, and lentils are a rich source of fiber. Fiber is essential for digestive health and helps regulate bowel movements.
Consuming one serving of legumes per day is recommended.
Prunes
Prunes are a rich source of fiber and water. Fiber and water help ease the passage of stool through the intestines.
It is recommended to consume one serving of prunes daily.
Wheat Bran
Wheat bran is a rich source of insoluble fiber. Insoluble fiber helps increase stool volume, aiding in the movement of stool through the intestines.
Adding a tablespoon of wheat bran to your daily food is recommended.
Broccoli
Broccoli is a rich source of fiber and sulforaphane. Sulforaphane is a compound that may help protect the intestines from inflammation.
Consuming one serving of broccoli daily is recommended.
Apples and Pears
Apples and pears are fruits rich in fiber. Fiber helps facilitate the passage of stool through the intestines.
Consuming one apple or one pear daily is recommended.
Grapes
Grapes are fruits rich in fiber and water. Fiber and water help ease the passage of stool through the intestines.
Consuming one serving of grapes daily is recommended.
Kiwi
Kiwi is a rich source of fiber and vitamins. Kiwi contains an enzyme called Actinidin, which may help digest proteins.
Consuming one kiwi fruit daily is recommended.
Whole Grains
Whole grains such as bread, pasta, and whole grains are a rich source of fiber. Fiber helps facilitate the passage of stool through the intestines.
Consuming 3-5 servings of whole grains daily is recommended.
Tips to Avoid Constipation
In addition to consuming healthy foods, there are other tips that can help prevent constipation, including:
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