Best Four Foods to Relieve Constipation : When constipates, you have difficult bowel movements that occur less frequently. Constipation is characterised by several symptoms, including a bloated or painful abdomen, nausea, small or hard stools, a feeling that nothing came out, and a lack of bowel movements.
Changes in your regular diet, consuming a lot of dairy products, not exercising, not getting enough fiber or water, using laxatives excessively, or issues with the nerves and muscles in your digestive system are a few causes of constipation.
We recommend the following four incredible foods to provide immediate constipation relief for adults and help you feel better overall.
Prunes contain cellulose, which raises the stool’s water content. Short-chain fatty acids are created during the fermentation of these prunes in the colon. This makes the stool heavier. Per 40-gram serving, they have almost 3 grams of fibre.
Since they are high in fibre, seeds can aid in relieving constipation. Good sources of fibre include flaxseed, sesame seeds, and pumpkin seeds. Sesame seeds have 1.1 g of fibre per tablespoon, compared to 5 g of fibre in a tablespoon of pumpkin seeds.
Mangoes, like all fruits, are high in fibre and aid in constipation relief. However, the phytochemicals in mango pulp, which can improve digestive health and make you poop, may be more efficient. It is well known that phytochemicals support the health of the gut microbiota, which in turn supports digestive health.
For only 81 calories, one large, juicy orange provides approximately 4 grams of fibre (10). Additionally, naringenin, a flavonol found in oranges and citrus fruits in general, has been shown by Chinese researchers to have laxative properties and aid in bowel movements.
The soluble and insoluble fibre found in beans makes it easier for food to pass through the intestines. This facilitates bowel movement relief. Per cup of food, people should ideally consume 10 grams of fibre.
Easy Ways to Relieve Constipation
It’s not fun to have constipation. We suggest the following as how to relieve constipation:
You should consume more fiber. Over a week, she advises you to increase your fibre intake gradually. The maintenance target for fibre intake is 25 grams for women and 38 grams for men, or 21 grams and 30 grammes daily, respectively, for people over 50.
Hydrate yourself. Eight cups of water or more should be consumed daily.
Regularly moving around. Attempt to engage in cardiovascular exercise five times weekly for at least 30 minutes. No need to complete the entire 30 minutes at once. Consider performing your exercise in 10-minute segments.
Try lubricant laxatives. Mineral oil and other lubricant laxatives give your intestines’ walls and stool mass a smooth coating. This makes it easier for stool to pass through your colon and leave your body.
Employ a stool softener. Dehydration, which can result in hard stool, is one common cause of constipation. By removing water from your intestines, a stool softener, such as docusate sodium (Colace) or docusate calcium (Surfak), can moisten the stool. This makes it simpler for the stool to leave your body.
Constipation affects almost everyone occasionally. One of the simplest ways to avoid and resolve this frequent issue is by changing your diet. To relieve constipation, increase your fiber intake and try the foods and home remedies for constipation mentioned above.
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