Constipation is no fun for sure. The impulsive resort is rushing at over-the-counter laxatives. However, there are some foods that you may already have at home that remarkably efficient in relieving constipation. These foods not only reduce the amount of time exhausted in transporting food across your digestive tract, but they also reduce the density of your stool, softening it. Let’s dive right into these foods, shall we?
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Beautiful and delicious, apples can be your darling savior if you have constipation. I will tell you how. Apples are loaded with fiber. Just one medium-sized apple packs 4.4 grams of fiber. This is about 17% of the recommended amount of fiber you should take every day. 64% of the fiber contained in this apple is insoluble, while 27% is soluble. The latter occurs as pectin, which is famed for its laxative effect.
Specifically, the fermentation process of pectin into short-chain fatty acid is speedy. These fatty acids draw increased moisture into the colon. Effectively, the stool is softened, reducing the time it takes to move through the gut.
Apples are easy to integrate into your diet. You can eat them baked, whole, or my preferred style of juicing them in salads.
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Enhanced fiber intake is one of the most efficient ways of relieving constipation. Figs get this job done. Figs have a historic reputation for improving bowel habits.
How thrilling is it to learn that a hefty 1.6 grams of fiber are encased in your medium-sized fig? Taking it a step higher, a half cup of dried figs struts 7.3 grams of fiber. A full cup here – which is about 14.6 grams of fiber – is 60% of the recommended amount of fiber you should take daily.
Who said figs are not delicious? They can be taken independently as snackable treats. Should you prefer to pair them, you could bake them or integrate them into salads, paired with cheese, or taken along with pizza.
Invitingly green and luscious, kiwis are fantastic constipation relief berries. The medium-sized kiwi contains no less than 2.5 gram of fiber and a spectrum of vitamins which favor intestinal health.
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Kiwi is reputed for inducing increased movement in the gut. Research has shown that kiwi fruit is an effective laxative alternative, especially in cases of mild constipation. This berry was shown to enhance the stooling frequency, volume, and consistency.
Zyactinase, a critical extract of kiwi, is efficient in improving an ambit of digestive system malfunctions like the Irritable Bowel Syndrome (IBS) and constipation.
This extract comprises an enzyme called actinidine known to enhance the speed of food transit in the upper gastrointestinal tract.
This is one of the most delicious ways to kick constipation out. Pears are luxuriously stocked with fiber. A medium pear constitutes as much as 5.5 gram of fiber.
This gives you 22% of the advocated daily intake of fiber. Indeed, such fiber – as we have seen – is fantastic at stimulating positive bowel habits. But pears have more than an arsenal of fiber. Few fruits boast the weight of sorbitol and fructose pears do. Fructose is commonly transported to the colon, where it draws water in via osmotic pressure.
More water in the colon end up in improved bowel movement. Similarly, Sorbitol induces water in the intestine, hence the laxative reputation of sorbitol. Need some ideas to rock your pears? If you don’t want them raw, you can add them to your pancakes, eat them along with salad or even with quinoa.
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Cheap and readily available, pulses can give you that long-sought succor from constipation. Peas, lentils, and beans come in helpful here.
From time immemorial, these pulses have been esteemed for the bountiful fiber they pack. Do you know that just a cup of cooked beans (specifically navy beans) holds as much as 19.1 grams of fiber? This is over 78% of the endorsed daily fiber intake.
Possessing a pool of soluble and insoluble fiber, beans, peas, and lentils improve bowel action by softening stool, making it easier for them to be passed out. Commonly, pulses are ingested in soups. You can also integrate them into ground meat and salads.
Are you drooling, yet?
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