In this article, I’ll share some of the best foods for constipation. Foods that will help you visit the toil more foften.
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Are you tired of feeling bloated and uncomfortable due to constipation? Do you dread going to the bathroom because you know it’s going to be a struggle?
Constipation is a common issue for many people around the world that can be caused by a variety of factors – usually due to bad eating habits – but the good news is that there are certain foods that if you add the to your diet, can help alleviate constipation symptoms and promote regular bowel movements.
From high-fiber fruits and vegetables to probiotic-rich fermented foods, these foods can help visit the toilet room on a daily basis.
So, if you’re ready to say goodbye to discomfort and hello to regular toilet visits keep reading!
Best Foods For Constipation
You know, it’s not something we talk about often, but it’s important to remember that healthy people typically visit the bathroom for a poop on a daily basis. I know, it’s not the most glamorous topic, but it’s a good sign that things are working as they should.
If you’re not going regularly, it could be a sign that something’s not quite right and it’s worth looking into. But don’t worry, by incorporating some of the foods below, you’ll be back on track in no time.
Prunes are high in fiber and contain sorbitol, a natural laxative that helps to stimulate the bowels and ease constipation.
The high fiber content in prunes helps to bulk up stools and promote regular bowel movements, while the sorbitol acts as a natural laxative to stimulate the bowels and ease constipation.
Eating a few prunes or drinking prune juice can be a great way to get things moving again.
Apples are rich in both soluble and insoluble fibers which can help bulk up stools, making them easier to pass through the digestive tract.
Apples are also high in water content which can help to keep stools hydrated and prevent constipation. Note also that the combination of fibers in apples can also help to regulate blood sugar levels and promote healthy digestion.
Finally, the pectin in apples is fermented by the beneficial bacteria in the gut, which can help to promote regular bowel movements
Pears also contain pectin and are loaded with water as well. Again, pectin is a type of dietary fiber which can help add bulk to stool while also helping it move more quickly through your digestive system.
4. Kiwi Fruit
The kiwi fruit is packed with vitamin C as well as dietary fibers that act like an intestinal broom aiding digestion by sweeping out toxins from the intestines thus relieving constipation symptoms.
Avocados are a great addition to your food armory for constipation because they contain both soluble and insoluble fibers.
The soluble fiber helps to add bulk to your stools, making them easier to pass, and the insoluble fiber provides energy to help keep you on the go.
Eating avocados regularly can help to keep your digestive system running smoothly and prevent constipation.
Cherries are known for their anti inflammatory properties thanks to their high levels of antioxidants such as anthocyanins which make it great at soothing inflamed gut lining caused by chronic constipation issues.
7. Beans and Legumes
Beans and Legumes are a good source of fiber an great for relieving constipation. The soluble fibers in beans and legumes help to keep the digestive system running smoothly by adding bulk to stools and making them easier to pass through the intestines.
Oats are high in both soluble and insoluble fibers that can help regulate digestion, add bulk, soften stools, reduce bloating from gas build up caused by constipation as well as providing energy when eaten.
Eating almonds can help with constipation due to their magnesium content, which helps relax your digestive muscles, allowing for easier passage of waste. Plus, the fiber in almonds adds bulk to your stool and helps move everything along.
So if you’re feeling backed up, try adding some almonds to your diet! They’re the easiest and healthiest snack to consume any time.
10. Flax Seeds
Flax seeds have both soluble and insoluble fiber which can help to bulk up stools and promote regular bowel movements. The soluble fiber in flax seeds absorbs water in the gut, which can help to keep stools hydrated and soft.
Meanwhile, the insoluble fiber can help to move things along and prevent constipation. Additionally, flaxseeds are a rich source of omega-3 fatty acids, which can help to reduce inflammation and promote healthy digestion.
You can add flaxseeds to your diet by adding them to your smoothies, oatmeal, or yogurt. Sprinkling them on your salad or using flaxseed oil as a dressing can also be a great option.
11. Chia Seeds
Chia seeds are a great natural remedy for constipation. They are rich in both water and dietary fiber, which makes them great at absorbing any excess water from food particles. This helps to prevent dehydration or hardening of stools, and promotes regular bowel movements.
The high fiber content in chia seeds also helps to bulk up stools and keep them soft, making them easier to pass through the digestive tract.
You can easily add chia seeds to your diet by mixing them into your oatmeal, yogurt, or smoothies. You can also add them to your baking recipes like bread or muffins.
Eating spinach may help with constipation, as the magnesium found in it helps to relax the muscles inside the intestines and helps stool to pass more easily. Plus, spinach is a great source of fiber, which also helps to keep things moving.
Broccoli is a great addition to your diet if you’re looking for a natural way to help ease constipation. It’s full of dietary fibers, which are essential for keeping your digestive system running smoothly.
Plus, the vitamins A and C found in broccoli can also contribute to a healthy digestive system.
Kale is a great food to include in your diet if you’re dealing with constipation. It’s packed with antioxidants like vitamin C, vitamin K and carotenoids, which can help to reduce inflammation of the gut lining.
This can help to promote healthy digestion and regular bowel movements. Kale is also high in both soluble and insoluble fibers which can help to bulk up stools and promote regular bowel movements.
You can add kale to your diet by sautéing it with some garlic and olive oil, adding it to soups and stews or juicing it. Keep in mind that it is also a great addition to smoothies.
15. Brussels Sprouts
Brussels sprouts are another great food to include in your diet if you’re dealing with constipation. Brussel sprouts are loaded with dietary fibers – both soluble and insoluble, that can help to soften stools and increase their bulk for easier elimination.
The high fiber content in Brussels sprouts can also help to keep the digestive tract moving and promote regular bowel movements. They are also a good source of vitamin C, vitamin K and glucosinolates, which have antioxidant properties that can help to reduce inflammation in the gut.
You can add Brussels sprouts to your diet by roasting them in the oven with some olive oil and seasonings, sautéing them with garlic or adding them to soups and stews.
Asparagus is a great food to include in your diet if you’re dealing with constipation. It is packed with vitamin A, vitamin C & vitamin K, which are essential for maintaining a healthy gut and overall health.
It’s also high in both soluble and insoluble fibers which can help relieve bloating and pressure caused by constipation.
The fibers in asparagus can help bulk up stools and promote regular bowel movements, keeping the digestive tract moving.
You can add asparagus to your diet by roasting it in the oven with some olive oil and seasonings, grilling it, sautéing it with garlic, or adding it to soups and stews. It’s a versatile vegetable that can be eaten in a variety of ways and still provide the same benefits.
17. Whole Grains
Whole grains such as brown rice, quinoa, or barley are packed with nutrients like vitamins, minerals, and insoluble fiber that can help support overall health, as well as provide energy and keep the digestive system healthy by adding bulk to stool and making it easier to pass through.
18. Brown Rice
Artichoke hearts contain a lot of prebiotic fibre which helps feed beneficial bacteria in the gut leading to improved digestive health
Bananas can be a great help when it comes to relieving constipation.
They contain natural fibers which help to soften stool and also provide hydration, helping to move it along the digestive tract.
Plus, they’re rich in potassium, which can help relax the digestive system and make it easier for your body to pass stools. So if you’re feeling a bit backed up, you might want to reach for a banana!
Papayas have an enzyme called papain ,which helps to break down proteins and aid digestion.
Eating papayas regularly as a snack or adding them to your breakfast or smoothies can be a great way to incorporate them into your diet.
22. Probiotic-rich fermented foods
Probiotic-rich fermented foods such as yogurt, kefir, sauerkraut, and kimchi. Fermented foods contain beneficial bacteria that can help to balance the gut microbiome and promote regular bowel movements.
Watermelon is high in water content and can help to hydrate the body and promote regular bowel movements.
When the body is hydrated, the stools are softer and easier to pass through the digestive tract. The high water content in watermelon can also help to flush out toxins and promote healthy digestion.
24. Sweet potatoes
Sweet potatoes are rich in fiber, which can help to bulk up stools and promote regular bowel movements.
The high fiber content in sweet potatoes can also help to keep the digestive tract moving, which can prevent constipation. Sweet potatoes are also a good source of essential vitamins and minerals such as vitamin A, vitamin C, potassium, and manganese.
They can be enjoyed in various ways, such as baked, roasted, or mashed and can be a great side dish or an ingredient in a recipe.
25. Psyllium husk
Psyllium husk is a type of soluble fiber that can help to bulk up stools and promote regular bowel movements.
When psyllium husk comes into contact with water, it forms a gel-like substance, which can help to keep stools soft and hydrated. This makes it easier for the stools to pass through the digestive tract and prevent constipation.
Additionally, it can also help lower cholesterol levels, control blood sugar and can be beneficial for weight management.
Be sure to drink enough water when consuming psyllium husk, as it absorbs water and can cause constipation if not consumed with enough water.
26. Castor oil
Castor oil is a natural laxative that can help to stimulate the intestines and promote regular bowel movements.
It works by increasing the movement of the muscles in the intestines, which helps to push stools through the digestive tract.
It’s important to note that castor oil should be used with caution and in small doses, as it can cause cramping, diarrhea, and other side effects if taken in large quantities.
If you are looking to buy castor oi, I recommend having a look at this Castor Oil (2oz), USDA Certified Organic, 100% Pure, Cold Pressed, Hexane Free by Kate Blanc Cosmetics.
27. Dandelion root
Dandelion root is a natural diuretic and laxative that can help to relieve constipation and promote regular bowel movements.
Dandelion root works by increasing the production of bile, which helps to stimulate the muscles in the intestines and promote regular bowel movements.
It also has a mild diuretic effect which can help to increase urine production, which in turn can help to flush out toxins from the body and promote healthy digestion.
Senna is a natural laxative that can help to stimulate the intestines and promote regular bowel movements.
Senna contains compounds called anthraquinones that can stimulate the muscles in the intestines, which can help to push stools through the digestive tract and prevent constipation.
It’s important to note that senna should be used with caution as it can cause cramping, diarrhea, and other side effects if taken in large quantities or for long periods of time.
Cabbage is a good source of fiber and it also contains compounds that can help to stimulate the production of digestive enzymes.
Cabbage contains compounds like glucosinolates and Vitamin K that can help to stimulate the production of digestive enzymes, which can help to break down food and promote healthy digestion.
Cabbage can be eaten raw, cooked or fermented as sauerkraut, which can provide different benefits. You can add it to soups, stews, sandwiches, or salads, or simply sauté it with some garlic and olive oil for a simple side dish.
Carrots are high in fiber and also contain compounds that can help to stimulate digestion and relieve constipation.
On top of that Carrots are a good source of vitamins, minerals, and fiber, and they can provide multiple health benefits such as improving vision, reducing cholesterol levels, and strengthening the immune system.
Tips To Avoid Constipation
Here are some tips to avoid constipation problems in the first place. Utilize these easy to remember tips and say goodbye to discomfort and swollen bellies.
- Make sure you’re getting enough fiber in your diet. Eating plenty of fruits, vegetables, whole grains, and legumes can help to keep your stools soft and regular.
- Stay hydrated. Drinking enough water is crucial for keeping your digestive system moving smoothly. Aim for at least 8 glasses of water a day.
- Get moving. Regular exercise can help to keep your intestines moving and prevent constipation. Even just a brisk walk around the block can do the trick!
- Don’t ignore the urge to go. If you feel like you need to go to the bathroom, don’t hold it in. Waiting too long can make it harder to go later on.
- Relax before using the bathroom. Try to avoid using the bathroom as soon as you get up in the morning or right after a meal. Instead, take some time to relax and let your body get ready before you go.
Additionally, try to be mindful of your stress levels, as stress can also contribute to constipation. You can consider yoga, meditation, or relaxation techniques to reduce stress.
Overall, constipation can be a real pain, but by incorporating more high-fiber foods, staying hydrated, and getting regular exercise into your routine, you can help keep things moving along smoothly.
Remember to relax and listen to your body when it comes to using the bathroom, and don’t be afraid to seek out additional help from a healthcare professional if needed.
So, don’t let constipation hold you back any longer, give these tips a try, and get back to feeling like yourself again!
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