Nearly everyone becomes constipated from time to time. Changing your diet is one of the easiest ways to prevent and treat this common problem. Eating more fiber is the key way to relieve constipation. Experts recommend women eat 25 grams of fiber daily. Men should aim for 38 grams. Legumes, specific fruits and vegetables, and whole grains top the list of fiber-packed foods that can provide gentle relief.
1.Apples and pears
Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose.
These fruits also contain high levels of water, which can help to ease digestion and prevent constipation.
To get the most benefit from apples and pears, eat them raw and whole, with the skin intact.
On average, 100 g of kiwi contains around 2–3 g of fiber, which can add bulk to stools and speed up the intestinal flow.
Kiwis also contain actinidine, an enzyme that promotes movement in the upper gastrointestinal tract, and several phytochemicals that may play a role in improving digestion.
Berries, specifically raspberries, are a great way to relieve constipation. One cup of raspberries has 8 grams of fiber, double the fiber found in strawberries. Sprinkle a few raspberries on top of your yogurt, smoothie or salad.
Most of the people think that the aloe vera gels can be used only for the treatment of skin problems and other hair problems. But it has been proved that they also improve the digestive system of the body and also help in the digestive functions of the body. The aloe vera gel must not be bought from any stores because they are rich in chemicals. Instead they must be collected by cutting the leaves of the aloe vera plant. The aloe vera gel can be drunk after mixing them with any juice or water.
People refrain from eating the rice as they think that it induces constipation. It is true. But it is not the case with the brown rice. They are rich in fibre. A cup of brown rice has about four grams of fiber that roughly contributes to about fourteen percent of the total amount of the fiber needed in a day.
It does more than just leaving your breath smelling minty fresh. Peppermint’s soothing effect works wonders for a bad stomach but research from the University of Maryland Medical Center found that it can also help people who suffer from IBS. Basically, its calming properties help loosen up the muscles in the intestinal tract so your poo can move freely.
The word “prunes” might bring up thoughts of your grandma’s favorite afternoon snack, but the dried plums are a great food for keeping things regular. There are six grams of fiber for every 100 grams of pruney goodness. Prune juice is also a known natural laxative that can help boost your bowel movements.
Leafy greens such as kale, arugula, and spinach contain indigestible fiber that adds bulk to stool, making it easier to pass through the digestive system. Additionally, they are low in fermentable carbohydrates responsible for triggering bouts of IBS.
The most popular fruit in the world, mangos are rich in vitamins, minerals and antioxidants, as well as fiber to aid digestion. But it might be more than the fiber in mangos that helps get things moving. A recent study conducted at Texas A&M University found that people with chronic constipation supplemented with a mango supplement (the equivalent of one medium-sized mango a day) showed a more significant reduction in constipation in a four-week period compared to people receiving a non-mango fiber supplement. The researchers believe the phytochemicals in mango pulp were responsible for the better response on constipation, as well as inflammatory markers.