Following are the top 10 foods for constipation relief. Apple, Citrus Fruits, Kiwi, Berries, Bananas, Cucumber, Oats, Beetroot, Figs, and Pears.
One medium apple is approximately 4.0 grams of fiber, making about 14% of the Daily Value of Fiber. Like pears, it is possible to consider apples a source of a large amount of fiber derived from the apple’s skin, a kind of insoluble fiber.
Pectin, a type of dietary fiber discovered in the fruit, too is present. A study has found that pectin could reduce symptoms of constipation.
Apples can be easily included in your daily meal plan by eating the entire fruit or incorporating them into savory dishes. For Example, Kale serve with Apples & Mustard, salads such as Apple Coleslaw, and sweet treats like Cherries-Wine Poached Apples.
2. Citrus Fruits
Citrus fruits like grapefruits and oranges aid in relieving constipation. A grapefruit and one navel orange each have about 4 grams of fiber, equivalent to around 14% of your Daily Value.
These fruits contain soluble fiber, pectin, which eases constipation like apples. Furthermore, citrus fruits have the flavonoid Naringenin which can exert an effect of laxative. There are numerous ways to consume citrus fruits in your diet and snacks.
Consume in a natural state or incorporate into salads like Grapefruit, Hearts of Palm & Shrimp Salad, and entrees such as our spicy Orange Beef and Broccoli stir-fry or Tilapia with Caper-Grapefruit Sauce.
Kiwis are on the list of fruits high in fiber, with the average Kiwi providing more than two grams of fiber. This amounts to about 8% of the DV. The study discovered that eating two kiwis every day can help to reduce time to transit and boost the frequency of stool movements.
Further, a different study found that kiwis may reduce abdominal discomfort and help prevent constipation. You can indulge in the taste of kiwis by eating the entire fruit, minus the brown, fuzzy skin, including sliced kiwis in light salads for lunch. For Example, we can serve chicken, Kiwi, and Avocado Salad and chips, or chips and salsa as well as shakes.
If you want a sweet remedy for constipation, take your pick of the delicious blackberries, raspberries, and strawberries. “All are examples of fruits with a good fiber,” Dr. Prather says. A cup of fresh strawberries will provide 3 grams of fiber in comparison.
The same serving of blackberries has 7.6 grams, and the strawberries provide 8 grams. Berries are low in calories, which means you can enjoy a large bowl of berries plain with low-fat whipped cream to eat for dessert, sprinkle them on the breakfast table, or even mix with pancakes.
The fiber content of bananas is a great way to reduce constipation symptoms. They will help you push away waste faster by making the stool easier to get rid of. Being hydrated all day long can assist you in preventing constipation and keeping regular bowel movements.
If you don’t have enough water in your body, the stool will not be able to soften or flow smoothly within the digestive tract. Dehydration is the most frequent reason for constipation. It is possible to add cucumber or lemon slices to add flavor and refreshment.
With a high water and fiber content, Cucumber helps your body stay hydrated. Managing bowel movements and constipation. Further, it is also extremely effective in providing immediate relief from acidity, gas, or heartburn.
It also eliminates the toxins in your body and gives you ample amounts of vitamin A B, C, and to maintain your energy throughout the day. Raw cucumbers can be eaten raw or included in your sandwich or an evening snack.
You can also add it to your dinner as a salad dressing. Your digestion health will be directly affected by your foods and your lifestyle. So adding these foods that are best for digestion into your diet can help you improve your digestion naturally.
Oats are getting more popular on breakfast tables as a healthy alternative. Oats are rich in phosphorus, fibers, copper, vitamin E, and zinc. Oats also help reduce constipation. By providing your body with the appropriate amount of threads to assist the digestive system.
Oats are a fiber-rich food that aid in weight control, decrease blood pressure, regulate sugar levels and help maintain bowel health. Oats can be a part of your diet by having oatmeal as breakfast or eating Granola bars that can be eaten on the go for snacking.
Folate, fiber, magnesium, and potassium are all abundant in beets. They can help restore digestive function if you experience constipation. Beets can also aid in the facilitation.
Improve regular bowel movements, and aids in the flow of waste out of the intestinal tract. It is possible to include beets in your sandwich or create smoothies to squeeze the maximum benefit.
Figs are an excellent option to increase your fiber intake and help promote good colon health. 1.5 grams of fiber is in a raw fig that weighs about 50 grams. Additionally, just half one cup of 80 grams of dried figs has 7.9 Grams of fiber, almost 32% of RDI.
An earlier study with dogs looked into the effects of fig paste on constipation for three weeks. It was found that figs increased stool weight and decreased time for intestinal transit 26Trusted Source.
Another study of 40 individuals suffering from constipation discovered that consuming 10.6 grams to 300 grams of fig paste daily for 16 weeks. It accelerates colonic transit, improves stool consistency, and eases abdominal irritation 27Trusted Source.
Incredibly, figs have an enzyme called fiction. It’s believed that this contributes to its beneficial effects on bowel health and the high content of fiber 21Trusted Start, 23Trusted Source
In addition to being an excellent snack, figs pair well with a variety of dishes, sweet and savory alike. They can be consumed raw or cooked and pair well with gamey meats and cheese and on pizzas, baked goods, or salads.
A medium-sized pear has approximately 5.5 milligrams of fiber. One pear can provide 20 percent of the daily value in the thread 28 grams for a 2,000-calorie diet. Pears have insoluble and insoluble fiber–both being vital to keep your stomach happy and functioning properly
The latter is contained within its skin. It does not dissolve in water, but it assists in moving stool through the intestines to keep your bowels healthy. The pear’s gentle flesh contains it.
Alongside being a source of fiber, pears are a natural laxative because of their high fructose content. Further, they contain sorbitol which is a sugar alcohol. Sorbitol doesn’t absorb well and draws water towards the colon, making stools easy to go through.
Apart from eating the whole pear, it is also possible to enjoy pear in various ways. For example, with cheese as a healthy snack or a salad like the Roasted Beet & Pear Salad or dessert, like Poached Spiced-Pomegranate Pears.