Constipation is a condition in which a person does not defecate as frequently as normal. Having a firm, dry stool might make passing a bowel movement difficult. A person having less than three bowel motions per week is suffering from constipation.
Extreme constipation is diagnosed when a person goes more than a week without passing stool. Constipation can cause discomfort in transit, including bloating, gas, and pain.
Several factors contribute to the development of constipation, but one common culprit is a sluggish digestive tract. Dehydration, nutritional deficiencies, drugs, illness, diseases of the neurological system, and mental disorders are all potential causes.
To help alleviate constipation and maintain regular bowel movements, try adding or avoiding the following constipation foods:
Foods to Eat in Constipation:
1. Raspberries
They are a great source of calcium and vitamin C, and they have a beautiful ruby color. Stomach specialist advise to be careful about the sugar and fat content. At the same time, you can add more fiber to your diet by making a light tart with raspberries and an almond crust.
2. Blueberries
Because of their high insoluble fiber content, blueberries can be useful in avoiding constipation. More fiber is provided by the skin, and they are over 50% water and a good source of antioxidants.
3. Prunes
Dried plums, sometimes known as prunes, have been used for generations to treat constipation.
Around 3 grams of fiber, or about 11 percent of the daily value, can be found in a quarter cup (40 grams) of prunes.
Precisely because of their high fiber content, prunes cause your bowel movements to become waterier and bulkier.
Prunes contain sorbitol, a sugar alcohol that causes your gut to absorb water. This has a laxative effect on a few people.
Prunes may help with defecation because of the plant components they contain, which in turn feed the “good” bacteria already present in your digestive tract.
4. Pears
Because of its high water and fiber content, this delicious fruit can alleviate constipation. Just roughly 60 calories can be found in one medium-sized pear.
5. Apples
Fiber content is high in these. You can get around 4.8 grams of fiber in a medium-sized apple with the skin on, and this makes a total of 19% of the RDI.
These are popular sources of fiber, and most of it is insoluble. But it also has a little amount of soluble fiber in the form of a dietary fiber called pectin.
This mineral is rapidly digested by bacteria to generate short-chain fatty acids, which can attract water into the colon, softening the stool and reducing gut transit time.
6. Lentils
You can acquire a lot of fiber (and good plant-based protein) quickly, easily, and cheaply by eating lentils. One serving of lentils (half a cup) contains roughly 6 grams of fiber, which can aid with digestion and satiety.
7. Citrus fruits
It is a good idea to snack on citrus fruits such as oranges, grapefruits, and mandarins because they are fresh and full of fiber.
One orange (about 154 grams) has 3.75 grams of fiber, which is 15% of the recommended daily intake. Meanwhile, you can fulfill 20% of your daily fiber needs with just one grapefruit (about 308 grams).
The peels of citrus fruits, in particular, are an excellent source of the soluble fiber pectin. Constipation is alleviated and transit time in the colon is sped up by pectin.
Naringenin, a flavanol found in citrus fruits, may help relieve constipation.
8. Pumpkin seeds
These are actually amazing ways to add magnesium to your diet. Getting enough magnesium can help you have regular bowel movements by hydrating and relaxing your digestive system. Use them as a salad topping or a roasted noon snack.
9. Sweet potato
The high fiber content of sweet potatoes is beneficial in preventing and treating constipation according to the best doctors.
Around 14% of the recommended daily intake of fiber can be found in one medium sweet potato (about 150 grams).
Most part of sweet potato contains insoluble fiber. Pectin, a soluble fiber, is also included in these foods. The volume and weight that insoluble fiber adds to feces can facilitate bowel motions.
10. Yogurt
Yogurt’s probiotic bacteria are beneficial not just to your stomach, but to your entire digestive system. Yogurt in general aids digestion and keeps you regular, but yogurt with live cultures or probiotics may be even more effective.
11. Figs
A half cup of dried figs (80 grams) has 7.9 grams of fiber, or about a third of the daily value, while a medium-sized fresh fig (approximately 50 grams) adds 1.5 grams to your daily fiber intake.
In addition to their high fiber content, figs may also aid digestion thanks to an enzyme called ficin, which acts similarly to the actinidin in kiwis by speeding up the digestive process.
Foods to avoid:
Some constipation foods, on the other hand, can have the opposite effect, leading to discomfort from gas and a lack of bowel movement.
If you suffer from constipation frequently, try cutting back on the following:
- Alcohol dairy products (if you’re sensitive or lactose intolerant) processed grains (without the bran and germ of the grain)
- Fast food is based on red meat, which delays digestion because of its high fat and low fiber content.
Conclusion
You can enhance your regularity, stool consistency, and comfort by consuming more of the items listed above, drinking more water, and getting more exercise if you suffer from constipation.
If a person’s constipation persists after dietary and medication interventions, he should consult a doctor to identify the underlying cause.
FAQs
1. What foods help with constipation quickly?
Health experts advise the BRAT diet, which stands for bananas, rice, applesauce, and toast. It can treat both constipation and diarrhea.
2. What are the different degrees of constipation?
Four distinct types of chronic constipation have been identified: normal transit, sluggish transit, dyssynergia defecation (DD), and a combination of slow transit and DD.
3. Can anxiety make you constipated?
Bowel neurotransmitter release and action can be changed by stress. Variations in bowel function due to stress are a real possibility. As a result, you may get either constipation or diarrhea.
