Understanding the best foods for constipation is crucial for everyone. This is mainly because everyone is possible to be engaged in this health issue at least once in life. As we know, constipation is not a special disease who can affect some people only. It can affect everyone with a variety of causes.
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About Constipation and the Best Foods to Relieve the Problem
Constipation can come in with various different symptoms including hard or lumpy stools, passing tools less than thrice a week, a sensation of unfinished evacuation, and others. The causes are also varied. It can be caused by the slow food movement in the digestive system or others. Keep reading for further information.
The 5 Best Foods to Help Relieve Constipation
Dehydration, medications, and poor diet can be another reason why you get constipation. Fortunately, there are a few best foods for constipation that can help you relive the problem. These foods will help to add bulk, decrease gut transit time, soften the stool, and improve frequency. Thus, here are five foods that you can count on.
Prunes are a well-known natural remedy to relieve constipation. They offer the benefits of high fiber that can improve the amount of water in the stool. Besides, the soluble fiber in this fruit can boost stool weight as well by generating short-chain fatty acids in the colon. You can enjoy this food in salads, smoothies, and so on.
Apples are another one of the best foods for constipation. Actually, one medium-sized apple may contain 4.4 grams of fiber or similar to 17 percent of the recommended daily intake. About 2.8 grams of the fiber is insoluble, while the 1.2 grams is soluble fiber. This compound can quickly form short-chain fatty acids that can soften the stool.
This is another fruit which is rich in fiber. It offers 22 percent of the recommended everyday fiber intake. In addition to the fiber benefits, pears are also high in sorbitol and fructose. You can include this fruit in your diet in a huge variety of ways including eating them cooked or raw.
You can gain approximately 2.3 grams of fiber per one kiwifruit. A study shows that eating kiwifruit can boost the frequency and ease of defecation. Moreover, it also softens and improves the bulk of stools. It is not only the fiber in this fruit that makes it one of the best foods for constipation.
5. Citrus Fruits
Citrus fruits include grapefruits, mandarins, and oranges are a great source of fiber and a refreshing snack. Citrus fruits are high in soluble fiber pectin which can encourage colonic transit time and decrease constipation symptoms. More interestingly, they can be a handy snack food to help you relieve constipation naturally.
In conclusion, there are several great foods that you can count on to relieve constipation. All the foods mentioned above can be enjoyed in various different ways including being eaten in raw or cooked. You can also make smoothies out of the fruits above. Thus, choose one of the best foods for constipation here and get relief soon!