Delicious Foods to Tackle Constipation!

Constipation is a condition in which a person has uncomfortable or infrequent bowel movement. Generally, a person is considered to be constipated when bowel movements result in passage of small amount of hard, dry stool, usually fewer than three times a week.

Here we discussed food items that are helps in constipation :

1. Apple
Apples are a great source of fiber. One medium, raw gala apple with skin contains 2.1gm of fiber. It also contains a specific type of soluble fiber called pectin, which is known for its laxative effect.
A recent review suggests that pectin can help:

• Increase stool frequency
• Decrease stool hardness
• Decrease time spent on the toilet
• Decrease the need for laxatives

We can use apples as a healthy topping for foods such as yogurt and oatmeal or enjoy them on their own as a travel-friendly and nutritious snack.

2. Prunes (Alu bokhora)
Prunes are often used as a natural laxative which is supposed to beneficial for digestion and constipation. A serving of five prunes contains 3.2gm of fiber.

Prunes also contain pectin and sorbitol, a type of sugar alcohol that your body does not digest completely. It helps relieve constipation by drawing water into your intestines, spurring a bowel movement.
In a small study, researchers finds that prune juice relieving for Chronic Constipation.
Prunes are a great way to add a hint of sweetness to salads, meat dishes, and biriyani. A small glass of prune juice with no added sugar is also a quick way to get constipation-relief benefits.

3. Flaxseed
In addition to various others health benefits, flaxseed has a high fiber contain and promotes bowel regularity. Each 1-tablespoon serving of flaxseed contains 2.1gm of fiber consisting of a mixture of soluble and insoluble fiber. In a study, People with type 2 diabetes suggests that eating 10 g of flaxseed daily for 12 weeks, it could reduce constipation, improve blood sugar and blood fat levels, and contribute to weight loss. In another study, people with chronic constipation found that eating flaxseed flour with meals for 4 weeks reduced the participants’ symptoms of constipation. Flaxseed can add fiber and texture when sprinkled onto oats, soups, and shakes.

4. Pears
Pears are versatile and easy to add to your diet. You can eat them raw or add them to salads smoothies and sandwiches. They might help relieve constipation in a few ways. First, they’re high in fiber: One medium pear contains 5.5gm of fiber. Pears are high in sorbitol and fructose, a type of sugar that is slowly absorbed in limited amounts because large amounts are metabolized by your liver.

Like sorbitol, unabsorbed fructose may loosen stool by bringing water into your intestines.

5. Beans
The beans are rich in both soluble and insoluble fiber, which can help alleviate constipation and promote regularity. For instance, black beans, chickpeas, kidney beans. You can incorporate them into gravies, soups, dips, or side dishes for a tasty source of fiber.

6. Sweet potatoes
Sweet potatoes contain a host of vitamins and minerals, as well as fiber. One medium baked sweet potato with skin contains 3.76gm of fiber. In a small study, researchers looked at how eating sweet potatoes affected constipation in 57 people undergoing chemotherapy for leukemia. After just 4 days, they noticed that many signs of constipation had improved. Those who ate sweet potatoes seemed to have less straining and discomfort compared to those who didn’t eat them. This suggests that sweet potatoes might be a helpful addition to the diet for those dealing with constipation!

Sweet potatoes can be mashed, fried, or roasted and used in place of white potatoes in any of your favorite recipes. You can also try using them as a bread substitute in avocado toast.

7. Lentils
These edible pulses are packed with fiber. A 1/2-cup serving of boiled lentils contains an impressive 7.8gm of fiber. Eating lentils may also help increase the production of butyric acid, a type of chain fatty acid found in your colon. This could increase the movement of your digestive tract to promote bowel movements. Lentils add a rich, hearty flavor to soup and salads. Usually, people prefer to eat with rice and bread.

8. Chia seeds
Just one ounce of dried chia seeds provides 9.75 grams of fiber, making them one of the most fiber-rich foods available, with approximately 28% of their weight coming from fiber. They are particularly high in soluble fiber, which can absorb water to create a gel-like substance that helps soften and moisten stool for easier passage. Chia seeds can soak up to 15 times their weight in water, further aiding in digestion. You can incorporate chia seeds into smoothies, puddings, beverages, and yogurt to boost your intake of soluble fiber.

Incorporating fiber-rich foods into your diet is a delicious and effective way to combat constipation and enhance digestive health. These nutrient-dense options help soften stools and promote regular bowel movements, making digestion smoother and more comfortable. Soluble fiber can absorb water to create a gel-like substance that eases stool passage, while insoluble fiber adds bulk to your diet. By adding a variety of fiber-rich foods to your meals—whether in salads, smoothies, or snacks—you can significantly improve gut function and enjoy a healthier digestive experience overall. Embrace these dietary changes for a happier, healthier you.