Constipation is a problem for many people. In most cases, it can be solved by changing the diet. What foods should you eat to relieve constipation?
Eating fiber-rich foods is very beneficial to normalize stool. Apples contain a special type of soluble fiber called pectin, which has a laxative effect. The juicy and sweet fruit can be added to oatmeal, yogurt, or as a standalone snack.
It is a natural laxative. In addition to fiber, it has high levels of vitamin A and potassium. Also, it contains sorbitol, which is poorly absorbed by the human body, thanks to which prunes relieve constipation by stimulating bowel movement.
The exotic fruit is one of the main sources of fiber. Kiwi stimulates movement in the digestive tract, helping to induce bowel movements. The fruit can be added to cocktails, breakfast, or used as a snack.
Flax Seeds :
They have many benefits for the whole body, including helping to relieve constipation. Flax seeds can be added to oatmeal, yogurts, various soups, and smoothies. Besides, it is recommended to use flaxseed oil for dressing salads.
Pear is rich in fiber, as well as fructose and sorbitol, which by drawing water into the intestines, stimulates its emptying. Pears are widespread in our countries, they can be eaten during the day, or added to salads, smoothies.
Beans are rich in soluble and insoluble fiber, each of which can help solve the problem. Soluble fiber absorbs water and forms a gel-like mass that softens the stool and makes it easier to pass. At the same time, insoluble fiber enters the intestines unchanged, increasing the volume of feces.
This fermented milk product contains probiotics, bacteria important to the intestines, which can help relieve constipation. They improve the consistency of the stool and help shorten the time it takes to pass through the intestines, which makes stool faster. Kefir can be consumed before bed, adding flax seeds or fruits, and dressing salads with it.
Dried figs are the most beneficial in combating constipation because they contain a concentrated dose of fiber. Figs can be eaten alone or added to fruit salads. Some housewives make jam from it.
The presence of lentils in the diet increases the production of butyric acid, which is present in the colon. It improves the functioning of the digestive system by promoting bowel movements. Lentils can be added to soups or salads.