Constipation is the most gastrointestinal complaint which occurs when a person is considered to have fewer than three bowel movements a week, or their stool is difficult to pass.
This may be due to dehydration, a poor diet, medications, illness, diseases affecting the nervous system, or mental disorders. Fortunately, certain foods can help relieve constipation by adding bulk, softening stool, decreasing gut transit time, and increasing stool frequency.
Below are some food you can take to help relieve constipation;
Apples
Apples are an easy way to boost the fiber content of your diet and alleviate constipation. You can eat them whole on their own or slice them up to add to salads or baked goods. Although most of that fiber is insoluble, apples also contain soluble fiber, which is mostly in the form of a dietary fiber called pectin. Pectin accelerates stool movement through the intestines, improved symptoms of constipation, and increased the amount of beneficial bacteria in the gut
Citrus Fruites
Oranges, grapefruits, and mandarins are citrus fruits and can be a refreshing snack and good source of fiber. Citrus fruits are also rich in the soluble fiber pectin, especially their peels. Pectin can accelerate colonic transit time and reduce constipation. To get the maximum amount of fiber and vitamin C, eat citrus fruits fresh. Oranges and mandarins are a handy snack food, and grapefruit goes well in a salad or cut in half for breakfast. In addition, citrus fruits contain a flavanol called naringenin, which may contribute to their positive effects on constipation .
Sweet Potatoes
Sweet potatoes contain a good amount of fiber to help reduce constipation. One medium sweet potatoe contains 3.6 grams of fiber, which is 14% of the RDI. Sweet potatoes contain mostly insoluble fiber in the form of cellulose and lignin. They also contain the soluble fiber pectin. Insoluble fiber can aid bowel movements by adding bulk and weight to stools. It can be made roasted, steamed, boiled, or mashed. It can also be used in any recipe that calls for regular potatoes.
Beans, peas, and lentils
These are one of the cheapest, fiber-packed food groups you can include in your diet. They contain a mix of both insoluble and soluble fiber. This means they can alleviate constipation by adding bulk and weight to stools, as well as soften them to facilitate passage. To include more pulses in your diet, try adding them to soups, blending them to make healthy dips, including them in salads, or adding them into ground-meat dishes for extra bulk and taste.
Flaxseeds
These seeds are the traditional remedy for constipation, thanks to their natural laxative effects. In addition to numerous other health benefits, flaxseeds are rich in both soluble and insoluble dietary fiber, making them an ideal digestive aid. A short-chain fatty acids are produced during the bacterial fermentation of soluble fiber, which increases motility and stimulates bowel movements. Flaxseeds can be eaten on cereal and yogurt or use it in muffins, breads, and cakes.
