Which foods are good for constipation?

Constipation is a common complaint that often results from the diet and lifestyle. Eating certain foods can help to improve the frequency of bowel movements.

The medical community defines constipation as a reduction in bowel movements or difficulty passing stools.
People who are constipated may have:
  • hard, dry, or lumpy stools
  • stools that look like small stones or marbles
  • pain and discomfort during bowel movements
  • a feeling of being unable to empty the bowels fully
  • a loss of appetite due to a continual sense of fullness
  • a slightly swollen belly
A person may also notice small streaks of bright red blood in the stools or on the toilet paper after wiping.
Everyone's bowel habits are different, but people who are constipated usually have fewer than three bowel movements per week.
Constipation is very common. In the United States, around 16 out of every 100 adults have symptoms of constipation.
The risk of constipation increases with age. Approximately 33 out of every 100 adults over the age of 60 in the U.S. have symptoms of constipation.
In this article, we look at 14 foods that can promote bowel movements. We also explore the causes and treatments of constipation.

Five foods that can ease constipation

Everyone's bowels respond to foods differently, but the following healthful, natural foods can help to relieve constipation:

1. Water

Dehydration is a common cause of constipation, and drinking plenty of water can often help to ease or resolve the symptoms.
When a person becomes dehydrated, their intestines cannot add enough water to stools. This results in hard, dry, and lumpy stools and can lead to constipation.

2. Yogurt and kefir

Many dairy products, including yogurt and kefir, contain microorganisms known as probiotics.
Probiotics are often called "good" bacteria, and they may help to improve gut health and soften stools.
In a 2014 study, researchers investigated the use of an unflavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus, and Bifidobacterium lactis to treat constipation.
The researchers found that eating 180 milliliters of this yogurt each morning for 2 weeks shortened the time it took waste to move through the bowels in people with chronic.

3. Pulses

Most beans, lentils, chickpeas, and peas are very high in fiber, which is a nutrient that promotes good digestion and reduces constipation.
A 2017 studyTrusted Source found that 100 grams (g) of cooked pulses provides around 26 percent of the daily fiber intake recommended in the U.S.
A 100 g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as potassium, folate, zinc, and vitamin B6.

4. Clear soups

Clear soups are nutritious and easy to digest. They also add moisture to hard, dense stools, which can soften them, making them easier to pass.
Warm liquids and foods are also generally easier to digest.

5. Prunes

Prunes and prune juice are a time-tested home remedy for constipation in many parts of the world.
Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements. Prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.
A 2014 review concluded that eating prunes may increase the frequency of bowel movements and improve stool consistency in people with constipation.
In most of the studies included in the review, the participants ate 100 g of prunes daily, or about 10 prunes.

Comments

Post a Comment

Popular posts from this blog

Regular Tea Drinkers May Have Better Brain Structure Than Non-Tea Drinkers: Study

Image
Tea is one of the most popular caffeinated beverages around the world. The drink has a lot of varieties and the level of caffeine in each varies. At the same time, it has got a wide, almost universal appeal, even though the preparations and recipes differ. There has been some scattered evidence indicating benefits of drinking tea, including some studies talking about tea's benefits for the brain. A new study has looked at the impact of regular consumption of tea on the structure of our brains, specifically. The study has said that regular tea drinkers may have an advantage over non-drinkers, wherein they may have a better brain structure. The study indicated that drinking tea may result in greater functional and structural connectivity in the brain. The study titled, "Habitual tea drinking modulates brain efficiency: evidence from brain connectivity evaluation" was published in the journal  Aging . For the study, a group of participants was asked to fill out que...
Read more

What Foods Cleanse Your Liver?

Image
The liver is the organ that filters, processes and breaks down what passes through your body. It’s responsible for filtering your blood and helping it to clot, breaking down any chemicals, alcohol and drugs you take in while producing glucose and bile, two important substances you need to stay healthy. When the liver becomes overwhelmed with toxins and pollutants, its natural working cycle slows down. Besides alcohol, drugs and other taxing chemicals, we tend to overload our livers with processed and fried foods, especially when consumed in large quantities. But what foods cleanse your liver? The good news is there are many foods you’re probably already eating that can help to cleanse your liver naturally. These delicious options stimulate the liver’s natural ability to expel toxins from the body. Here are 10 foods you can add to your diet to cleanse your liver. Garlic:  Garlic contains selenium , a mineral that helps to detoxify the liver. It also has the abilit...
Read more

Eat These 10 Foods to Cleanse Your Arteries

Image
The No. 1 killer on the planet is heart disease, which accounts for one in four deaths, according to the Centers for Disease Control and Prevention. What makes heart disease so deadly is the progressive buildup of plaque in the arteries, which narrows the inner walls, restricting and ultimately blocking the flow of blood. Arteries are the blood vessels that deliver oxygen-rich blood from the heart to different tissues in the body. When plaque builds up and blood flow becomes inhibited, these clogged or blocked arteries can lead to more serious problems such as heart attack, stroke and other cardiovascular diseases. So what can you do to keep your arteries healthy and free of blockage? Food can be used as a natural remedy to regress blockage and prevent further damage to your arteries.  Here are 10 of the best foods you can eat to free your arteries of build-up. 1. Asparagus Asparagus is one of the best foods to cleanse your arteries. Full of fiber and minerals...
Read more