Fourteen Foods to Help Relieve Constipation
constipateConstipation is a common problem in modern life, often related to imbalances in daily routines and diet. For this type of constipation caused by lifestyle habits, consuming specific foods with relieving effects can effectively improve symptoms, thus solving a problem "caused by eating" by "eating".
From a medical perspective, the criteria for constipation typically include: fewer than three bowel movements per week, reduced stool volume, and difficulty in defecation. Those suffering from constipation may experience various uncomfortable symptoms, such as hard, dry stools resembling small stones or marbles; pain and discomfort in the anus during defecation; a feeling of incomplete evacuation even after using the toilet; and in some cases, abdominal pain and loss of appetite. In severe cases, bright red blood may be found on toilet paper after defecation.
The American medical website Medicine News Today recently compiled and recommended 14 helpful...Promote bowel movementPeople suffering from constipation can incorporate these foods into their daily diet to gradually improve the problem of "difficulty in using the toilet".
First and foremost, the key to hydration is water. It's recommended to drink about 500 ml of water immediately upon waking. At this time, approximately 80% of the water consumed will be absorbed by the small intestine, and 10% by the large intestine, effectively stimulating intestinal peristalsis and promoting bowel movements. Cold water has an even more pronounced stimulating effect on the intestines, aiding in smoother bowel movements. Daily water intake should be no less than 8 to 10 cups; it's beneficial to develop a habit of drinking a glass of plain water before bed, upon waking at night, and upon waking in the morning.
Next is yogurt rich in probiotics. Many dairy products, including yogurt, contain probiotics known as "good bacteria." These bacteria not only improve gut health but also soften stool. A 2014 study on yogurt containing specific probiotics (including peptides, Lactobacillus acidophilus, and Bifidobacterium lactis) showed that constipated patients who consumed 180 ml of this type of yogurt every morning for two weeks experienced a significant reduction in stool transit time.
Legumes and their products are also good choices for relieving constipation. Most legumes, such as lentils, chickpeas, and peas, are extremely high in dietary fiber, which is an important nutrient for promoting digestion and reducing constipation. A 2017 study in the United States indicated that 100 grams of mature soybeans can provide approximately 261 TP4T of the daily recommended fiber intake. At the same time, 100 grams of legumes also contain potassium, folic acid, zinc, and B vitamins, all of which are beneficial for relieving constipation.
Clear broth that is neither greasy nor thick is easy to digest and can replenish moisture in hardened stool, softening it and making it easier to pass. Furthermore, warm liquids and food are generally more in line with the digestive rhythm of the intestines, reducing the digestive burden.
Dried plums (also known as prunes, dried plums, or dried plum preserves) are also quite effective in relieving constipation. They not only...Rich in celluloseIt can accelerate bowel movements and also contains sorbitol and phenolic compounds, which are beneficial to gastrointestinal health. A 2014 study found that participants who consumed an extra 100 grams of dried plums daily experienced a significant increase in bowel movement frequency.
Wheat bran is rich in fiber, which can effectively speed up intestinal motility and promote bowel movements. Research data from 2013 showed that consuming wheat bran-containing foods for breakfast daily for two weeks significantly improved gastrointestinal function and relieved constipation symptoms in women who typically eat little or no fiber.
Green broccoli not only protects gut health and helps relieve digestive discomfort, but it can also inhibit the overgrowth of some harmful gut microbes. A 2017 study showed that healthy individuals who consumed 20 grams of green broccoli daily for four weeks experienced significantly improved bowel regularity, with constipation almost disappearing. Furthermore, green broccoli is also a highly regarded cancer-preventive food.
Apples and pears, two common fruits, contain a variety of compounds that help improve digestion, such as fiber, sorbitol, and fructose. They are also rich in water, so they can play a good role in relieving existing constipation or preventing constipation from occurring.
Grapes, rich in fiber and water, are also included in the list of foods that promote bowel movements, and those suffering from constipation can eat them in moderation.
Kiwifruit contains about 2 to 3 grams of fiber per 100 grams, which can effectively increase stool volume, speed up the flow of substances in the intestines, and thus promote defecation.
Blackberries and raspberries are both high in fiber and extremely juicy, which is beneficial for...Relieve constipationThe effects are significant, and it is recommended to eat an appropriate amount of fresh blackberries or raspberries daily.
Whole wheat products such as whole wheat bread, whole wheat grains, and whole wheat pasta are excellent sources of fiber, which can increase stool weight and accelerate the flow and excretion of substances in the intestines. To obtain more nutrients from whole wheat products, fresh whole wheat bread and cooked whole wheat grains are preferred. In addition, many nuts and seeds also have the effect of improving constipation.
Olive oil and flaxseed oil, among other plant oils, have a mild laxative effect, reducing resistance to the flow of substances in the intestines and thus alleviating constipation symptoms. These oils also contain various compounds that help improve digestion and possess antioxidant, antibacterial, and anti-inflammatory properties. A 2015 study found that olive oil and flaxseed oil significantly helped relieve constipation in people undergoing hemodialysis.
Finally, there's sauerkraut (also known as German pickles). These pickles are rich in probiotics, which not only help improve digestion and reduce constipation, but also enhance immune function and promote lactose digestion. A 2016 study indicated that two tablespoons of homemade sauerkraut contain the same number of probiotics as a probiotic supplement.
