14 Foods to Help Relieve Constipation

constipationConstipation is a common problem for modern people, often linked to imbalances in daily routines and diets. Constipation caused by lifestyle habits can be effectively alleviated by consuming specific foods with soothing properties. It's like solving a dietary problem with dietary solutions.

From a medical perspective, constipation is typically diagnosed by having fewer than three bowel movements per week, a reduced stool volume, and difficulty passing stool. Constipation can cause a variety of discomfort, including hard, dry stool resembling small stones or marbles; pain and discomfort in the anus during bowel movements; and a feeling of incomplete bowel movements even after using the toilet. Some people also experience abdominal pain and loss of appetite. In severe cases, bright red blood may be found on toilet paper after using the toilet.

The American medical website "Medicine News Today" recently compiled and recommended 14 helpfulPromote defecationPeople who suffer from constipation can incorporate these ingredients into their daily diet to gradually improve the problem of "difficulty in going to the toilet".

First and foremost, hydration is crucial—water. It's recommended to drink about 500 ml of water immediately after waking up in the morning. Approximately 80% of the water consumed is absorbed by the small intestine, and 10% by the large intestine, effectively stimulating intestinal peristalsis and promoting bowel movements. Cold water has a more pronounced intestinal stimulating effect, promoting smoother bowel movements. Drink at least 8 to 10 glasses of water daily. Make it a habit to drink a glass of plain water before bed, upon waking during the night, and upon waking in the morning.

Next up is probiotic-rich yogurt. Many dairy products, including yogurt, contain probiotics, known as "good bacteria." These bacteria not only improve intestinal health but also soften stool. A 2014 study of yogurt containing specific probiotics (including peptides, Lactobacillus acidophilus, and Bifidobacterium lactis) showed that after two weeks of consuming 180 ml of this yogurt every morning for constipation, stool travel time was significantly reduced.

Legumes and their products are also a good choice for relieving constipation. Most legumes, such as lentils, chickpeas, and peas, are high in dietary fiber, a crucial nutrient that promotes digestion and reduces constipation. A 2017 US study indicated that 100 grams of mature soybeans provides approximately 26% of the daily fiber value. Furthermore, 100 grams of legumes also contain potassium, folate, zinc, and B vitamins, all of which can help alleviate constipation.

Clear soups, which aren't greasy or thick, are easy to digest and can add moisture to dry stool, softening it and making it easier to pass. Furthermore, warm liquids and food generally align better with the digestive rhythm of the intestines, reducing the burden on digestion.

Dried plums (also known as prunes, dried plums or preserved plums) also have a significant laxative effect.Rich in fiber, which can speed up bowel movements, and also contains sorbitol and phenolic compounds, which are beneficial to gastrointestinal health. A 2014 study found that after participants consumed an additional 100 grams of dried plums per day, their bowel movements frequency increased significantly.

Wheat bran, rich in fiber, can effectively speed up intestinal movement and promote stool excretion. A 2013 study showed that consuming foods containing wheat bran daily for two weeks significantly improved gastrointestinal function and alleviated constipation symptoms in women who typically consumed little or no fiber.

Broccoli not only protects intestinal health and helps relieve digestive discomfort, but also inhibits the overgrowth of some microorganisms that can harm intestinal health. A 2017 study showed that healthy people who consumed 20 grams of broccoli daily for four weeks had significantly improved bowel movements and virtually eliminated constipation. Broccoli is also a highly regarded food for its cancer prevention potential.

Apples and pears, two common fruits, contain fiber, sorbitol, fructose and other compounds that help improve digestion. They are also rich in water and can play a good role in relieving existing constipation or preventing constipation.

Grapes are also included in the list of foods that promote bowel movements because they are rich in fiber and sufficient in water. People with constipation can eat them in moderation.

Every 100 grams of kiwi fruit contains about 2 to 3 grams of fiber, which can effectively increase the volume of stool, speed up the flow of substances in the intestines, and thus promote defecation.

Blackberries and raspberries are two types of berries that are not only high in fiber but also rich in water.relieve constipationThe effect is significant, and it is recommended to consume a moderate amount of fresh blackberries or raspberries every day.

Whole-wheat products like whole-wheat bread, whole-wheat cereals, and whole-wheat pasta are excellent sources of fiber, which adds weight to stool and helps facilitate the flow and elimination of intestinal substances. For a more nutritious whole-wheat diet, consider fresh whole-wheat bread and cooked whole-wheat cereals. Nuts and seeds can also help alleviate constipation.

Vegetable oils like olive oil and flaxseed oil act as mild laxatives, easing resistance to intestinal movement and thus alleviating constipation. These oils also contain compounds that improve digestion and possess antioxidant, antibacterial, and anti-inflammatory properties. A 2015 study found that olive oil and flaxseed oil significantly helped alleviate constipation in people undergoing hemodialysis.

Finally, there's fermented sauerkraut (also known as German kimchi). This type of kimchi is rich in probiotics, which not only improve digestion and reduce constipation, but also boost the immune system and aid lactose digestion. A 2016 study found that 2 tablespoons of homemade sauerkraut contained as many probiotics as one serving of a probiotic supplement.