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10 Foods That Can Help To Treat Constipation

By: Priyanka Maheshwari Thu, 04 May 2023 6:42:59

10 Foods That Can Help to Treat Constipation

Constipation is a common digestive issue that affects many people at some point in their lives. It is characterized by infrequent bowel movements or difficulty passing stool. Generally, a person is considered to be constipated if they have fewer than three bowel movements per week or if the stool is hard, dry, and difficult to pass.

Constipation can be caused by a variety of factors, including a low-fiber diet, inadequate hydration, lack of physical activity, certain medications, and underlying health conditions such as irritable bowel syndrome (IBS), hypothyroidism, or neurological disorders.

The symptoms of constipation can vary from person to person, but commonly include bloating, abdominal discomfort, and a feeling of incomplete evacuation after a bowel movement. Some people may also experience straining, painful bowel movements, and small or hard stools. Fortunately, there are several foods that can help to relieve constipation and promote regular bowel movements. Here are 10 foods that can help to treat constipation:

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Prunes

Prunes are one of the most effective foods for treating constipation. They are high in fiber, both soluble and insoluble, and contain natural laxatives such as sorbitol and phenolic compounds. Prunes also contain potassium, which can help to regulate blood pressure and reduce the risk of heart disease.

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Kiwifruit

Kiwifruit is another fruit that is high in fiber and can help to promote regular bowel movements. In addition to fiber, kiwifruit also contains an enzyme called actinidin that can help to break down proteins and improve digestion.

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Apples

Apples are another high-fiber fruit that can help to relieve constipation. Apples contain both soluble and insoluble fiber, as well as a natural laxative called pectin. Eating an apple a day can help to keep your digestive system running smoothly.

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Flaxseed

Flaxseed is a superfood that is high in fiber, omega-3 fatty acids, and antioxidants. The fiber in flaxseed can help to promote regular bowel movements, while the omega-3 fatty acids can help to reduce inflammation in the digestive tract.

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Beans

Beans are an excellent source of fiber, and they also contain resistant starch, which can help to feed the beneficial bacteria in your gut. Eating beans regularly can help to keep your digestive system healthy and prevent constipation.

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Whole grains

Whole grains are an excellent source of fiber, and they also contain vitamins, minerals, and antioxidants that are essential for good health. Eating whole grains such as oatmeal, quinoa, and brown rice can help to promote regular bowel movements and keep your digestive system healthy.

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Water

While it's not a food, water is essential for maintaining healthy bowel movements. Dehydration can cause constipation, so it's important to drink plenty of water throughout the day. Aim for at least eight glasses of water per day, and more if you're active or live in a hot climate.

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Yogurt

Yogurt is a good source of probiotics, which are beneficial bacteria that can help to improve digestion and prevent constipation. Eating yogurt regularly can help to promote a healthy gut microbiome and keep your digestive system running smoothly.

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Leafy greens

Leafy greens such as spinach, kale, and collard greens are high in fiber and can help to promote regular bowel movements. They also contain vitamins and minerals that are essential for good health, including vitamin C, vitamin K, and iron.

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Berries

Berries such as raspberries, strawberries, and blackberries are high in fiber and can help to relieve constipation. They also contain antioxidants that can help to protect your cells from damage and reduce the risk of chronic diseases.

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