A proper diet can be very helpful for someone suffering from constipation. It is a condition that involves difficulty in having bowel movement. Delay in bowel movements can cause a series of problems like abdominal bloating, hemorrhoids, fecal impaction, irritability, etc. Those with constipation should ensure that the foods listed here are a part of their everyday diet.
Prunes
Prunes are one of the best foods to have if you are suffering from constipation. It is often advised if you are having difficulty passing stools. Prunes contain a compound called sorbitol that stimulates the movement of water into the intestine. This compound is very helpful in treating constipation. Prunes also contain fibers that are good for digestion.
High-fiber fruits
Fruits rich in fiber are very helpful for digestion and can help in smooth bowel movement. Fruits like apricot, plums, peaches, berries, and raisins should be eaten with the peel to get the best benefits.
Whole grains
While processed grains are bad for constipation, whole grains are very useful. Oats, brown rice, quinoa, and barley are very good for digestion. While white bread and products made from flour should be avoided, those having constipation can safely consume brown bread.
Seeds
Seeds have a good amount of fiber and are good for digestion. They also contain other nutrients required by the body. Chia seeds and flax seeds are excellent foods for those suffering from constipation. Psyllium is a seed that is very beneficial for those suffering from constipation.
Vegetables
Vegetables are one of the best foods that those suffering from constipation can eat. Leafy vegetables and greens are also very helpful. They have fiber and other nutrients that help keep the digestive system in good condition.
Artichoke, kale, spinach, carrots, cabbage, lettuce, squash, broccoli, peas, and zucchini are some of the vegetables that a person suffering from constipation must include in their diet.
Nuts
Apart from fiber, nuts have Omega-3 fatty acids that are good for the body. Walnuts, pecans, cashew nut, Brazil nuts, and almonds are excellent foods for those suffering from constipation.
Apples
An apple a day can not just keep the doctor away, but also treat constipation. Apples contain both soluble and insoluble fibers. They contain a substance called pectin, which makes stool soft and helps it move quickly in the digestive tract. Apples can be consumed without the skin.
Rhubarb
Rhubarb has a compound known as Sennoside A. It is a natural laxative that promotes easy and quick bowel movements. The stalks of the rhubarb plant can be boiled and eaten with muesli to hide its tart taste.
Kefir
Kefir is an Asian fermented beverage made from milk. It is a very good probiotic that contains good bacteria and yeast, which help indigestion. It increases bulk and moisture in the stool, allowing it to move easily.
Aloe vera
Aloe vera juice is a healthy drink that serves as a laxative and aids in easy bowel movement.
The food items listed here can be very helpful in promoting effective digestion. These foods help in alleviating the symptoms of constipation by facilitating smooth and timely bowel movements.
