At least once in a lifetime, every person has faced such a problem as constipation. However, this condition brings great discomfort if it occurs regularly. Treatment for constipation includes not only laxatives but also the correct diet. Find out which foods are most suitable in the case of long-term constipation.
1. Dairy Products
Many dairy products, including yogurt and kefir, contain microorganisms known as probiotics. Probiotics are good bacteria that can improve bowel health and soften stools.
In a 2014 study, scientists examined the use of non-flavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus, and Bifidobacterium lactis to treat constipation. They found that drinking this yogurt every morning for 2 weeks reduced the time spent on defecation in people with chronic constipation.
Most beans such as lentils, chickpeas, and peas are very rich in fiber. Fiber is a nutrient that promotes good digestion and reduces constipation. A 2017 study found that 100 grams of boiled beans provide about 26 percent of daily fiber intake. Boiled beans also contain a significant amount of other nutrients that help relieve constipation. These are potassium, folate, zinc, and vitamin B6.
3. Apples, Pears, and Grape
Apples and pears contain several compounds that improve digestion including fiber, sorbitol, and fructose. These fruits also contain large amounts of water which can improve digestion and prevent constipation. Eat them raw and not peeled. Grapes are also rich in fiber and contain a lot of water. To relieve constipation, eat some raw and washed grape
4. Olive and Linseed Oil
Olive and linseed oils have a mild laxative effect which can help with constipation and even prevent bleeding hemorrhoids. These oils also contain compounds that improve digestion and have antioxidant, antibacterial and anti-inflammatory properties. A study conducted in 2015 showed that olive and linseed oil help get rid of constipation in people on hemodialysis.
In addition to a big amount of fiber, kiwis contain actinidin. This is an enzyme that stimulates movement in the upper gastrointestinal tract and some phytochemicals that are also beneficial for our digestion.
6. Sweet Potatoes
Sweet potatoes are rich in fiber and can relieve constipation at any stage. One serving of potatoes is equivalent to about 15% of the recommended daily fiber intake. If you include sweet potatoes to your diet it will help you get rid of constipation and avoid digestive problems.
Nuts are a great source of fats, proteins, and fiber. They are a good snack for those who want to get rid of digestive problems and lose extra pounds since they decrease appetite and contribute to prolonged satiety.
8. Flax Seeds
Flax seeds have been used for centuries as a remedy for constipation due to their laxative properties. Flax seeds are one of the best ways to eliminate digestive problems. Seeds are rich in both soluble and insoluble dietary fiber which increases stool frequency.
Dehydration is a common cause of constipation. Therefore, regular drinking of water can help relieve constipation. With low body fluids, the intestines cannot add enough water to the stool and this causes severe constipation and may provoke hemorrhoids.