11 foods to eat to relieve constipation

11 foods to eat to relieve constipation – Most people don’t eat enough fiber, which can cause constipation, but eating the right foods can make the condition better and help us avoid constipation. Here are 11 foods to include in your diet: prunes, apples, figs, artichokes, beans, sweet potatoes, chia seeds, flaxseeds, raspberries, and oatmeal. These foods can help increase your fiber intake and promote regular bowel movements.

Prunes:

Prunes are dried plums. These are very rich in sorbitol, which is said to be a natural laxative. They can absorb water and become gel-like, promoting regular bowel movements.

Apples:

It contains soluble fibre, which can make stools soft and facilitate bowl movement. Also good for overall digestive tract health. Additionally, they are a good source of fibre for a healthy digestive system.

Figs:

It contains a lot of fiber. also high in calcium and B vitamins. Its fibre can lower the blood sugar level. Figs are a great source of antioxidants such as polyphenols and flavonoids, which help to eliminate free radicals from the body. They also have anti-inflammatory properties, which may improve overall health.

Artichoke:

It is rich in a fibre known as cynarin. Cynarin improves the bowl movement. Additionally, artichoke extract has been shown to reduce cholesterol levels and protect the liver. Consuming artichokes may also aid in digestion and improve blood sugar control.

Sweet potato:

It is rich in soluble fibre, pectin, which is a natural laxative and alleviates constipation, and dietary fiber. It is better than regular potatoes as it has a lower GI but more fibre. They also contain vitamin C and potassium, both of which support heart health.

Beans:

Beans are a rich source of iron, folate, and antioxidants, which are good for preventing cardiovascular diseases and cancer. It is also rich in fibre, which can prevent constipation.

Peas:

Peas contain a lot of fiber, which can add bulk to the stool and soften it. Softer stools are easier to pass. This can help promote regular digestion and prevent constipation.

Chia seeds:

The fibre content of chia seeds is rich and improves gut microbiota. It is also rich in omega-3 fatty acids, which promote brain health.

Flaxseeds:

It has mucilage fiber, which is a natural laxative and a good way to treat constipation. Flaxseed is abundant in alpha-linolenic acid (ALA), an essential omega-3 fatty acid that supports heart health.

Raspberries

It contains flavonoids that have antioxidative effects and promote gut health. The fiber content of raspberries is high and is good for bulking the stool.

Oatmeal:

It can be prepared in milk or water, and it is high in proteins and fiber. It is a great meal to start the day, especially if you are suffering from constipation.

Also Read: 6 Remarkable Health Benefits Of Apples