Approximately 14 percent of people experience long-term constipation at some point in their lives symptoms include passing stools less than three times per week straining lumpy or hard stools a sensation of incomplete evacuation feeling blocked or being unable to pass stools the type and severity of symptoms can vary from person to person some people experience constipation only rarely while for others it is long-term persistent condition constipation has a variety of causes but is often the result of the slow movement of food through the digestive system this may be due to dehydration poor diet medications illness diseases affecting the nervous system or mental disorders, fortunately, certain foods can help relieve constipation by adding bulk softening the stool decreasing gut transit time and increasing stool frequency so in this video we’re gonna look at seven foods that help relieve constipation.
1. Prunes Dried Plums
Prunes Dried Plums known as prunes are widely used as a natural remedy for constipation they contain high amounts of fiber the insoluble fiber in prunes known as cellulose increases the amount of water in the stool which adds bulk meanwhile the soluble fiber in prunes is fermented in the colon to produce short-chain fatty acids which also increase the weight of stools in addition prunes contains orbital this sugar alcohol is not absorbed well by the body causing water to be pulled into the colon and leading to a laxative effect in a small number of people moreover prunes also contain phenolic compounds that stimulate beneficial gut bacteria this has been hypothesized to contribute to their laxative effect.
Apples are rich in fiber in fact one medium-sized apple with the peel contains approximately 4.4 grams of fiber approximately 2.8 grams of that fiber is insoluble while 1.2 grams is soluble fiber mostly in the form of the dietary fiber called pectin in the gut pectin is rapidly fermented by bacteria to form short-chain fatty acids which pull water into the colon leading to softening of stools apples are an easy way to boost the fiber content of your diet and alleviate constipation you can eat them whole juiced or in salads or baked goods however make sure that the apples you take are fresh and not the ones with injected preservatives.
Most beans lentils chickpeas and peas are very high in fiber which promotes good digestion and reduces constipation on average a 100 grams of cooked pulses provides approximately 26 percent of the daily fiber intake recommended in the united states in addition pulses also contain substantial quantities of other nutrients that help to ease constipation such as potassium folate zinc and vitamin b6.
4. Citrus Fruits
Citrus Fruits like oranges grapefruits and mandarins are a refreshing snack and a good source of fiber for example one health benefits of oranges contains about 3.1 grams of fiber which is 13 of the recommended daily fiber intake meanwhile one grapefruit contains about 2.6 grams of fiber meeting 10 percent of your daily needs citrus fruits are also rich in the soluble fiber pectin especially in the peel pectin can accelerate colonic transit time and reduce constipation in addition citrus fruits contain a flavonol called naringenin which may contribute to the positive effects of citrus fruits on constipation and it is best to eat citrus fruits fresh to make sure you get the maximum amount of vitamin c and fiber.
Spinach and other greens such as spinach brussels sprouts and broccoli are not only rich in fiber but also great sources of vitamin c vitamin k and folate these greens help add bulk and weight to stools which makes them easier to pass through the gut.
6. Wheat Bran
Wheat Bran is another popular home remedy for constipation it is rich in insoluble fiber which can speed up the flow of materials through the intestines a study found that eating a breakfast cereal containing wheat bran every day for two weeks improved bowel function and reduced constipation in healthy women who did not usually eat much fiber.
The papain enzyme in papaya can make protein easier to digest people in the tropics consider papaya to be a remedy for constipation and other symptoms of irritable bowel syndrome in one study people who took a papaya based formula for 40 days had significant improvement in constipation and bloating the seeds leaves and roots have also been shown to treat ulcers in animals and humans.