Without medicines:17 natural Foods that treat constipation

Constipation usually occurs thanks to impaired bowel function thanks to insufficient intake of water, insufficient fiber within the diet, disruption of the traditional diet or routine, and stress.

Without medicines:17 natural Foods that treat constipation

 Prolonged constipation also can cause many health complications like swollen abdomen, hemorrhoids, anal fissures, rectal prolapse, etc. it's important to notice changes in normal movement patterns.

Without medicines:17 natural Foods that treat constipation

Constipation; Symptoms, Causes, Treatment & Prevention
Common lifestyle causes of constipation include:

Eating foods low in fiber. Not drinking enough water (dehydration). Not getting enough exercise. Changes in your regular routine, like traveling or eating or getting to bed at different times

Without medicines:17 natural Foods that treat constipation

The 17 Best Foods to alleviate Constipation :

1. Prunes

Dried plums, referred to as prunes, are widely used as a natural remedy for constipation.
They contain high amounts of fiber, with 2 grams of fiber per 1-ounce (28-gram) serving, or about three prunes. this is often 8% of the American Heart Association's recommended daily intake of fiber
The insoluble fiber in prunes, referred to as cellulose, increases the quantity of water within the stool, which adds bulk. Meanwhile, the soluble fiber in prunes is fermented within the colon to supply short-chain fatty acids, which also increase stool weight

In addition, prunes contain sorbitol. This sugar alcohol isn't absorbed well by the body, causing water to be pulled into the colon and resulting in a laxative effect during a small number of individuals Finally, prunes also contain phenolic compounds that stimulate beneficial gut bacteria. This has been hypothesized to contribute to their laxative effect
One study in 40 people with constipation found that eating 100 grams of prunes per day significantly improved stool frequency and consistency, compared to treatment with psyllium, a kind of dietary fiber .

You can enjoy prunes on their own or in salads, cereals, oatmeal, food , smoothies and savory stews.

2. Apples

Apples are rich in fiber. In fact, one medium-sized apple with the skin on (about 182 grams) contains 4.4 grams of fiber, which is 17% of the recommended daily intake
Approximately 2.8 grams of that fiber is insoluble, while 1.2 grams is soluble fiber, mostly within the sort of the dietary fiber called pectin

In the gut, pectin is rapidly fermented by bacteria to make short-chain fatty acids, which pull water into the colon, softening the stool and decreasing gut transit time
One study in 80 people with constipation found that pectin can accelerate the movement of the stool through the intestines, improve symptoms of constipation and increase the amount of beneficial bacteria within the gut .

Another study found that rats fed a diet of apple fiber had increased stool frequency and weight, despite being given morphine, which causes constipation
Apples are a simple thanks to boost the fiber content of your diet and alleviate constipation. you'll eat them whole, juiced or in salads or food . Granny Smith apples have a very high fiber content

3. Pears

Pears are another fruit rich in fiber, with about 5.5 grams of fiber during a medium-sized fruit (about 178 grams). that's 22% of the recommended daily fiber intake
Alongside the fiber benefits, pears are particularly high in fructose and sorbitol, compared to other fruits .

Fructose may be a sort of sugar that's poorly absorbed in some people. this suggests that a number of it finishes up within the colon, where it pulls in water by osmosis, stimulating a movement
Pears also contain the sugar alcohol sorbitol. Like fructose, sorbitol isn't well absorbed within the body and acts as a natural laxative by bringing water into the intestines
You can include pears in your diet during a big variety of the way . Eat them raw or cooked, with cheese or include them in salads, savory dishes and food .

4. Kiwi

fruitYou can get around 2.3 grams of fiber per kiwifruit (about 76 grams), which is 9% of the recommended daily intake (17).
In one study, 38 people over age 60 got one kiwifruit per 66 pounds (30 kg) of weight per day. This resulted in an increased frequency and simple defecation. It also softened and increased the majority of stools .

Another study in people with constipation found that eating two kiwifruits daily for four weeks resulted in additional spontaneous bowel movements, a discount in laxative use and overall increased satisfaction with bowel habits (19Trusted Source).
Furthermore, a 3rd study gave 54 people with irritable bowel syndrome two kiwifruits per day for four weeks. At the top of the study, participants reported increased frequency of bowel movements and faster colonic transit times

It’s not just the fiber in kiwifruit that’s thought to fight constipation. An enzyme referred to as actinidain is additionally hypothesized to be liable for kiwifruit’s positive effects on gut motility and bowel habits
Kiwifruits are often eaten raw. Just peel them or cut them in half and scoop out the green flesh and seeds. they create an excellent addition to fruit salads and may be added to smoothies for a fiber boost.

5. Figs

Figs are an excellent thanks to boost your fiber intake and promote healthy bowel habits.
One medium-sized raw fig (about 50 grams) contains 1.6 grams of fiber. Moreover, just half a cup (75 grams) of dried figs contains 7.3 grams of fiber, which is nearly 30% of your daily requirements
A study in dogs investigated the consequences of fig paste on constipation over a three-week period. It found that fig paste increased stool weight and reduced intestinal transit time
Another study in 40 people with constipation found that taking 10.6 ounces (300 grams) of fig paste per day for 16 weeks helped speed up colonic transit, improved stool consistency and alleviated stomach discomfort

Interestingly, figs contain an enzyme called ficain, which is analogous to the enzyme actinidain found in kiwifruit. it's thought this might contribute to its positive effects on bowel function, alongside its high fiber content
Figs are a delicious snack on their own and also pair well with both sweet and savory dishes. they will be eaten raw, cooked or dried and go well with cheese and gamey meats, also as on pizza, in food and in salads.

6. Citrus Fruits

Citrus fruits like oranges, grapefruits and mandarins are a refreshing snack and an honest source of fiber.
For example, one orange (about 131 grams) contains 3.1 grams of fiber, which is 13% of the recommended daily fiber intake. Meanwhile, one grapefruit (about 236 grams) contains 2.6 grams of fiber, meeting 10% of your daily needs

Citrus fruits also are rich within the soluble fiber pectin, especially within the peel. Pectin can accelerate colonic transit time and reduce constipation
In addition, citrus fruits contain a flavanol called naringenin, which can contribute to the positive effects of citrus fruits on constipation

Animal studies have shown that naringenin increases fluid secretion into the colon, causing a laxative effect. However, more research in humans is required
It’s best to eat citrus fruits fresh to form sure you get the utmost amount of fiber and vitamin C . Oranges and mandarins are a handy dish , and grapefruit goes well during a salad or cut in half for breakfast.

7. Spinach and Other GreensGreens 

like spinach, Brussels sprouts and broccoli aren't 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 undergo the gut.

One cup of cooked spinach contains 4.3 grams of fiber, or 17% of your recommended daily intake. to urge spinach into your diet, try adding it to a quiche, pie or soup. Baby spinach or tender greens are often added raw to salads or sandwiches for a fiber boost

Though they’re unpopular with some, Brussels sprouts are super healthy, and lots of people find them tasty. Just five sprouts contain 10% of your daily fiber needs for less than 36 calories. they will be boiled, steamed, grilled or roasted and are good hot or cold .

Broccoli contains 3.6 grams of fiber in only one stalk (about 150 grams). this is often like 16% of your recommended daily fiber intake. It are often cooked and added into soups and stews, also as eaten raw in salads or as a snack .

8. Jerusalem Artichoke and Chicory

Jerusalem artichoke and chicory belong to the sunflower family and are important sources of a kind of soluble fiber referred to as inulin
Inulin may be a prebiotic, which suggests it helps stimulate the expansion of bacteria within the gut, promoting digestive health. It’s particularly beneficial for Bifidobacteria
A review of research on inulin and constipation found that inulin increases stool frequency, improves consistency and reduces gut transit time. It also features a mild bulking effect by increasing the bacterial mass within the stool .

A recent study in 44 healthy adults with constipation found that taking 0.4 ounces (12 grams) of inulin from chicory per day increased stool frequency and softness
Jerusalem artichokes are tubers that have a nutty flavor. you'll find them in most supermarkets,
sometimes under the name sunchokes or topinambur. they will be roasted, steamed, boiled or mashed.
Chicory root isn't commonly found in supermarkets but has become a well-liked coffee alternative in its ground form.

9. Artichoke

Scientific research shows that artichokes have a prebiotic effect, promoting good gut health and regularity.
Prebiotics are indigestible carbohydrates like inulin that feed the beneficial bacteria within the gut, increasing their numbers and protecting against the expansion of harmful bacteria .

One study found that folks who ate 10 grams of fiber extracted from artichokes a day for 3 weeks had greater numbers of beneficial Bifidobacteria and Lactobacilli bacteria. It also found that levels of harmful bacteria within the gut decreased
Additionally, prebiotics are found to extend stool frequency and improve stool consistency in people with constipation .

Cooked artichokes are often eaten hot or cold. The outer petals are often achieved and therefore the pulpy part eaten with a sauce or dip. the guts of the artichoke are often scooped out and dig pieces.

10. Rhubarb

Rhubarb may be a leafy plant that's documented for its bowel-stimulating properties.
It contains a compound referred to as sennoside A, more commonly referred to as Senna, a well-liked herbal laxative

A study in rats found that sennoside A from rhubarb works by decreasing levels of aquaporin 3, a protein that regulates the movement of water within the intestines (45Trusted Source).
A lower level of aquaporin 3 means less water is moved from the colon back to the bloodstream, leaving stools softer and promoting bowel movements.
Furthermore, 1 cup (122 grams) of rhubarb contains 2.2 grams of dietary fiber, which provides 9% of your recommended daily fiber intake .

The leaves of the rhubarb can't be eaten, but the stalks are often sliced and boiled. Rhubarb features a tart flavor and is usually sweetened and added to pies, tarts and crumbles. It also can be added to oats or muesli for a fiber-rich breakfast.

11. Sweet Potato

Sweet potatoes contain an honest amount of fiber to assist alleviate constipation.
One medium-sized sweet potato (about 114 grams) contains 3.8 grams of fiber, which is 15% of the recommended daily intake

Sweet potatoes contain mostly insoluble fiber within the sort of cellulose and lignin. They also contain the soluble fiber pectin
Insoluble fiber can aid bowel movements by adding bulk and weight to stools (49Trusted Source).
One study checked out the consequences of eating sweet potato on people undergoing chemotherapy .

After just four days of eating 200 grams of sweet potato per day, participants experienced improved symptoms of constipation and reported less straining and discomfort, compared to the control group .

Sweet potato are often roasted, steamed, boiled or mashed. It are often utilized in any recipe that involves regular potatoes.

12. Beans, Peas and Lentils

Beans, peas and lentils also are referred to as pulses, one among the most cost effective , fiber-packed food groups you'll include in your diet.

For example, 1 cup (182 grams) of cooked navy beans, the sort used for baked beans, contains a whopping 19.1 grams of fiber, which is nearly 80% of the recommended daily intake .
Furthermore, in only one-half cup (99 grams) of cooked lentils, there are 7.8 grams of fiber, meeting 31% of your daily needs .

Pulses contain a mixture of both insoluble and soluble fiber. this suggests they will alleviate constipation by adding bulk and weight to stools, also as soften them to facilitate passage .

To include more pulses in your diet, try adding them to soups, blending them to form healthy dips, including them in salads or adding them into ground-meat dishes for extra bulk and taste.

13. Chia SeedsChia seeds 

are one among the foremost fiber-dense foods available. Just 1 ounce (28 grams) of chia seeds contains 10.6 grams of fiber, meeting 42% of your daily needs .

The fiber in chia is formed from 85% insoluble fiber and 15% soluble
When chia comes into contact with water, it forms a gel. within the gut this will help soften stools and make them easier to pass
What's more, chia can absorb up to 12 times its own weight in water, which may help add bulk and weight to stools

Chia is extremely versatile and may be added into many various foods, considerably boosting fiber content without an excessive amount of effort.
They work perfectly sprinkled onto cereal, oats or yogurt. you'll also add them into a smoothie or veggie juice, or mix them into dips, salad dressings, food or desserts.

14. Flaxseeds

Flaxseeds are used for hundreds of years as a standard remedy for constipation, because of their natural laxative effects .

In addition to numerous other health benefits, flaxseeds are rich in both soluble and insoluble dietary fiber, making them a perfect digestive aid.

Just 1 tablespoon (10 grams) of whole flaxseeds contains 2.8 grams of fiber, meeting 11% of your daily needs .

One study in mice found that those fed a flaxseed-supplemented diet had shortened small intestinal transit time and increased stool frequency and stool weight .

The researchers suggested that insoluble fiber acts sort of a sponge within the intestine , retaining water, increasing bulk and softening the stool. Meanwhile, the soluble fiber promotes bacterial growth, adding mass to the stool.

Additionally, short-chain fatty acids are produced during the bacterial fermentation of soluble fiber, which increases motility and stimulates bowel movements.

You can eat flaxseed on cereal or yogurt and use it in muffins, breads and cakes.
However, not everyone should use flaxseed. Pregnant and lactating women are often advised to avoid it because it's going to stimulate menstruation (59Trusted Source).

15. Whole-Grain bread Rye bread 

may be a traditional bread in many parts of Europe and rich in dietary fiber.
Two slices (about 62 grams) of whole-grain bread contain four grams of dietary fiber, meeting 15% of your daily requirements. Some brands contain even quite this (60, 61Trusted Source).
Research has found bread to be simpler at relieving constipation than regular wheat bread or laxatives.

One study in 51 adults with constipation investigated the consequences of eating 8.5 ounces (240 grams) of bread per day .
Participants who ate bread showed a 23% decrease in intestinal transit times, on the average , compared to those that ate wheat bread. They also experienced softened stools and increased frequency and simple bowel movements .

Rye bread are often utilized in place of normal white wheat bread. It’s usually denser and darker than regular bread and features a stronger flavor.

16. Oat Bran

Oat bran is that the fiber-rich outer casing of the oat grain.
It has significantly more fiber than the commonly used quick oats. In one-third cup (31 grams) of oat bran, there are 4.8 grams of fiber, compared to 2.7 grams in quick oats .

Two studies have shown the positive effects of oat bran on bowel function.
First, a study from the united kingdom showed that eating two oat-bran biscuits per day significantly improved the frequency and consistency of bowel movements and reduced pain in participants aged 60–80 .

A different study in home residents in Austria found that adding 7–8 grams of oat bran to the diet per day resulted during a significant reduction in laxative use .
Oat bran can easily be combined with granola mixes and baked into bread or muffins.

17. Kefir

Kefir may be a fermented milk beverage that originated within the Caucasus in West Asia. The word kefir springs from a Turkish word sense “pleasant taste”.
It is a probiotic, which suggests it contains bacteria and yeasts that benefit your health when ingested. Kefir contains various species of microorganisms, counting on the source .

One four-week study had participants drink 17 ounces (500 ml) of kefir per day after their morning and evening meals. At the top of the study, participants used fewer laxatives and experienced improvements in stool frequency and consistency .
Additionally, a study in rats fed kefir showed increased moisture and bulk within the stool, which might make it easier to pass .

Kefir are often enjoyed plain or added to smoothies and salad dressings. It also can be mixed in with cereals and topped with fruits, flaxseeds, chia seeds or oat bran to feature some fiber.
The Bottom LineThere are many fruits, vegetables, pulses and seeds which will help relieve constipation.

A diet high in fiber helps add bulk and weight to stools, soften them and stimulate bowel movements. However, in some people, high-fiber diets can make constipation worse, so it’s important to speak to your healthcare provider about what's right for you.
In addition, it’s vital to drink many water. confine mind that your fluid requirements will increase once you increase your fiber intake.
Regular exercise is another critical think about improving symptoms of constipation and developing a healthy bowel habit.

If you've got constipation, attempt to gradually introduce a number of the foods above to your diet, also as drink many water and have interaction in workout , to enhance your regularity, stool consistency and overall comfort.

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Without medicines:17 natural Foods that treat constipation
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