Constipation is an issue where people find it problematic to have bowel movements. An individual is considered constipated when they have less than three bowel movements per week. If an individual has less than one bowel movement in a week, they are deemed severely constipated.
We all know the best way to fight constipation naturally is to consume fiber because they are known to boost even the laziest transits.
Well, knowing how fibers work on transit is all well and good, but to fight constipation effectively, you should perhaps start by knowing the foods that contain the most amount of fiber. That’s why in today’s post, we will be sharing with you the top 10 foods for constipation. They are as follows:
1. Legumes
Legumes such as lentils, chickpeas, split peas, kidney beans, white beans, or beans are particularly recommended in case of constipation. So even if you are not crazy about split peas, when your transit is down, you exchange the starchy foods on your plate for pulses.
If you’re looking for a simple means to oncet your fiber intake, beans are a great option to consider. Include them in soups, dips, or side dishes for a delicious dose of fiber.
2. Spinach
In case of constipation, it is obviously advisable to consume vegetables rich in fiber to facilitate transit. Among the best anti-constipation vegetables, we, therefore, find spinach, beetroot, fennel, celery, endive, or peas. During digestion, the fibers they contain will fill up with water, which will facilitate intestinal transit.
Spinach is high in both fiber and magnesium, both of which helps in flushing things through the colon, and it has been revealed to alleviate constipation. Broccoli is another superstar in the fiber world and should be consumed raw for full benefits.
3. Red fruits
And some other fresh fruits are also great for lazy transit. Logically, when you think about it: the fibers they contain are fibers that have the particularity of swelling by absorbing the water present in the digestive tract. And suddenly, to increase the volume of stool and facilitate transit! Among the most effective anti-constipation fruits, we find, in addition to red fruits: plums, kiwi, passion fruit, grapes, guava. Warning: it is important to consume them with the skin, and also to eat their seeds and seeds!
4. Olive oil
A 100% effective grandmother’s remedy to fight against constipation: in the morning, on an empty stomach, you will swallow a tablespoon of plain olive oil (possibly with the juice of 1/2 lemon). Weird? Not that much in fact! Olive oil indeed contains olein, a substance with purgative properties which has the particularity of softening the stool and facilitating their evacuation. As a result, olive oil is a little-known laxative, but very effective. Not very glam, but it works.
5. Prune
There are two main reasons why prunes and dried fruits in general like dried apricots, figs, or walnuts are excellent anti-constipation foods. The first: they are very rich in fiber, magnesium, and mineral salts. The second: contain sorbitol, a type of sugar that allows the intestine to contract well to pass stool more easily. Dried fruits are therefore natural laxatives not to be forgotten in case of constipation! But beware: quite rich in calories, it is better to consume in small handfuls, sparingly.
Studies also reveal that consuming prunes and prune juice can be more helpful than other constipation-relieving treatments.
Another research in Alimentary Pharmacology and Therapeutics revealed that prunes work even better than medications containing psyllium. Another research confirms that prunes should be used as first-line therapy for constipation.
6. Water
When we suffer from constipation, we tend to focus on foods that may or may not improve our transit. But hydration also plays a very important role! Indeed, in the event of lazy transit, it is essential to hydrate and drink at least 6 to 8 glasses of water per day. And preferably waters rich in magnesium. And yes: magnesium allows the muscles to relax, which will facilitate the evacuation of stool.
7. Dandelion tea
Dandelion tea is recommended in cases of occasional constipation because it has gentle laxative properties. It is therefore ideal for regaining regular transit in a short time! On the preparation side, it’s very simple. To enjoy the benefits of dandelion, steep 1 teaspoon of dried dandelion roots in a cup of boiling water. Drink this laxative herbal tea morning, noon, and night!
8. Flax seeds
When our transit is to absent subscribers, it is more than recommended to sprinkle your meals with flax seeds. Indeed, these small seeds with many health benefits have, among other things, the particularity of having a very effective laxative effect! Another way to consume them: soak 2 tablespoons of flax seeds in ½ glass of water in the evening, and mix them in yogurt the next day.
9. Oat bran
Oat bran, we often talk about its appetite suppressant and slimming properties, but less about its laxative properties. Well, it’s true that it’s a little less sexy, but still, it’s devilishly practical in case of constipation! Very rich in fiber, oat bran works a bit like a sponge: in our digestive tract, it absorbs water, and will therefore make the stools softer and easier to evacuate. To sprinkle in yogurts, salads, compotes.
A 12-week study discovered that 59% of individuals who ate 7–8 grams of oat bran every day were able to stop using laxatives — as oat bran was just as significant at alleviating constipation.
Oat bran is high in both soluble and insoluble fiber, which may assist in relieving constipation and aid bowel health.
10. The Orange juice
Citrus fruits such as, oranges, grapefruits, and mandarins are loaded with fiber and include numerous compounds that can decrease constipation, including pectin and naringenin.
Grandmother’s Tip: if you are not into olive oil, in the morning, on an empty stomach, you can drink a large glass of squeezed orange juice instead (homemade of course). Citrus fruits are renowned for their richness in insoluble fibers, and orange juice will be perfect to gently unblock our transit. To start your
day in style.
That’s all we have for you today. Remember, increasing your fluid intake, consuming high-fiber foods and getting a regular workout is the most effective way of relieving constipation. We hope you find our top 10 foods for constipation list informative and helpful. Thanks for reading.
