Digestive rescue: The best foods to beat constipation fast

Written by – Jaya Pathak

Constipation is a digestive issue which is affecting up to 20% of adults globally. It is quite common. Lack of dietary fiber, fluids and exercise causes constipation. But certain medicines or medical conditions can be the cause of constipation too. It can be treated with changes in diet and exercise. Once the patient may require certain medicines and changes in medicines or other treatments prescribed by a professional. A long term constipation is called chronic constipation which may require creating another disease that can cause or worsen constipation.

Constipation Relief:

 Symptoms of Constipation

• Fewer than three stools a week
• Hard, dry and lumpy stools
• Straining when passing stool
• A feeling that not all stool has passed
• A feeling that the rectum is blocked
• need to use a finger to pass stool

How fibers can help in relieving Constipation?

Fiber can accelerate, soften and increase the frequency because it is passed through intestines undigested. A recent study says that nearly 90% of females and 97% of males assigned at birth do not enough fiber in their diets.

There are prominently two types of fiber:

1. Insoluble fiber passes through your digestive tract intact. It can help to increase the bulk and frequency of your stool.
2. Soluble fiber can absorb water and forms gel like consistency. It can help to soften your stool and reduce blood cholesterol and sugar levels.

Increasing dietary fiber intake, it can help you to relieve your symptoms of Constipation.  these foods may accelerate cause of the increase stool frequency.

Foods that can help relieve constipation:

1. Fruits: Many foods naturally contain fiber but some of them are rich than others. By adding these fruits into your diet, you can get relief from constipation as it supports frequent bowel movement.

• You can add dried plums in your diet, nearly 40g of plums which can help bulk to stool. The soluble and insoluble fibers present in this fruit can help to retain water and produce fatty acid which increases the weight of stool.
• An apple contains 4.8g of fiber. It also contains pectin which increases the frequency of stool, decreasing the hardness, duration and the need for laxatives.
• Pears contains 5.5g of fiber. It is rich in sorbitol and fructose which acts like mild laxative. It increases the bowel movement.
• One kiwi contains 2.3g of fiber. This fruit can help to relieve constipation by improving the consistency, decreasing the stool duration and abdominal strain, pain and discomfort.
• Half cup of figs contains 7.3g of fiber. Consumption of figs can help to alleviate the abdominal discomfort.
• Citrus fruits are rich in pectin and naringenin which can help to reduce constipation.
• Blueberries is a rich source of insoluble fiber. It helps to maintain regularity in the digestive tract and ultimately it can prevent constipation. Consumption of blueberry also adds extra fiber. They are rich in antioxidants.
• Raisins are a good source of fiber. It can help you to get relief from constipation. You can sprinkle some of the raisins on the top of yogurt or oats to get extra sweetness and texture.
• Cherries contains a lot of fiber, anti-inflammatory nutrients, vitamin A & C. It can help to lower the risk of chronic disease as well as can help you to get relief from constipation. It offered both soluble and insoluble fiber.
• Papaya is also rich in fiber. It also contains calcium, magnesium and potassium.

2. Vegetables: Vegetables are a rich source of fiber. It can help to reduce constipation.

• Spinach, brussels sprouts and broccoli is rich in fiber and can help add weight to stools. 100 gram of cooked spinach contains 1.6g of fiber. Brussels sprouts contain 3.5g of fiber while broccoli has 2.5 about fiber in just one cup.
• Jerusalem artichoke and chicory is from sunflower family. It contains insulin which is a fiber which promote gut help. Addition of this vegetable into the diet can improve the frequency and softness of stool.
• Artichoke contains 6.9g of fiber. These vegetables have prebiotic effect which can help to increase the frequency of stool, the prebiotics are basically indigestible carbohydrates which can feed good bacteria in your gut.
• One cup of Rhubarb contains 2.2g of fiber. It contains a compound which decreases a protein which regulates the movement of water in the Intestine. Consumption of this vegetable can promote bowel movements.
• A medium sized sweet potato contains 3.6g of fiber. It is rich in insoluble fiber in the form of cellulose and lignin. It also contains pectin which is a soluble fiber which eases bowel movements.

3. Legumes and seeds: Seeds and legumes are great source of fiber. Addition of such elements in your diet can help to relieve from constipation.

• Beans, peas and lentils are rich in fiber. It mixes both soluble and insoluble fiber which help to alleviate constipation by adding weight to stools. It also has to soften them to facilitate passage.
• Chia seeds is one of the fiber rich foods available. It contains nearly 28% of fibre by weight. It contains insoluble fiber in the form of gel which get mixed with water in the gut and helps to soften and facilitate passage of stools. It also absorbs its weight in water which can help to add weight to stools.
• Flaxseeds contains 2.5g of soluble and insoluble fiber. It can help to reduce constipation and improve the blood sugar level and fat level in the body.

4. Grains and dairy products: Grains are a rich source of fiber. Fermented dairy products will be very beneficial for you if you are seeking to get relief from Constipation.

• Rye bread can help you to get relief from Constipation as it is rich in soluble fiber content. It absorbs water and promotes the formation of larger and softer stools. Rye bread also facilitates the passage of stools.
• Oat bran is a good source of fibre. One third cup of raw old bran contain 4.8g of fiber. It promotes the movement of bowel in the body.
• Kefir is a fermented milk beverage. It is a probiotic. It contains bacteria, which can benefit your health when ingested. It will help you to decrease abdominal pain and improve the composition of gut microbiome.

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