Constipation is a prevalent condition observed in people, and it could make one struggle and sweat to clear their stomach in the morning. A constipated stomach would mean that other issues were analyzed in the body and might become severe if left untreated on time.
Sources say that approx 14-20 percent of people experience constipation at some point in their life, especially a pregnant woman, due to specific medication and foods consumed during her trimester.
Some symptoms of constipation include the inability to pass stool in the morning or, as a matter of fact, at any point in a day, which means passing stool less than the average rate that is three times in a week, feeling heavy and blocked in the stomach and passing lumpy & hard stool.
Usually, constipation occurs in an individual depending on various reasons such as medication, a prevalent disease, a chronic condition in the body, etc. Short-term constipation is a resultant factor of any medication or a recent lifestyle change, but a chronic condition of constipation could be the result of:
- Diabetes
- Irritable Bowel Syndrome
- Any intestinal tumor or the growth of one
- Mental Illness such as anxiety, stress, or depression
- Dementia
- Multiple Sclerosis
- Stroke
- Parkinson’s Disease
But with a proper diet and some effective foods, constipation could be effectively treated. Some of this superfood include:
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Apple
A medium-sized apple with the skin on contains 4.4 grams of fiber, and hence, the apple has enough fiber to cover up to 17 percent of the daily intake of protein required. Pectin is a substance fermented by bacteria in the gut, responsible for forming short-chain fatty acids that pull water in the colon leading to a smooth stool and no irritation during the process.
The dietary fiber known as pectin is obtained from an apple, and it helps improve the symptoms of constipation, leading to a smooth passing of stool. So apples are the easiest way to get fiber and eliminate the symptoms of constipation in an individual.
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Water
Water is the most effective way to improve a constipated condition in an individual. Experts often suggest consuming plenty of water in a day so that your body does not remain dehydrated because a dehydrated body would mean the intestine won’t be able to add up enough water for passing stool smoothly.
As a result of this, there is a passing of hard and lumpy stool, leading to piles or infection in the rectum. Drinking a glass of warm water frequently could also help pass stool, especially in the morning, and keep the body dehydrated enough.
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Kiwifruit
There is approximately enough fiber in a kiwifruit to fulfill the daily intake of 9 percent of the daily recommended fiber. A study conducted on old individuals where the participants were given two kiwis each per day for four weeks reported the end-results that all these participants had a good stool after that. There was no feeling of the blocked stomach in them.
According to hypotheses, an enzyme in Kiwifruit known as actinidain could be responsible for lessening constipation symptoms in individuals. It also leads to a positive effect on gut health and its ability to pass stool effectively in an individual.
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Fig
A fig contains about 30 percent of daily fiber intake, and it is perfect for reducing the signs of constipation in an individual.
A 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
~ Healthline
Figs also contain an enzyme called ficain, which is somewhat similar to the enzyme in kiwifruit and helps in smooth bowel function and positive effect on gut health.
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Pulses
Beans, lentils, chickpeas could be the right solution for curing constipation in person. All these pulses are high in fiber and enable smooth bowel function leading to the elimination of constipation. Mot only does pulses are rich in fiber. They have other nutrients, such as vitamin B6, zinc, potassium, etc.
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Broccoli
Broccoli is rich in a substance known as Sulforaphane, which helps in easing the digestion process in the gut and reducing all the microorganisms in it that could cause an obstacle in the smooth bowel function.
In a 2017 study, healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.
~ Medical news Today
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Olive and Flaxseed Oil
Olive and Flaxseed oil have a laxative effect on them, making the bowel movement easy and slippery, reducing the gut’s constipated impact. Moreover, both these oils’ properties involve antioxidant and anti-inflammatory, making it even more favorable for gut health.
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Yogurt
Unflavoured yogurt contains Lactobacillus acidophilus and Bifidobacterium lactis, helping to eliminate constipation. Probiotic is a good bacteria present in dairy products such as yogurt, which helps remove the signs of constipation in a person. Experts advise people with chronic constipation to eat about 180 milliliters of yogurt for two weeks for an easy movement of bowels from the gut to the colon.
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Citrus Fruits
One orange contains 13 percent of the recommended daily intake of fiber, and other citrus food such as grapefruit contains 10 percent of daily intake.
These data make citrus fruits a great source of fiber consumption, which could eliminate constipation symptoms in an individual, leading to easy stool passing.
Apart from being excellent sources of fiber, citrus fruits contain pectin and naringenin, contributing to ease in bowel movement and reducing constipation.
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Spinach and Leafy Vegetables
Spinach, Brussels sprouts, and other leafy veggie are not only rich in fiber but do have other nutrients such as vitamin C, folate, etc. The consumption of these green leafy veggies adds weight to the stool leading to an easy passing of them from the rectum and removing constipation signs.
A cup of cooked spinach has 17 percent of daily fiber intake, and on the other hand, Brussel sprouts contain 10 percent of daily fiber intake. These green veggies can make a difference in reducing constipation and improving the diet.
All these lists of foods can make a difference in a constipated individual’s eatery habits and make it easy for the bowels to function in the gut and pass down quickly from the colon, reducing less infection or other diseases occurring from it.
