FOODS THAT HELP WITH CONSTIPATION

Before delving into foods that help with constipation, we should at least get a glimpse of what constipation actually means because it will help us avoid it.

Constipation means the sluggish and difficult transit or movement of the intestinal contents with evacuation being infrequent and firm feces seemingly excessive.

Some of the cases of constipation are actually functional in nature which may be due to the weakness taking place in the large intestine’s masculature. In some cases, it seems very concrete which may be organic but with rectum or colon cancer it is seemingly the most serious.

It may be considered normal moving from two evacuations on a daily to just once a day but when this becomes less frequent; it is then seen as constipation.

Causal Factors for Constipation

The following factors predispose or influences to the above mentioned atonic functional constipation. They are listed down below.

Improper Diet

An improper diet coupled with insufficient fiber or water intake triggers constipation and as a result this will cause the intestinal lining to not become stimulated and at the same time weakened.

Bowel habits

When there is irregular bowel habit which may occur due to nervous tension and the call to defecate being ignored, then there is possibility of losing the intestinal reflex.

 

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Laxative Abuse

The abuse of laxatives will definitely cause inflammation in the intestinal mucosa and this results to the normal stimuli not being sensitized to it.

Lack of physical exercise

Physical exercise helps in stimulating the reflex to defecate but if physical exercise is lacking, it will trigger a case of constipation.

When these cases mentioned above are corrected, functional constipation are corrected and as such a proper diet is beneficial or essential to providing the solution.

Some Foods to Help With Constipation

Fiber

Amongst the nutrients and foods to help with constipation, fiber is essentially needed because after digesting plant-based foods, their fiber stay in the intestine where it will help in forming feces in bulk. This is because fiber from plant-based foods does not pass to the bloodstream.

The feces will definitely seem dry and hard when there is lack of fiber in the diet. This will cause the movement via the intestine to appear somewhat difficult thereby causing constipation. Water and fiber is essential for normal functioning of the intestine.

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Water

The body can get water from anywhere it seems obtainable if there is inadequate water intake. For instance, from the feces. Proper hydration is good but not sufficient enough by itself to counter constipation. Therefore, it is recommended we drink on average from 1.5 to 2 liters of water on a daily.

Fruit

Fruit makes available fiber and water which promotes the movement of feces via the intestine. Fruits that are dried are quite effective in combating constipation, in particular figs, prunes and raisins. Therefore, they are highly recommended as foods to help with constipation.

Vegetables

Vegetables are high in fiber content and also make the fecal volume to increase, soften it thereby countering constipation. Take Spinach as an example

Legumes

Most legumes are highly rich in fiber and quite laxative. Soy is one of the legumes, you can get detailed information on soy here

Whole Grain

Insoluble fibers retain water in the feces and it is noteworthy that whole grains provide these insoluble fibers. The retention of water in the feces by insoluble fiber fosters the softening of the feces and also facilitates their movement via the intestine.

A breakfast which is taken with whole-grain flakes of oats or any other grains, with the presence of plum and figs in it, is capable of solving problems with constipation.

Wheat Bran

Studies have it that 42% of wheat bran’s weight is insoluble fiber, which tends to stimulate the intestine and also fights against constipation. However, it can diminish the absorption of minerals of some sort and may also cause obstruction internally.

Therefore, if it should be consumed separately from other whole grain, it should not be taken above 30 grams daily.

 

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Prunes

According to health.com, prunes are quite famous. There is a type of soluble fiber in prunes which is known as pectin. It has laxative and soothing effects and also contains some substances that help in stimulating peristaltic actions (i.e. intestinal contractions).

Prunes are quite laxative and using prunes and plums will help in overcoming certain causal factors of constipation.

Grape

In addition to knowing the foods to help with constipation, grapes facilitate the balancing of the intestinal flora and even promote proper process of digestion. They are one of the best foods to help with constipation whether fresh or dried.

Flaxseed

To consume flaxseed, it must be eaten whole and chewed properly. Their soluble fiber content prospers them with laxative effects. They are mucilage and pectin which also carry out enormous emollient effect precisely on the intestinal mucosa. Flaxseed can be ground as floor.

Apple

Apples are beneficial in cases such as diarrhea as well as constipation. Apples as one of the foods to help with constipation are effective in the sense that their action helps in regulating movement via the intestine.

Eating one or two apples on empty stomach will contribute in overcoming the primary causes of constipation.

Fig

Dried figs or fresh ones soothe the intestinal flora or the intestine when they are soaked. They also stimulate and act like the prunes. For more information regarding fig, read here

Honey

Fructose has laxative properties especially when they aren’t absorbed completely. Fructose is a sugar that represents approximately 50% of honey’s dry weight.

In order to overcome constipation, there are other foods that we must eliminate or reduce their intake because they don’t likely represent foods to help with constipation. The foods are listed below

Industrial Goods

Industrial baked foods lack fiber and they contribute to constipation.

Meat

Consuming meat especially when it is taken as primary food will only give rise to hard and small of feces that will move via the intestine in a difficult way since it is recorded that meat does not contain fiber. Meat contributes to the putrefaction process in the intestine and when constipation is combined, it may results to autointoxication.

 

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Fish

If fish is eaten without the combination of plant-based foods, it will lead to constipation since fish contains no fiber.

Shellfish

Shellfish is not considered as one of the foods to help with constipation because it is regarded as one of the primary causes of inflammation of the intestine and constipation except in intoxication cases when they result in acute diarrhea.

Chocolate

This product is refined and does not contain fiber. Therefore, when it is consumed on the regular, it promotes constipation and may likely disturb the functions of the intestine.

White Bread

When you replace white bread with whole grain bread, cases of constipation will vanish gradually.

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