14 foods that can help you poop and relieve constipation

We include products we think are utilitarian for our readers. If you buy through links on this page, we may earn a small perpetration. here ’ s our process. In this article, we look at 14 foods that can promote intestine movements. We besides explore the causes and treatments of constipation. The gamble of constipation increases with old age. approximately 33 out of every 100 adults over the age of 60 in the U.S. have symptoms of constipation. stultification is identical coarse. In the United States, around 16 out of every 100 adults have symptoms of constipation.

Everyone ’ sulfur intestine habits are different, but people who are constipated normally have fewer than three intestine movements per week. A person may besides notice minor streaks of brilliantly bolshevik blood in the stools or on the toilet newspaper after wiping. People who are constipated may have : The medical community defines constipation as a reduction in intestine movements or difficulty excrete stools. constipation is a common ailment that often results from the diet and life style. Eating certain foods can help to improve the frequency of intestine movements. Everyone ’ sulfur bowels respond to foods differently, but the pursuit sanitary, natural foods can help to relieve constipation :

1. Water

dehydration is a common lawsuit of constipation, and drinking plenty of water system can much help to ease or resolve the symptoms. When a person become dehydrated, their intestines can not add adequate water to stools. This results in hard, dry, and lumpy stools and can lead to constipation .

2. Yogurt and kefir

share on PinterestProbiotics may help to improve gut health. many dairy products, including yogurt and kefir, contain microorganism known as probiotics. Probiotics are much called “ good ” bacteria, and they may help to improve gut health and soften stools. In a 2014 study, researchers investigated the use of an unflavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus, and Bifidobacterium lactis to treat stultification. The researchers found that eating 180 milliliters of this yogurt each dawn for 2 weeks shortened the prison term it took waste to move through the bowels in people with chronic stultification .

3. Pulses

Most beans, lentils, chickpeas, and peas are very eminent in fiber, which is a alimentary that promotes good digestion and reduces constipation. A 2017 study found that 100 grams ( deoxyguanosine monophosphate ) of cook pulses provides around 26 percentage of the daily fiber intake recommended in the U.S. A 100 guanine serve of pulses besides contains significant quantities of other nutrients that help to ease constipation, such as potassium, vitamin bc, zinc, and vitamin B6 .

4. Clear soups

clear soups are alimentary and easy to digest. They besides add moisture to hard, dense stools, which can soften them, making them easier to pass. warm liquids and foods are besides generally easier to digest .

5. Prunes

Prunes and snip juice are a tested home plate remedy for stultification in many parts of the worldly concern. Prunes contain a bunch of fiber, a food known to ease and speed up intestine movements. Prunes besides contain sorbitol and phenolic resin compounds that may have gastrointestinal benefits. A 2014 review concluded that eating prunes may increase the frequency of intestine movements and improve fecal matter consistency in people with constipation. In most of the studies included in the review, the participants ate 100 guanine of prunes daily, or about 10 prunes .

6. Wheat bran

Wheat bran is another popular home rectify for constipation. It is rich in insoluble fiber, which can speed up the flow of materials through the intestines.

A 2013 survey found that eating a breakfast cereal containing wheat bran every day for 2 weeks improved intestine routine and abridge stultification in healthy women who did not normally eat much fiber .

7. Broccoli

Broccoli contains sulforaphane, a meaning that may protect the gut and ease digestion. Sulforaphane may besides help to prevent the giantism of some intestinal microorganisms that can interfere with healthy digestion. In a 2017 study, healthy people ate either 20 gram of raw broccoli sprouts or 20 gigabyte of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of stultification and flying intestine movements .

8. Apples and pears

Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose. These fruits besides contain high levels of water system, which can help to ease digestion and prevent stultification. To get the most benefit from apples and pears, eat them raw and whole, with the skin intact .

9. Grapes

Grapes have a high skin-to-flesh proportion, which means that they are rich in fiber, and they besides contain a lot of water. To ease constipation, try eating a few handful of raw, wash grapes .

10. Kiwis

On average, 100 g of kiwi contains around 2–3 gravitational constant of fiber, which can add bulk to stools and speed up the intestinal flow. Kiwis besides contain actinidine, an enzyme that promotes motion in the upper gastrointestinal tract, and respective phytochemicals that may play a function in improving digestion .

11. Blackberries and raspberries

Blackberries and raspberries are rich in fiber and water, which can both ease constipation. Try eating a handful or two of raw, wash blackberries or raspberries a day .

12. Whole wheat breads, cereals, and pastas

hale pale yellow products are an excellent reference of insoluble fiber, which adds weight unit to stools and speeds up the flow of materials through the intestines. To get the most nutrients from wholly wheat products, eat them raw or lightly cooked. solid wheat breads and cereals that besides contain nuts and seeds pack flush more fiber into each serve .

13. Olive and flaxseed oils

partake on PinterestOlive oil can ease the flow of materials through the intestines. olive and linseed oils have a mild laxative effect, which can ease the flow of materials through the intestines and relieve constipation. These oils besides contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties. A 2015 study found that olive and linseed oils help to relieve stultification in people undergo hemodialysis .

14. Sauerkraut

Sauerkraut contains probiotic bacteria that may help to improve digestion and reduce stultification. These bacteria may besides boost immune affair and the digestion of lactose. A 2016 study found that 2 tablespoons of homemade sauerkraut contain around the like amount of bacteria as probiotic supplements.

source : https://nutritionline.net
Category : Healthy