Constipation is a serious digestive problem that affects the health of many people. After all, not being able to have a bowel movement at least three times a week can be frustrating and irritating. It is mainly caused by dehydration, low fiber intake, lack of physical activity, taking certain medications, poor digestion, and bacterial imbalance in your gut. Look for natural ways to soften hard stools and solve your constipation problem.
Yes, nature does not cause you any side effects. There are foods that can help you fix your constipation problem. In this article, you will find foods for constipation that can help soften your stool.
What is constipation?
Constipation is defined as fewer than three bowel movements in a week or hard, small, dry and painful stools. Some people can have a bowel movement once or twice a day, while others go only a few times a week. It can also be an indicator of various diseases, including mental illness. You should consult a doctor if you are having bowel movements less than three times a week or if the consistency of the stool is difficult.
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Symptoms
Although the treatment depends on the root cause of the problem, you should get it checked right away. You should see a doctor if you experience any of the following symptoms,
- Less bowel movement
- Abdominal pain
- Blood in your stool
- Unexplained weight loss
Inability to have a bowel movement despite home remedies
How to prevent constipation?
As your food plays an important role in digestion, it can also help you deal with the problem. Constipation can be prevented by making certain lifestyle changes. Here’s what they are.
Drink more water
Dehydration is one of the biggest causes of constipation. Your stomach sends food to the colon. It is also known as colon. If your body doesn’t already have enough water, the large intestine absorbs water from your food waste. This leads to hard stools. In conclusion, you should consume at least 3 liters of water every day to prevent constipation.
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Foods rich in fiber
Consuming fiber-rich foods can help improve bowel movements. Studies show that dietary fiber can help with weight gain, softening, and reducing the likelihood of constipation. Good sources of fiber include pears, avocados, apples, carrots, beets, broccoli, artichokes, Brussels sprouts, green leafy vegetables, lentils, beans and chickpeas.
Limit high fat intake
Consuming fried foods, red meat and other fatty foods such as pork, sausage, whole milk, baked goods, pastries etc. can cause constipation by slowing digestion. If you experience persistent symptoms of constipation while consuming a high-fat diet, your doctor may advise you to reduce your fat intake. However, not all fats are unhealthy.
Drink coffee
Drinking coffee daily can help with bowel movements. Studies have found that caffeine can stimulate digestive muscles and improve bowel movements. However, do not consume too much coffee. Because too much caffeine can cause dehydration and worsen the condition.
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Exercise regularly
Lack of exercise can lead to constipation. People who exercise regularly do not experience constipation. Normally, the colon reacts to the action. And regular exercise can help build muscles in the digestive system and improve your bowel movements. Yoga is one way to help deal with the pain and discomfort of such digestive problems.
Avoid dairy products
This mainly occurs when the body becomes sensitive to components such as lactose found in cow’s milk. This can lead to excessive cheese and milk problems. So if you have a constipation problem, try to cut down on these foods.
Do Laxatives Help Constipation?
Wondering if taking laxatives can solve your constipation problem? Yes, it can be solved. But you will depend on them for life. This will make your situation worse. Laxatives can be taken to treat constipation if you have no other option. Instead, you can treat your constipation naturally by eating foods that are good for digestion.
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Apple
Eating an apple a day, especially with the fiber-rich skin, helps relieve constipation. They are a source of both soluble and insoluble fiber for the skin. They help soften your stool. This allows you to pass stool easily. Also, apples are great for your overall health.
Prunes
If you struggle with constipation daily, take 2-3 prunes, soak them in water overnight and eat them in the morning on an empty stomach. Insoluble fiber, sorbitol and chlorogenic acid have a laxative effect. Hence, this practice may help your constipation. You can also consume prunes in juice form.
Flax seeds
Being high in fiber, flax seeds absorb water in the intestines and form a gel that makes your stool softer and easier to pass. Include at least 1-2 tablespoons of flax seeds in your diet per day. You can eat it as it is or sprinkle it on your salad, mix it into your batter or make it into a chutney powder.
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Healthy fats
Healthy unsaturated—monounsaturated and polyunsaturated—fats can lower your risk of digestive problems. Include healthy fats like olive oil, butter, coconut, organic ghee, nuts and seeds in your daily diet. All of these help to initiate bowel movements, relieve constipation and encourage contractions in the bowels.
Vegetables
Try to include 5-6 cups of colorful vegetables in your daily diet. Be sure to include greens like spinach, broccoli, and Brussels sprouts. Because they are an excellent source of vitamins and minerals. Always cook them and eat them if you feel bloated. They are easy on your sensitive gut.
Conclusion
Apart from these foods, always keep yourself well hydrated. Drink water often. Do some form of physical activity every day. Keep your stress under control and get enough restful sleep.
