Constipation is a digestive condition characterized by hard and lumpy stool that does not come out easily and completely. The bowel movement becomes tough and occurs less regularly. This condition can affect anyone regardless of their age.
One of the major contributors of constipation is the lack of fiber in the foods we eat. Fiber plays a very important role in our digestive system by adding bulk to the stool hence reducing the propensity of constipation. There are two main types of fiber found in our foods i.e. soluble and insoluble fiber both of which are only found in fruits, vegetables, and other plant foods. It is, therefore, important that when we chose the foods that we eat, a lot of considerations should be placed on foods from plants. These are some of the foods that can help relieve constipation.
How to relieve constipation
Nuts are rich in fiber, the ingredient that helps in reducing constipation. Peanuts, for example, contain high levels of insoluble fiber which plays a great role in regulating the bowel movements. Insoluble fiber is particularly important because it does not absorb water hence enabling more bowel and intestinal movements. If taken in correct quantities, nuts are very effective in relieving constipation and maintaining a healthy digestive system.
Apart from the sweet taste in they leave in the mouth, prunes have a high concentration of both soluble and insoluble fiber. Soluble fiber present in prunes can break down the clogs in the digestive system as it absorbs water and becomes smoother. One piece of prune contains about one gram of fiber. Apart from the fiber, prunes also contain ingredients that help in relieving constipation. Sorbitol helps in returning the lost water back into the colon while the chemical other chemicals and digestive enzymes present in prunes help in increased activities in the digestive system.
Whole grain bread
Whole grains have a high concentration of fiber which is number one ingredient for the relief from constipation. Whole grain rye bread particularly contains high-quality fiber and other ingredients like the arabinoxylan that encourages the smooth flow of food in the intestines. Ezekiel bread, the type of whole grain bread made from legumes also works well to relieve constipation.
Cooked spinach is very rich in fiber as well as the mineral magnesium. While fiber adds bulk to the stool hence making it easy to pass, magnesium helps in the contraction of colon walls and absorption of water into the colon. Both activities help in the smooth flow of the stool…