Constipation is a prevalent medical condition that often results due to dietary issues and lifestyle changes. The good news is that eating foods rich in fibers and drinking a lot of water can help relieve constipation by improving the frequency of your bowel movements.
Typically, constipation is defined medically as difficulty in passing your stool or reduced bowel movements. Some of the significant signs and symptoms that you are suffering from constipation include:
- Hard and dry stools which is painful and uncomfortable to pass.
- Your stool resembles small stones
- Pain when passing stool
- You are not able to empty your bowels
- Loss of appetite
- Swollen belly
The Best Eating Diet and Nutrition for Constipation
Various natural and healthy foods can assist you in relieving constipation. Some of the most recommended and effective eating diet and nutrition for constipation include:
1. Drink Plenty of Water
If your body is dehydrated, you can suffer from constipation. Thus the first thing you should consider after noting you are constipating is drinking plenty of water.
It is important to note that your intestines will not add adequate water to your stools if your body does not have enough water. Thus the result is that you have a hard and dry stool, which is quite painful and uncomfortable to pass.
You can also drink naturally sweetened drinks, clear soups, and vegetable juices to ensure that your stool is soft and easy to pass.
Fruits such as oranges, pears, apples, grapes, among others, contain compounds such as fiber that aid in proper digestion. The fruits also have increased levels of water that assist in softening the stool and minimizing constipation. The following are some of the reasons why you should consider eating certain fruits:
- Apples and pears- contain fiber, fructose, and sorbitol that aids in digestion. The fruits also have a significant amount of water that helps in making the stool smooth. To get high nutrition value from the fruits, ensure you don’t peel the skin and eat raw fruits.
- Kiwis- the kiwis also contain fiber that helps in improving intestinal flow. This fruit also contains actinidine which promotes gastrointestinal movement.
- Grapes- are rich in fiber and water that helps in easing constipation.
- Raspberries and blackberries- contain fiber and water, which helps avoid constipation.
3. Whole Grains
Whole grains such as whole-wheat bread, bran flake, pasta, oatmeals, among others, are excellent sources of insoluble fiber. The insoluble fiber in these whole grains helps add significant weight to your stools and speeds up the flow of food in the intestines.
To ensure you take advantage of the nutritional value of the whole grains, ensure you consume them when they are cooked lightly or if possible raw.
Dairy products such as yogurt contain beneficial nutrients known as probiotics. Probiotics are forms of helpful bacterial and dramatically improve your gut’s health and aids in softening the stools. However, not all forms of yogurt are effective in relieving constipation; ensure you select a low-fat probiotic yogurt.
Yogurt that contains Lactobacillus GG ( LGG) is effective in relieving gastrointestinal effects such as constipation. The probiotic yogurt helps relieve constipation in children and the elderly.
Prunes or plums are effective natural remedies for constipation. These natural products contain high levels of insoluble fiber. The fiber contained in prunes is also known as cellulose, which helps add bulk to your stool by increasing the level of water.
Additionally, the prunes contain sorbitol and phenolic compounds. The sorbitol compounds cause a laxative effect in your colon and help in the smooth flow of stool. On the other hand, the phenolic compounds help in stimulating gut bacteria that cause a laxative effect.
You can opt to eat the prunes alone, or you can add them to your cereals, smoothies, oatmeal, baked goods, and savory stews. Ensure you add prunes to your diet and minimize the chances of constipation.
Fruits, whole grains, vegetables, seeds, and water can help in relieving constipation and are the best eating diet and nutrition for constipation. Consuming foods with high fiber levels will help add bulk to your stool, smoothen the stool, and facilitate bowel movements. However, if you note any form of constipation, avoid foods with low levels of fiber, such as fast foods, chips, meat, or processed foods.