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Constipation is a dreadful feeling that causes excruciating pain and can arrive without notice. Look at the irony of life, constipation occurs only when it is the most important day of life. You may be asking yourself why life punished you in such a way, but most of the time, it is the diet that is to blame.
Constipation is caused by several factors like no exercise, not drinking enough water and a lack of fibre in meals. As a result, the digestion slows down and food remains in the colon for a longer duration. As much as the food stays in the colon, the more water the colon absorbs leading to hard faeces which are difficult to expel.
Fibre-rich foods help in softening stools and increase their size and weight, which allows the stools to move effortlessly. Learn what foods can be helpful to move that crap out of your gut so you can enjoy that longed feeling of euphoria after a good dung.
5 Foods For Relieving Constipation
1) Beans
Beans are a good source of soluble and insoluble fibres that keeps the food moving throughout the intestines and regulates the pooping cycle. As per NIH guidelines, including beans like black beans, navy beans, green beans and white beans in daily diet regulates bowel movements as well. Consider eating boiled or steamed beans daily for better digestive health.
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2) Whole Wheat
Whole wheat contains three essential parts which are bran, germ, and endosperm. The bran from whole wheat is insoluble in water and ferments slowly. Consuming wheat bran helps in bowel movement and eases defecation. Being a water-insoluble fibre, wheat bran contributes to increasing stool bulk and accelerating colon transit which helps in getting rid of constipation. Studies suggest that if you intake wheat bran daily, you will reduce the likelihood of constipation happening.
3) Fibre-Rich Fruits
Fibre-rich fruits like bananas, kiwi, prune and persimmons help get relief from constipation. These fruits also contain a good amount of water, sorbitol, fructose, and phytochemicals. The NIH study exploring the diet for constipation has revealed how each of the aforementioned fruits helps with constipation. Green kiwifruit contains actinidin and phytochemicals which improve bowel movement, prune is high in fibre and sorbitol, Persimmon lowers acid concentration which also aids bowel movement and bananas soluble fibres help in alleviating constipation as well.
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4) Brown Rice
While white rice is usually considered one of the worst foods for constipation, brown rice, on the other hand, is one of the best foods that can help relieve constipation. It is because, unlike white rice, brown rice contains husk, bran, and germ. As seen above, the bran in whole grains helps in alleviating constipation and improves bowel movement. When conducting studies to compare the efficiency of wheat-based and brown rice-based diets for constipation, the results were equally effective.
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5) Probiotics
Along with fibre-rich foods, probiotics also function effectively in improving gut health and softening stools. Probiotics contain good bacteria which regulate the gut microbiota which plays a huge role in the digestion of food. Probiotics also help in increasing the production of mucous in the intestines which lubricates the colon and stimulates smooth passing of stools. You should include probiotic-rich foods like Greek yoghurt, sauerkraut, miso, and tempeh in your diet.
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These five foods will not only help you get relief from constipation but also improve your overall gut health and allow for proper digestion. When you eat well and feel good, you can enjoy every day with a smile. More than just providing relief from constipation, these foods will also eliminate the possibility of constipation happening.
