Constipation can make us feel sluggish and heavy. When suffering from this condition, we should reach for foods that can make things moving. It would be better if we consume more fresh produce and foods that are high in fiber in order to make us feel lighter.
Here are some of the healthy foods that are recommended for those individuals who want to feel better from the discomfort caused by constipation.
Apples
One small apple can provide our body with about 4 grams of fiber that pass through the intestines undigested, thus aiding with the formation of stool and promoting regular bowel movements. Aside from this, experts have found that apple contains a soluble fiber called pectin, which is known for its laxative effect.
Broccoli
Sulforaphane, a substance present in broccoli, can help prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.
According to studies, eating 20 grams of raw broccoli sprouts can help prevent constipation and aid in quicker bowel movements.
Flaxseeds
Flaxseeds contain high amounts of fiber and are known for their ability to promote regularity.
Present in a tablespoon (10-gram) serving of flaxseeds are 3 grams of fiber, including a mix of both soluble and insoluble fiber.
Sprinkle some flaxseeds to soups, yogurt, and shakes.
Prunes
In many parts of the world, prunes, as well as prune juice, is a well-known home remedy for constipation. They are concentrated sources of fiber and nutrients thus making them beneficial at easing and speeding up bowel movements. Its phenolic and sorbitol compounds also provide gastrointestinal benefits.
Olive Oil
Olive oil acts as a natural laxative in the body and promotes healthy digestion. Use olive oil in cooking veggies or drizzle it over a salad.
Clear Soups
We all know that clear soups are easy to digest. Aside from this, they can soften hard, dense stools as they can add moisture thus letting them pass easily.
Warm liquids and foods are also generally easier to digest.
Beans
When it comes to constipation any type of bean can provide some relief. Beans are fiber powerhouses. They contain both soluble and insoluble fiber that can help keep things moving through our digestive tract
