Constipation is a condition that is common in adults and in children. Not eating enough fiber and not drinking enough water are some of its known major causes. For those who are getting constipated frequently, eating the right food might provide help.
Chia Seeds
Chia seeds are tiny black and white seeds that are rich in calcium, omega-3 fatty acids, magnesium, phosphorus, and potassium. They are also packed with soluble fiber and have anti-inflammatory effects which are highly beneficial to an irritated gut. Once they absorb water, the seeds form a lubricating gel-like consistency that helps in improving stool formation, thus keeping them moist and making them easier to pass.
Bone Broth
Bone broth is rich in mineral and other ingredients that make it highly nutritious and easily absorbed by the gut. It works by providing a good dose of moisture to an inflamed or dehydrated gut and helping in softening any hard stools in our intestines thereby making them easier to pass.
We can make our own bone broth from beef bones, chicken bones or other animal carcasses.
Broccoli
In addition to its richness in fiber, broccoli also contains a valuable nutrient called sulforaphane. This important component can help protect our gut against unfriendly bacteria and improve digestion.
Studies suggest that eating 20g of raw broccoli sprouts every day for 4 weeks can help reduce symptoms of constipation and improve bowel transit time and the quality of bowel motions.
Prunes
Prunes are rich in fiber which helps speed up bowel movement. In addition to this, they also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.
In a 2014 review, it was found eating 100 g of prunes daily, or about 10 prunes may help increase the frequency of bowel movements and improve stool consistency in people with constipation.
Legumes
Beans, chickpeas, and lentils are some of the best fiber-rich foods that can help prevent and treat constipation.
Fiber helps keep our bowels healthy by adding bulk to our stools which hastens its passage through our gut and prevents that constipated feeling.
In addition to fiber, legumes are also rich in vitamin B6, potassium, folate, zinc, and, which support the health of our gut.
Apples and Pears
Apples and pears contain high levels of water and several compounds that may help improve digestion, including fiber, fructose, and sorbitol. Consuming them raw and whole, with the skin intact, can help to ease digestion and prevent constipation.
Water
Since constipation is commonly caused by dehydration, drinking plenty of water can often help ease the symptoms.
When we are dehydrated, our intestines can’t add enough water to stools thereby resulting in hard, dry, and lumpy stools and can lead to constipation.
