Constipation is no fun for sure. The impulsive resort is rushing at over-the-counter laxatives. However, there are some foods that you may already have at home that remarkably efficient in relieving constipation. These foods not only reduce the amount of time exhausted in transporting food across your digestive tract, but they also reduce the density of your stool, softening it. Let’s dive right into these foods, shall we?
1. Apples are great for alleviating constipation
Beautiful and delicious, apples can be your darling savior if you have constipation. I will tell you how. Apples are loaded with fiber. Just one medium-sized apple packs 4.4 grams of fiber. This is about 17% of the recommended amount of fiber you should take every day. 64% of the fiber contained in this apple is insoluble, while 27% is soluble. The latter occurs as pectin, which is famed for its laxative effect.
Specifically, the fermentation process of pectin into short-chain fatty acid is speedy. These fatty acids draw increased moisture into the colon. Effectively, the stool is softened, reducing the time it takes to move through the gut.
Apples are easy to integrate into your diet. You can eat them baked, whole, or my preferred style of juicing them in salads.
2. You can turn to figs
Enhanced fiber intake is one of the most efficient ways of relieving constipation. Figs get this job done. Figs have a historic reputation for improving bowel habits.
How thrilling is it to learn that a hefty 1.6 grams of fiber are encased in your medium-sized fig? Taking it a step higher, a half cup of dried figs struts 7.3 grams of fiber. A full cup here – which is about 14.6 grams of fiber – is 60% of the recommended amount of fiber you should take daily.
Who said figs are not delicious? They can be taken independently as snackable treats. Should you prefer to pair them, you could bake them or integrate them into salads, paired with cheese, or taken along with pizza.
3. Have you considered Kiwis?
Invitingly green and luscious, kiwis are fantastic constipation relief berries. The medium-sized kiwi contains no less than 2.5 gram of fiber and a spectrum of vitamins which favor intestinal health.
Kiwi is reputed for inducing increased movement in the gut. Research has shown that kiwi fruit is an effective laxative alternative, especially in cases of mild constipation. This berry was shown to enhance the stooling frequency, volume, and consistency.