Constipation is a condition characterised by difficulty in passing stool, often requiring significant effort and resulting in infrequent bowel movements. Typically, individuals with constipation may only pass stool two to three times a week, and the stool can become hard and dry. This can lead to considerable discomfort and mental distress. Several people worldwide suffer from constipation, which can be triggered by various factors including dehydration, inadequate fiber intake, lack of physical activity, certain medical conditions, and some medications. When left untreated, constipation can lead to more severe health issues.
To alleviate constipation, incorporating specific foods into your diet may help. These five foods are known to ease constipation and promote better digestive health. Additionally, maintaining proper hydration, consuming enough fiber, and staying active are crucial for preventing constipation.
THESE 5 FOODS CAN HELP RELIEVE CONSTIPATION
- Green Leafy Vegetables: Regular intake of green leafy vegetables can significantly alleviate constipation, according to reports. Incorporating foods such as beetroot, broccoli, cabbage, carrots, corn, green beans, butternut squash, spinach, potatoes, and avocados into your diet can be highly beneficial in promoting regular bowel movements.
- Fresh Fruits: Fiber-rich fruits are known to help relieve constipation. According to reports, fruits such as apples, dates, papaya, mango, oranges, pears, kiwis, strawberries, raspberries, blackberries, and raisins can be particularly effective in alleviating constipation.
- Flax Seeds: According to Medical News Today, flax seeds are highly effective in alleviating constipation. Flaxseed oil can enhance intestinal activity, promoting increased bowel movements and making stool passage easier.
- Leguminous Vegetables: Leguminous vegetables, including various pulses and beans such as kidney beans and chickpeas, are beneficial for digestive health. These vegetables are rich in nutrients like vitamin B6, potassium, folate, and zinc, which can help stimulate bowel movement and improve overall digestive function.
- Water: Water plays a crucial role in nearly all of the body’s biological functions. One of the primary causes of constipation is insufficient water intake. Drinking too little water can lead to constipation and other health issues. To help prevent and alleviate constipation, it is recommended to drink at least 2 liters of water daily. While individual water needs may vary, increasing your intake is especially important if you are experiencing constipation.
