In most of the studies included in the review, the participants ate g of prunes daily, or about 10 prunes. Wheat bran is another popular home remedy for constipation. It is rich in insoluble fiber, which can speed up the flow of materials through the intestines. A study found that eating a breakfast cereal containing wheat bran every day for 2 weeks improved bowel function and reduced constipation in healthy women who did not usually eat much fiber.
Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion. In a study , healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.
Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose. These fruits also contain high levels of water, which can help to ease digestion and prevent constipation.
Grapes have a high skin-to-flesh ratio, which means that they are rich in fiber, and they also contain a lot of water. On average, g of kiwi contains around 2—3 g of fiber, which can add bulk to stools and speed up the intestinal flow. Kiwis also contain actinidine, an enzyme that promotes movement in the upper gastrointestinal tract, and several phytochemicals that may play a role in improving digestion.
Whole wheat products are an excellent source of insoluble fiber, which adds weight to stools and speeds up the flow of materials through the intestines. Whole wheat breads and cereals that also contain nuts and seeds pack even more fiber into each serving. Olive and flaxseed oils have a mild laxative effect, which can ease the flow of materials through the intestines and relieve constipation.
These oils also contain compounds that improve digestion and have antioxidant , antibacterial, and anti-inflammatory properties. A study found that olive and flaxseed oils help to relieve constipation in people undergoing hemodialysis. Sauerkraut contains probiotic bacteria that may help to improve digestion and reduce constipation.
Drinking enough water and other liquids is also a good way to avoid dehydration. Staying hydrated is good for your overall health and can help you avoid getting constipated. Ask a health care professional how much liquid you should drink each day based on your size, health, activity level, and where you live. The NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public.
Furthermore, in just one-half cup 99 grams of cooked lentils, there are 7. Pulses contain a mix of both insoluble and soluble fiber. This means they can alleviate constipation by adding bulk and weight to stools, as well as soften them to facilitate passage 49 , To include more pulses in your diet, try adding them to soups, blending them to make healthy dips, including them in salads, or adding them into ground-meat dishes for extra bulk and taste.
Pulses such as beans, peas, and lentils contain both soluble and insoluble fiber, which can help soften and add bulk to the stool. Chia seeds are one of the most fiber-dense foods available. Just 1 ounce 28 grams of chia seeds contains 9. When chia comes into contact with water, it forms a gel. In the gut, this can help soften stools and make them easier to pass Chia seeds are very versatile and can be added to many foods, considerably boosting the fiber content without too much effort.
They work perfectly sprinkled onto cereal, oats, or yogurt. You can also add them into a smoothie or veggie juice, or mix them into dips, salad dressings, baked goods, or desserts. Chia seeds are loaded with soluble fiber, which forms a gel-like consistency in the digestive tract to soften and ease stool passage.
Flaxseeds have been used for centuries as a traditional remedy for constipation, thanks to their natural laxative effects In addition to numerous other health benefits, flaxseeds are rich in both soluble and insoluble dietary fiber, making them an ideal digestive aid Just 1 tablespoon 9 grams of whole flaxseeds contains 2.
One study in mice found that those fed a flaxseed-supplemented diet had shortened small intestinal transit time and increased stool weight and frequency The researchers suggested that insoluble fiber acts like a sponge in the large intestine, retaining water, increasing bulk, and softening the stool.
Meanwhile, the soluble fiber promotes bacterial growth, adding mass to stools Additionally, short-chain fatty acids are produced during the bacterial fermentation of soluble fiber, which increases motility and stimulates bowel movements However, not everyone should use flaxseed. Pregnant and lactating women are often advised to exercise caution when using flaxseed, although more research is needed Flaxseeds are high in both soluble and insoluble fiber and can increase the growth of beneficial bacteria in the gut.
Two slices about 64 grams of whole grain rye bread contain 3. Research has found rye bread to be more effective at relieving constipation than regular wheat bread or laxatives One study in 51 adults with constipation investigated the effects of eating 8. They also experienced softened stools, as well as increased frequency and ease of bowel movements Rye bread can be used in place of regular white wheat bread.
Whole grain rye bread is a good source of fiber and has been shown to increase the frequency of bowel movements while also decreasing intestinal transit time. Oat bran is the fiber-rich outer casing of the oat grain. It has significantly more fiber than the commonly used quick oats. One-third cup 31 grams of oat bran contains 4. Although more research is needed, two older studies have shown the positive effects of oat bran on bowel function.
First, one study from the United Kingdom showed that eating two oat-bran biscuits per day significantly improved the frequency and consistency of bowel movements and reduced pain in participants ages 60—80 Another study in nursing home residents in Austria found that adding 7—8 grams of oat bran to their diet per day resulted in a significant reduction in laxative use Oat bran is brimming with fiber and has been shown to improve bowel function and reduce constipation in some older studies.
Kefir is a fermented milk beverage that originated in the Caucasus mountains in West Asia. Kefir contains various species of microorganisms, depending on the source One 4-week study had 20 participants drink 17 ounces mL of kefir per day after their morning and evening meals. At the end of the study, participants used fewer laxatives and experienced improvements in stool frequency and consistency Another study in 45 people with inflammatory bowel disease found that drinking Kefir can be enjoyed plain or added to smoothies and salad dressings.
It can also be mixed in with cereals and topped with fruits, flaxseeds, chia seeds, or oat bran to add some fiber. The cause of constipation may be as close as your dinner plate. Many of the common foods in the American diet can lead to constipation.
The American Dietetic Association recommends that Americans get 20 to 35 grams of fiber a day from plant foods, including both soluble and insoluble fiber. However, most Americans get only half this amount. You can find constipation relief by replacing the following foods that cause constipation with high-fiber choices that work to prevent it. Cheese, ice cream, and other dairy products have a reputation of being "binding" or constipating foods.
As it turns out, this reputation is well deserved.
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