When you eat three meals a day and maybe a few snacks in between, your body needs an outlet for food ingredients you don’t really need. Unfortunately, when the body isn’t able to get rid of this waste easily — in other words, you struggle to have a healthy bowel movement — you may feel bloated, high, and eventually constipated. And as we all know, experiencing constipation isn’t fun for anyone. But what causes constipation, and what foods can we incorporate into our daily routine to provide relief and avoid backing up in the bathroom?
“Constipation can be caused by a lack of fluid intake. Maintaining adequate hydration is important for optimal digestion,” he explains. Sydney GreenMS, RDHe specializes in chronic digestive problems. Some other factors that Green notes can cause frequent constipation include a lack of physical activity as well as a highly processed, high-fat diet.
One way to try to better regulate your digestion is to re-evaluate what you eat each day. For example, in addition to drinking more water to get more fluids, increasing fiber intake can lead to more regular bowel movements, as fiber plays a key role in Maintain gut health. This can reduce your chances of backing up and make stool easier to pass.
If you’re having trouble going to the bathroom for a long time but aren’t sure which foods might help you, try any of these 10 foods to relieve constipation symptoms.
Whether you toss them into a smoothie or make a creamy glass of dessert, chia seeds can play a huge role in helping your digestive system run smoothly.
“These seeds swell to 10 times their size when in contact with liquids,” Green says. However, the gel-like consistency of chia seeds “acts as a lubricant and helps ease bowel movements,” according to Green. So when paired with a reasonable amount of water, eating chia seeds can make way for excessive food to safely leave your body.
If you are looking for a sweet, tasty and high-fiber food that can help with constipation issues, try a handful of berries.
“One cup of berries contains 8 grams of soluble fiber, which adds bulk to stool,” says Green.
report from Medical news today He even notes that berries contain a significant amount of fiber, which can stop constipation in its tracks as well as contribute to a healthy and consistent digestive system.
Ground flaxseeds are a great on-the-go snack. in 2018 study from Nutrition and metabolismIn this study, researchers noted some improvement in constipation symptoms in patients with type 2 diabetes who ate flaxseed muffins twice a day, compared to patients who were given a dummy muffin. The results were attributed to the fact that flaxseeds may reduce glucose levels – that is, sugar in the bloodstream – and can streamline digestion in the body.
According to Green, flaxseeds can be a great snack to relieve symptoms of constipation because of how they bring “soluble fiber into the diet, which helps increase transit time for bowel movements.”
Next time you go to make burrito or vegetable soup, be sure to add some beans! Even if they come out of the box, the fiber they provide can support digestive efficiency.
“[Beans are] Good sources of fiber relieve constipation,” he explains Lisa Moskovitz, RD, CDNThe CEO of the company New York Nutrition Group. “Because [the fiber in beans is] Indigestible, it can help push waste through the intestines more quickly and efficiently,” says Moskovitz.
Next time you need to add tasty carbs to your dinner plate, Moskovitz recommends quinoa. Not only does quinoa make you feel full, but it can also help you prevent symptoms of constipation. with Over 11 grams of dietary fiber In one cup of quinoa, this superfood helps women and men meet their daily nutritional needs 21-25 or 30-38 grams of fiberStraight.
At some point in your life, you’ve probably heard that drinking prune juice can help get things moving in the bathroom. Well, there is a lot of truth in these rumours.
Studies found Prunes can relieve symptoms of constipation, improve stool output, and speed up the time for the final stool to pass in a healthy way. This isn’t too surprising, given that there are 12 grams of soluble fiber in a cup of prunes. Prunes are also considered a natural laxative due to the compound sorbitol.
“[Sorbitol] It’s a type of sugar alcohol naturally found in these poorly digested plant foods and attracts water into the intestines, making bowel movements easier,” says Moskovitz.
Avocado toast in the morning may do more than provide your taste buds with a delicious breakfast. It is this fruit that hits all the bases, it contains a large amount of fiber, magnesium and sorbitol. Avocados also contain Soluble and insoluble fiberWhich can prevent constipation by supporting the digestive system faster.
An easy way to get more fiber into your meals is to cook plenty of leafy greens. In addition to fiber, leafy greens contain a large amount of magnesium, which Green considers “an important mineral that can help treat constipation.”
Fiber and magnesium can support constipation relief, but another source may also be helpful – probiotics or live bacteria. Research indicates That probiotics can contribute to creating a balance in the stomach, and the good bacteria found in probiotics can help improve conditions in the digestive system, so that it can function effectively and empty out at a more regular frequency. Some brands of yogurt that contain probiotics include: SijiAnd the StonefieldAnd the Chobani.
In terms of whole grains, oats are “an easy and healthy way to get more fiber in your diet,” according to Moskovitz. When you include a good portion of oats in your diet, you may notice less constipation and have more regular bowel movements. So, try not to miss your morning bowl of oatmeal!
#Top #Foods #Relieve #Constipation #Eat