THE 9 BEST FOODS TO RELIEVE CONSTIPATION - NUTRITION - 2024

Eating foods to relieve constipation is one of the best ways to release stomach waste, feel better, and improve your health. Some of these foods that help to go to the bathroom or make a tummy are oats, chia seeds or flax seeds.

Constipation is the term used to identify a decreased intestinal transit time, which leads to the retention of waste that must be excreted in the colon. In general, it is accompanied by a variety of symptoms such as bloating, gas, back pain, or fatigue.

The main cause is a diet low in fiber and water. Stress, inactivity, certain medications, an imbalance in the intestinal flora, thyroid problems, and a magnesium deficiency can also cause constipation.

To cope with constipation, many people turn to laxatives for quick relief. In fact, laxatives are one of the most commonly over-bought over-the-counter medications these days.

List of foods to reduce constipation

The following is a list of foods that, due to a set of properties, can help you regulate your bowel movements:

1- Aloe Vera

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Aloe vera is one of the oldest and well-researched natural laxatives out there. Although it is not a food in itself, the gel it contains is edible and most of the properties of this plant come from it.

It contains enzymes, vitamins, minerals and electrolytes that help heal the intestine. For example, anthraquinones are a type of compound present in aloe that act as a laxative by increasing intestinal water content, stimulating mucus secretion, and increasing natural intestinal peristalsis (contractions that break down food).

Aloe vera gel also has anti-inflammatory components that reduce inflammation and improve the function of the digestive organs. Some of the other benefits of aloe vera are its ability to normalize the acidic / alkaline environment by balancing the pH, decreasing yeast formation, and encouraging the growth of friendly bacteria.

2- Chia seeds

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One of the benefits of chia seeds is its ability to function as a natural laxative. Chia seeds form a gelatinous substance when combined with water, which moves easily through the intestines.

As a vehicle for fiber in the diet, chia seeds swell and expand in the digestive tract, absorbing water. Its laxative effect is enhanced when the intake of fluids is increased, helping them to move through the intestine easily.

3- Flax seeds

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Flax seeds are an excellent source of fiber, so they bulk up your stool and help it pass through the intestines. As an added benefit, flax seeds help treat constipation and diarrhea too!

They are virtually tasteless, and one of the benefits of flax seeds is that it is easy to use in everyday preparations like oatmeal with milk, baked goods, and smoothies.

Just remember that whenever you eat a lot of fiber, you should also ensure that you drink plenty of water, as a high amount of fiber without hydrating fluids can exacerbate constipation.

4- Green leafy vegetables

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Not only are they a great source of fiber, green leafy vegetables also provide plenty of magnesium. Magnesium deficiency is one of the most common deficiencies in adults.

Magnesium is an electrolyte that has the natural ability to safely soften stools and help absorb water from the intestine.

Without enough magnesium, it is difficult for stool to move easily through your digestive system, since magnesium is a natural muscle relaxant that can help stop abdominal cramps.

If you find that increasing magnesium-rich foods results in watery stools, you can adjust your intake without problems.

5- Probiotic foods

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Probiotics are good bacteria found in the intestines and are capable of balancing out the various types of harmful bacteria. They help create a healthy environment in the intestinal myoflora and can help keep you free of digestive problems, including constipation or diarrhea.

Probiotic foods include kefir, kombucha, sauerkraut, kimchi, and probiotic yogurt. Just make sure that when buying dairy products, you always choose organic products as they are easier to digest, such as goat milk products, organic kefir, raw dairy products, or dairy products that do not contain A1 casein.

It's possible that too much dairy in general (especially if you have lactose intolerance symptoms) can cause inflammation and contribute to digestive dysfunction.

6- Fruits with high fiber content (berries, figs, apples, plums, pears)

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The fruit provides high levels of fiber and water in addition to antioxidants, which can help reduce inflammation throughout the digestive system.

While fresh fruit like berries, cantaloupe, and apples are more hydrating and filling, dried fruits like figs, prunes, or dates are also a good source of dietary fiber. Just leave it to soak for about 20 minutes to make it easier to digest.

Apple cider vinegar is also an excellent option to treat constipation naturally.

For most people, fruits help relieve constipation and at the same time make them feel full, but these are diverse individual reactions.

7- Coconut water

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Coconut water is good for many reasons; Not only does it taste great as an alternative to sugary drinks, it also helps maintain healthy electrolyte levels, preventing dehydration, and cleansing the urinary tract.

For centuries, coconut water has been used as a natural hydration boost due to its high content of electrolytes, especially potassium (which provides 12 percent of your daily value in every one-cup serving).

In fact, coconut water can be so curative for constipation that some people need to adjust their intake.

8- Oats

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Oats contain both soluble and insoluble fiber (8 grams in a cup of uncooked oatmeal). In addition to containing a greater amount of soluble fiber than any food (55 percent), oats contain 45 percent insoluble fiber.

Insoluble fiber - the parts of the plant that cannot be broken down by the digestive system - mechanically stimulate the intestinal wall. In this way, it combines with the effect of soluble fiber, generating relief from constipation.

When buying oatmeal, do not use instant oatmeal, which has already been partially cooked and often contains sugar, salt, or other unnecessary ingredients. Traditional oatmeal takes a little longer to cook, but it's well worth the wait.

9- Psyllium husk

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When combined with water or another liquid, psyllium husk swells and thickens, which stimulates the intestines to contract and helps speed up the passage of stool through the digestive tract.

Since psyllium husk helps make defecation easier, it also helps treat hemorrhoids naturally.

Psyllium husk can also be used to help relieve mild to moderate diarrhea. That is, more than a stimulant, it is an intestinal regulator, since it absorbs a significant amount of water when it is in excess in the digestive tract, which helps the stool to be firmer.

How to use these foods?

Germinated Chia seeds and flax seeds (2-3 tablespoons a day with water)

Both seeds provide a significant amount of fiber. Additionally, flaxseed oil helps lubricate the colon. You can add 1 tablespoon daily.

Apple fiber (1 teaspoon 2 times a day)

An insoluble fiber that helps stool bulk up, allowing it to pass through the digestive system more easily.

Magnesium (250 mg 2-4 times per day)

Magnesium improves intestinal motility. Add this supplement gradually and evaluate the results.

Probiotics (at least 15 billion organisms)

Maintaining a healthy intestinal tract is essential to avoid digestive problems.

Aloe Vera Juice (1/4 cup 2 times a day)

It helps reduce inflammation and improve the frequency of bowel movements.