About 14% of people experience chronic constipation.
Symptoms in constipation include:
- passing stool less than three times a week
- pressure when sitting on the toilet
- bulky or hard stools
- feeling of incomplete discharge
The type and severity of symptoms may vary from person to person. Some people experience constipation only rarely, while for others it is a chronic condition.
Constipation has a variety of causes, but is often the result of slow passage of food through the digestive tract.
This may be due to:
- dehydration
- poor diet
- medicines
- diseases affecting the nervous system
- mental disorders
Fortunately, some foods can help relieve constipation.
Constipation: The 14 best foods for symptom relief
Plums: It is rich in fibre, sorbitol and phenolic compounds which are healthy substances for the intestine.
Apples: They contain pectin, a type of soluble fibre that can soften stools and promote their movement through the intestine.
Pears: They are rich in fibre and contain natural laxatives such as fructose and sorbitol.
Kiwi fruit: They are a good source of fibre and contain actinidin, an enzyme that can improve bowel motility and reduce constipation.
Figs: They can help you increase your fibre intake and contain ficin, an enzyme that may promote regularity.
Citrus fruits: Oranges, grapefruit and tangerines are rich in fibre and contain several compounds that can reduce constipation, including pectin and naringenin.
Spinach and other greens: Green greens such as spinach, Brussels sprouts and broccoli are rich in fiber, which can help add bulk to the stool to support regularity.
Artichokes: They are packed with prebiotics such as inulin, which can increase the amount of beneficial bacteria in the gut to increase the frequency and consistency of stool.
Raventi: It is rich in fibre and contains sennoside A, a compound that helps soften stools and promotes bowel movements.
Sweet potatoes: It is a great source of insoluble fiber, which can add bulk to stools to prevent constipation.
Beans, peas and lentils: They contain both soluble and insoluble fibre, which can help soften and add volume to stools.
Chia seeds: They are packed with soluble fibre, which forms a gel-like consistency in the digestive tract to soften and facilitate the passage of faeces.
Flaxseed: Flaxseeds are rich in soluble and insoluble fibre and can increase the growth of beneficial bacteria in the gut.
Kefir: Kefir is rich in probiotics and has been shown to improve gut health and prevent constipation.
In conclusion
Many fruits, vegetables, legumes and seeds can help relieve constipation.
A high-fibre diet helps in adding volume and weight to stools, softness and stimulation of stools. However, in some people, too much fibre can make constipation worse. So it is important to talk to your doctor about what is right for you.
In addition, it is vital drink plenty of water. Keep in mind that your fluid needs will increase when you increase your fibre intake.
Η regular exercise is another critical factor in improving constipation symptoms and developing healthy bowel habits.
If you are constipated, try to gradually introduce some of the above foods into your diet, as well as drinking plenty of water and exercising.
