Constipation is a common complaint and it is often caused by foods you eat or avoid, medication or sickness. Constipation is basically slow movement of food through the digestive system. Some people might experience constipation very rarely while it is a chronic condition for some. If you have less than three bowel movements per week, you have constipation.
The good news is you can consume certain foods to relieve constipation. We show you some of the foods you can consume to help regulate your bowel movement.
- Prunes
Prunes have been widely known as a natural remedy for constipation. The fiber content in prunes is very high and fiber is a nutrient essential for easing and speeding up bowel movements. Prunes also contain phenolic compounds that stimulate beneficial gut bacteria. Studies have shown that eating prunes can increase the frequency of bowel movements and also improve stool consistency for people with constipation.
- Lemon Water
Lemon water is rich in citric acid and it can help flush toxins from your body, providing some constipation relief. Squeezing fresh lemon juice into your glass of water every morning can improve your digestion and bowel movement in the long run.
- Probiotic Products
Dairy products like yogurt and kefir contain probiotics and probiotics are often known as the “good” bacteria and it can improve gut health. Regular consumption of probiotics can help shorten the time required to move waste through the bowels.
- Whole wheat Products
Whole wheat products can provide excellent source of insoluble fiber which can speed up the flow of waste through the intestines. If you want to reap the maximum nutrients from whole wheat food, it’s best to eat them raw or just cooked very lightly. You can find whole wheat products in the form of breads, cereals or pastas.
- Flaxseed Oil
Flaxseed oil has been known for centuries to be a natural remedy for constipation as they have a natural laxative effect about them. Flaxseed oil contains antioxidant, antibacterial and anti-inflammatory properties.