5 Foods for Constipation: Prevention and Relief

5 Foods for Constipation: Prevention and Relief

Foods promoted for those who suffer from constipation.

Do you suffer from constipation? Here are natural remedies to awaken the sluggish bowel.

Prunes

Dried Plums or Prunes

50 grams per day are useful against constipation, as demonstrated by a study from the University of Iowa Carver College of Medicine. Why? As explained by U.S. researchers, the fruit, when dried, contains a lot of fiber, which retains water in the stool making them softer, and a type of sugar with laxative effect, as Sorbitol.

To enhance the effect, use a 4-5 mashed prunes combined with water 250 cl and two tablespoons of flaxseed, which release a large amount of mucilaginous substances that can make it more soft prunes.

Cereals and Whole Grain
Cereals and Whole Grain

Cereals and Whole Grain

High in fiber, which facilitates intestinal transit and make the stool softer. The fibers are also abundant in legumes and vegetables such as artichokes, berries and kiwis. The ideal amount is 30 grams of fiber per day.

Water

Water

Don’t just eat high fiber foods if you don’t drink at least one and a half liters of fluid a day. Only the mixture of fiber and water can soften the stool. For more stubborn forms of constipation, there are the sulphate minerals (they have a sulfur content greater than 200 milligrams per liter) and chlorinated ones (with a chloride content exceeding 200 milligrams per liter).

Kiwi

Kiwi

The flesh of this fruit is a natural laxative. A suggestion? Close three kiwis in a plastic bag along with two apples and leave them in a warm environment. After two to three days the Kiwis will be mature, almost creamy under the skin, because of ethylene gas released by apples which speed the ripening process. Eat three Kiwis every evening for at least two weeks.

Probiotic

Probiotic

Probiotics are good bacteria that can be found in milk, yogurt and fresh cheeses. Rebalance the intestinal bacterial flora by regularizing the evacuation. The most useful in case of constipation are those of the family of lactic acid bacteria (Lactobacillus acidophylus, rhamnosus, sporogens) and bifidobacteria. One or two cups of yogurt a day is enough. Probiotics are living organisms, it is essential to consume the goods before the deadline, and store in refrigerator.