Constipation or irregular bowel movements is an irritating and discomforting condition that can knock people from time-to-time. It is a stomach ailment that hampers the toilet routine of the people, limiting their number of bowel movements to not more than 3 per week.
According to health experts, constipation is primarily a result of bad food habits and unhealthy lifestyle. These two adverse habits tend to slow down the movement of food in the intestine, resulting in excess absorption of water from the stool. This eventually leads to theformation of dry, hard, and difficult to pass stools.
Fortunately, it is a non-serious condition that can be easily treated with ayurvedic treatments for constipation or by consuming the best natural laxatives for constipation in India like KABZEND. In addition, one can also decide on consuming certain healthy foods that are known to stimulate bowel movement and encourage defecation.
Here are some of the best foods that can help in stimulating bowel movements:
1. Water
Dehydration is one of the primary causes of constipation that can contribute to the formation of dry stools in the stomach. However, drinking appropriate amount of water can effectively provide relief from the problem. Apart from water, one can also consume herbal teas, kefir drink, and fresh juices for ensuring proper hydration levels.
2. Apples
Apples are a great source of gut-friendly fiber. For instance, a small apple (100 grams) contains at least 2.4 grams of dietary fiber. Health experts assert that fiber passes through the intestine undigested and adds bulk to the stool. This eventually helps in promoting regular bowel movements. Moreover, apples also contain a soluble fiber called pectin that canact as a laxative and increase the amount of gut-friendly bacteria to promote good digestive health.
3. Prunes
Prunes are possibly one of the most used natural remedies for constipation. Apart from being a rich source of fiber, they also contain sorbitol. Sorbitol is a type of sugar alcohol that alleviates constipation by drawing water into the intestines and spurring the bowel movements.
4. Pears
A small pear (100 grams) contains at least 3 grams of dietary fiber. Like prunes, pears also contain sorbitol which acts as an osmotic agent and pulls water into the intestines. Moreover, it also contains fructose that acts as a natural laxative.
5. Flax seeds
Flax seeds, commonly known as “Alsi” in the Indian subcontinent,are a rich source of gut-friendly fiber. For instance, a tablespoon of flax seeds (10 grams only) contains at least 3 grams of dietary fiber. Various studies assert that consuming flax seeds can not only speed up the intestinal transit but it can also increase the frequency and size of the stool.
6. Kiwifruit
A small kiwifruit (100 grams) contains at least 3 grams of dietary fiber. Health experts assert that eating kiwifruit can speed up the intestinal transit time and effectively relieve the symptoms of constipation.
7. Kefir
Kefir is a fermented milk beverage and a great source of probiotics, a type of healthy bacteria that can help in alleviating the constipation causes and symptoms. Moreover, unlike other milk beverages, it can be allegedly consumed by lactose intolerant people as well.
While eating nutritious foods and leading a healthy lifestyle are some of the best ways to promote regular bowel movements, sometimes, constipation can also be a sign of an underlying medical condition. So if you’re unable to get relief from constipation for a prolonged period of time, you should seek medical attention at the earliest.
