Stuck constipated for a while and feeling uneasy and want to get it out of the system? Try one of these laxative foods, that is, foods that help you poop. But first, let’s start with the basics.
What is constipation and what causes it?
Constipation is a sensation that you cannot clear your digestive system completely or consistently. An individual is usually known to have constipation if bowel movements are less than three times a week. Constipation is a normal phenomenon, and often everyone encounters it.
Side effects of constipation involve feeling unable to fully drain the intestines, stools being dry/hard/lumpy, stomach upset or cramping, bloating, and lack of appetite.
There are multiple reasons for constipation, including diseases of the digestive system and side effects of drugs, but for most people, low-fibre diets may be the cause.
Symptoms of Constipation
Almost everybody has suffered from constipation at one time, but the signs of constipation problems involve
- Hard stools;
- Anal fissures,
- Tears of the anal;
- Retinal bleeding;
- Abdominal pain, nausea, swelling;
- bloating; and
- aggravation of hernias
What are laxatives?
Laxatives are medications that alleviate constipation by loosening stools or by stimulating bowel movements. Few laxatives are sometimes used before bowel procedures or examinations. These come in tablets, capsules, fluids, food, gums, suppositories, and enemas.
How do laxatives work?
Laxatives include chemicals that help improve stool motility, mass, and frequency—relieving acute constipation. But when misused or overused, it may cause complications, including frequent constipation. A balanced diet filled with fresh fruits, vegetables and whole-grain products; daily exercise; and consuming at least eight cups of water a day will help avoid constipation in most people.
Laxative foods that will help you poop when you feel constipated:
Most beans, lentils, chickpeas and peas are very rich in fibre, a resource that encourages healthy digestion and prevents constipation.
A 100 g serving of pulses also contains large amounts of other nutrients that tend to relieve constipation, such as potassium, folate, zinc and vitamin B6.
Dehydration is a frequent cause of constipation, and consuming lots of water will also help relieve or overcome symptoms.
When a human is dehydrated, the intestines cannot contribute sufficient water to the stools. This leads in stools that are hard, dried and lumpy and can contribute to constipation.
Prunes and prune juice are a classic time and time tested home remedy cure for constipation in many places around the globe. Prunes contain a lot of fibre, a nutrient used to relax and accelerate intestinal movements. They often include sorbitol and phenolic compounds which could have gastrointestinal benefits.
The 2014 report found that consuming prunes can result in more frequent bowel movements and improve the quality of stools in people with constipation.
The kiwi’s flourished emerald flesh might be exactly what the doctor ordered for constipation relief. One medium kiwi has around 2.5 grammes of fibre and a lot of essential nutrients and vitamins that are necessary for good health, including the intestines.
5. Sweet potato
One medium-sized sweet potato with skin has 3.8 grammes of fibre, which will help to get things going. This high content of fibre in sweet potatoes helps reduce and alleviate constipation. The skin absorbs much of the silk, so leave it to the greatest gain. Fairly frequently baked potatoes are also a good source of fibre, with 3 grammes in a small baked potato.
6. Pears and Apples
Apples and pears contain a number of compounds that improve digestion, including fibre, sorbitol and fructose. These fruits often produce high amounts of water, which can help to reduce digestion and avoid constipation.
To make the most of apples and pears, eat them raw and whole, with the skin intact.
Broccoli contains sulforaphane, a material that can protect the intestines and make digestion easier. Sulforaphane can also help avoid the overproduction of some intestinal microorganisms that can clash with safe digestion.
Researchers observed that people who ate broccoli sprouts showed fewer signs of constipation and faster bowel movements.
8. Olive oil and flaxseed oil
Olive and flaxseed oils have a slight laxative effect that can help the passage of substances into the intestines and alleviate constipation. These products also contain compounds which boost digestion and have antioxidant, antibacterial and anti-inflammatory properties.
Olive and linseed oils also tend to reduce constipation in people undergoing hemodialysis.
9. Whole Grain Bread
The whole-grain rye bread is safer than wheat bread and constipation-relieving laxatives.
Arabinoxylan, the key source of dietary fibre in the rye, helps sustain food flowing through the intestines.
Ezekiel bread is another healthy choice for constipation relief. It is bread made from whole grains and legumes, which gives a healthy dose of fibre and nutrients.
Some dairy products, including yoghurt and kefir, contain microorganisms known as probiotics. Probiotics are also referred to as good bacteria and may help improve the health of the intestines and soften stools.
It is observed that eating 180 millilitres of this yoghurt every morning for 2 weeks reduced the period it took to pass through the intestines in people with recurrent constipation.
Sauerkraut incorporates probiotic bacteria that can help enhance digestion and minimise constipation. These bacteria can also improve the immune system and digestion of lactose.
2 tablespoons of homemade sauerkraut contain almost the same number of bacteria as probiotic supplements.
Laxative drinks you should know about
These laxative foods not enough or not working and want to find homemade laxative drink recipes? This is the place for you!
1. Lemon juice
Only mix the juice of half a lemon in a bottle of warm water to create the lemon water. Try to drink this combination at night and the first thing in the morning.
Don’t forget to drink water all day.
2. Apple Juice
People can take whole apples and drink them, or they can add apple juice to smoothies. Try leaving the skin on for extra fibre quality when producing apple juice at home. That said, after the juicing process, only small amounts remain.
Also read: How To Avoid Constipation While Traveling
Now that we have given you all the necessary information regarding laxative foods you can eat when constipated, what is stopping you? Go buy these products and relieve your pain!