6 foods for constipation relief and healthy bowel movements : A problem with passing stool is constipation.” According to the Mayo Clinic, constipation is typically defined as passing less than three stools per week or having trouble passing stool. Constipation occurs frequently. Constipation can be brought on by a diet low in fiber, water, and physical activity.It hurts to be constipated. Simple dietary adjustments can help prevent or treat constipation problems. It’s crucial to remember that certain constipation situations call for medical assistance. According to Medical News Today, you should see a doctor if you have a fever, vomiting, severe abdominal discomfort, or blood in your stool.
6 foods for constipation relief and healthy bowel movements
1. Diets high in fiber
- An essential part of the digestive process is fiber. As per the American Society for Nutrition, hardly 7% of adult Americans fulfill the recommended daily intake of fiber.
- The Cleveland Health Clinic recommends that individuals aim for a daily fiber intake of 22 to 34 grams. Constipation can end when the required daily fiber intake is met.
- Soluble and insoluble fibers are the two different categories of fiber. Both are regarded as dietary fibers and provide a number of health advantages.
- According to Harvard Health, soluble and insoluble fibers work together to control bowel motions, soften stool, eliminate waste from the body, avoid constipation, and preserve intestinal health.
2. High-fiber foods
- Digestive fiber is essential. The American Society for Nutrition reports that just 7% of Americans satisfy daily fiber needs.
- The Cleveland Health Clinic recommends 22–34 grams of fiber per day for adults. Consuming enough fiber everyday can prevent constipation.
- Kefir and yogurt contain probiotic bacteria that improve gut health, treat constipation, soften feces, and reduce stomach pain.
- “Kefir is a fermented milk beverage that contains probiotics, a type of healthy gut bacteria that may relieve constipation and promote regularity,” says Healthline.
4. Fruits such as apples and kiwi
- Increasing/improving stool consistency.
- Reducing reliance on laxatives.
- Relieving abdominal pain and discomfort.
- Softening stool.
- Reducing stool duration.
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