List of Foods That Ease Constipation and Promote Bowel Movement
Bad diet is among the main causes that lead to constipation. It includes eating low-nutrient foods, not drinking sufficient water and consuming too much coffee and tea. All these factors may contribute to improper bowel movements that result in constipation.
As you grow older, the body produces less digestive acids which include digestive enzymes, pepsin and hydrochloric acid. When this natural phenomenon occurs, you are at a higher risk of becoming the victim of constipation. The good news is, with proper diet and adequate workout, you can actually avoid chronic constipation. Below are some good foods that help to prevent or relieve constipation:
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Prune Juice
Prune juice is rich in dietary fiber. Fiber is mass that helps pushes everything in your stomach and intestines forward when it moves through you and ultimately out of the body. Besides food fiber, the laxative power of prune juice is also attributed to sugar alcohol known as sorbitol. When sorbitol is detected in the intestine, it triggers chemical reactions that draw water into the intestine. Increase of water in the intestine eases the bowel movement. Apart from the two factors that are mentioned above, prunes have got another laxative compound known as diphenyl isatin. With all these powerful compounds, prunes are one of the most effective beverages that ease constipation problems.
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Ripe Bananas
Bananas are a good source of soluble fiber known as pectin, which are useful in regulating movement through the intestines, thereby treating constipation. Eating a medium banana provides you with more than half of your daily requirement for fiber intake. Bananas also contain another compound called fructooligosaccharides (FOS). It is a natural carbohydrate that promotes the growth of good bacteria and aids in digestion of foods. The presence of FOS does not only ease constipation, but also helps improve diarrhea. Unripe bananas, on the other hand, can cause constipation. Tannins and heavy starches found in green bananas can result in constipation, so you have to avoid them.
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Apples
Apples are a good source of both soluble fiber and insoluble fiber. Soluble fiber soothes the digestive tract, normalizes the intestinal contractions and regulates bowel function to prevent constipation and diarrhea. Insoluble fiber does not dissolve in water. It passes through the gastrointestinal tract quickly and helps pushes the food and waste out of your body.
To get the best out of apples, you should consume the fruit on empty stomach, especially in the morning. Do not discard the apple peel if you want to get the most fiber out of it.
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Papayas
Papayas contain a compound called papain, which is a protein-digesting enzyme. It helps the body breaking down proteins into over 200 amino acids. Papaya enzyme also has antioxidant properties that promote digestion, as claimed by George Mateljan Foundation. Nutrients such as beta-carotene, vitamin C, folate, vitamin E, fiber as well as plenty of water are found in papayas, which are all colon-friendly compounds. As reported by the World’s Healthiest Foods website, the enzymes in papaya are anti-inflammatory, which prevent intestinal infection due to debris buildup.
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Cabbage
There is a waxy, indigestible substance in the head of cabbage called roughage. Roughage is another name for dietary fiber. Due to its presence, cabbage is a good food to relieve constipation, especially when served with a dash of pepper and freshly squeezed lemon juice. When eaten raw or made into soup, cabbage raises the levels of iodine, sulfur and chlorine in your body through chemical reactions. Chlorine and sulfur work hand-in-hand to get rid of a clogged intestinal tract. A low-calorie cabbage meal can help ease the constipation problem.
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