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To relieve constipation, consuming certain foods that can add bulk, soften stool, decrease gut transit time, and increase stool frequency is recommended. Various sources suggest these are the best foods to eat when constipated.

Constipation can be relieved by eating fiber-rich foods that add bulk to stools. Foods that are rich in fiber include:

Some examples of whole grains are whole wheat bread, pasta, oatmeal, and bran flake cereals.

Lentils, black beans, kidney beans, soybeans, and peas are all examples of legumes.

Vegetables like carrots, broccoli, green peas, and collard greens.

Some types of fruits include oranges, grapefruits, mandarins, kiwifruit, grapes, and prunes.

Nuts like almonds, peanuts, and pecans.

Proper hydration enhances fiber activity and promotes ease of bowel movement. You can drink liquids like water, naturally sweetened fruit and vegetable juices, and clear soups.

Healthy fats found in olive and flaxseed oils can help ease constipation by lubricating the intestines.

Probiotics, the good bacteria, can aid in digestion regulation and encourage consistent bowel movements. Foods that are rich in probiotics include yogurt, kefir, and sauerkraut.

Bananas, rice, applesauce, and toast make up the BRAT diet, a bland but effective way to relieve diarrhea and constipation.

If you want to relieve constipation optimally, make sure to include both soluble and insoluble fiber foods in your diet.

Moreover, if you have chronic constipation, it’s crucial to steer clear of fried food, processed meats, commercially baked goods, and other high-fat items to prevent overeating.

If you have chronic or severe constipation, remember to seek advice from a healthcare professional for the best course of action.

Constipation is a common digestive issue that can cause discomfort and disrupt daily life. While there are numerous factors that contribute to constipation, including lifestyle and medical conditions, diet plays a crucial role in promoting regular bowel movements. One dietary approach that can help alleviate constipation is incorporating more vegetables into your meals. Here’s why eating vegetables is good for constipation:

1. High in Fiber

Vegetables are rich in dietary fiber, which is essential for maintaining healthy digestion and preventing constipation. Fiber adds bulk to the stool, softens it, and helps it move through the digestive system more easily. Insoluble fiber, found in vegetables like broccoli, Brussels sprouts, and green peas, promotes regularity by stimulating the secretion of water and mucus in the intestines. Increasing your fiber intake gradually can help prevent bloating and cramping.

2. Adds Moisture to Stool

Certain vegetables, such as leafy greens like spinach, contain a good amount of water. This moisture helps soften the stool, making it easier to pass. Additionally, vegetables like cucumbers and tomatoes have high water content, which can contribute to overall hydration and promote regular bowel movements.

3. Provides Essential Nutrients

Vegetables are not only beneficial for their fiber content but also for the essential nutrients they provide. Many vegetables are rich in vitamins and minerals that support overall digestive health. For example, leafy greens like spinach and kale are excellent sources of folate and vitamins C and K, which can help maintain a healthy gut. These nutrients contribute to the overall well-being of the digestive system and can aid in relieving constipation.

4. Supports Gut Health

A healthy gut microbiome is essential for proper digestion and regular bowel movements. Vegetables contain prebiotic fibers that serve as beneficial food for gut bacteria, promoting a healthy balance of microorganisms in the gut. This, in turn, can improve gut motility and alleviate constipation symptoms. Incorporating a variety of vegetables into your diet can have a positive impact on your digestive health and help relieve constipation. Remember to increase your fiber intake gradually and stay hydrated to optimize the benefits of eating vegetables. If you have chronic constipation or underlying health conditions, it’s always best to consult with a healthcare professional for personalized advice.

References:

1. Healthline – The 17 Best Foods to Relieve Constipation
2. EatingWell – 5 Best Veggies for Constipation, According to a Dietitian
3. NCBI – Effect of fruit intake on functional constipation: A systematic review and meta-analysis of randomized and crossover studies
4. Harvard T.H. Chan School of Public Health – Fiber
5. Medical News Today – Mangoes and constipation: Possible benefits, effects, and more
6. American Family Physician – Treatment of Constipation in Older Adults

Constipation is a common digestive problem that affects many people. Exercise has been shown to be an effective way to alleviate constipation. Here are some benefits of exercising on constipation:

1. Speeds up bowel movements: Exercise helps to lower the time it takes food to move through the large intestine, which limits the amount of water your body absorbs from the stool. This makes it easier to pass stools
2. Stimulates intestinal muscles: Aerobic exercise speeds up your breathing and heart rate, which helps to stimulate the natural squeezing of muscles in your intestines. This helps to move stools out quickly
3. Improves bowel habits: Regular exercise can help to improve bowel habits and prevent constipation. A regular walking plan, even 10 to 15 minutes several times a day, can help the body and digestive system work at their best
4. Feasible and effective treatment option: A systematic review and meta-analysis of nine randomized controlled trials involving 680 participants found that exercise had significant benefits as a means of improving the symptoms of constipation patients
5. Safe and natural: Exercise is a safe and natural way to alleviate constipation, unlike laxatives or other medications that may have side effects
   In addition to exercise, other methods to relieve constipation include adding more fiber to the diet, drinking lots of water throughout the day to avoid dehydration that can lead to constipation, and eating certain fruits, vegetables, and seeds that can help relieve constipation by adding bulk, softening stool, decreasing gut transit time, and increasing stool frequency

Regular exercise is another critical factor in improving symptoms of constipation and developing healthy bowel habits

MiraLAX is a gentle constipation relief laxative that is available in powder form.

It is clinically proven to relieve occasional constipation and soften stool without causing harsh side effects such as sudden urgency, cramping, bloating, or gas. MiraLAX works naturally with the water in your body to hydrate, soften, and ease bowel movements. It is designed to provide gentle relief from constipation for adults and children 17 years and older.