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Can food be medicine? Sometimes, yes. In recent years, it has become clear that what you eat can be very effective in preventing or reversing some health problems, especially chronic constipation. Constipation is a symptom, not a disease. There are some serious medical conditions that can cause chronic constipation. Be sure to see a doctor for a medical evaluation. If you’re healthy and looking for safe and effective long-term relief for chronic constipation, you may find self-medication on grocery store shelves. There are hundreds of plant-based fiber foods and products available to relieve constipation. In this article we would like to point out the types of fibrous foods for the intestines and know what effect they have on health; So stay with us until the end of this article to know the light foods for the gut and the best fruit to strengthen the gut.
Types of fiber foods for children’s constipation
A variety of fibrous foods for the intestine
About 14% of people experience chronic constipation at some point. Symptoms include passing stools less than three times a week, straining, lumpy or hard stools, incomplete emptying, feeling blocked or unable to pass stools. The type and severity of symptoms can vary from person to person. Some people rarely experience constipation, while it is a chronic condition for others.
Constipation has many causes, but is often the result of food moving slowly through the digestive tract. This may be due to dehydration, poor diet, medications, illness, diseases affecting the nervous system, or mental disorders. Fortunately, certain foods can help relieve constipation by increasing meal volume, softening stools, decreasing bowel transit time, and increasing bowel frequency. In the following, we mention some of the items in the list of fiber-rich foods.
Prunes, also known as prunes, are widely used as a natural remedy for constipation and are one of the most nutritious and light foods for the gut. They contain high amounts of fiber, with approximately 3 grams of fiber per serving, which is 1.4 cups (40 grams).
The insoluble fiber in plums, known as cellulose, increases the amount of water in the stool, which can make it bulky. Meanwhile, the soluble fiber in plums is fermented in the large intestine to produce short-chain fatty acids, which can also increase stool weight. In addition, plums contain sorbitol. This sugar alcohol is not well absorbed by the body and causes water to be drawn into the large intestine, leading to a laxative effect in a small number of people.
Finally, plums also contain phenolic compounds that stimulate beneficial gut bacteria. This is thought to contribute to their laxative effect. An older study of 40 people with chronic constipation found that eating 100 grams of prunes per day significantly improved stool frequency and consistency compared to treatment with psyllium, a type of dietary fiber. You can enjoy plums on their own or in salads, cereals, oatmeal, baked goods, smoothies, and hearty stews.
Apples are rich in fiber and are one of the best fiber foods for constipation in children. In fact, a medium apple with skin (about 200 grams) contains 4.8 grams of fiber. Although most of this fiber is insoluble, apples also contain soluble fiber, mostly in the form of a dietary fiber called pectin. In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which can draw water into the colon, softening stools and reducing intestinal transit time.
A study of 80 people with constipation found that pectin speeds up the movement of stool through the gut, improves symptoms of constipation, and increases the amount of beneficial bacteria in the gut. Another older animal study found that rats fed a diet containing apple fiber had increased stool frequency and weight, causing constipation, despite being given morphine.
Apples are an easy way to increase the fiber content of your diet and reduce constipation. You can eat them on their own or cut them up to add to salads or cooked dishes.
Pears are another fiber-rich food for the gut, with about 5.5 grams of fiber in a medium-sized fruit (about 178 grams). In addition to fiber benefits, pears are very high in fructose and sorbitol compared to other fruits.
Fructose is a type of sugar that some people absorb poorly. This means that some of it ends up in the large intestine, where it draws water in by osmosis and stimulates bowel movements. Pears also contain the sugar alcohol sorbitol. Like fructose, sorbitol is not well absorbed by the body and acts as a natural laxative by bringing water into the intestines.
You can include pears in your diet in many ways. Eat them raw or cooked, along with cheese, or include them in salads, savory dishes, and baked goods, and easily turn it into one of the high-fiber foods for children’s constipation.
One kiwi (about 75 grams) contains about 2.3 grams of fiber and is one of the fiber foods for the gut. In one study, 19 healthy adults took a kiwi-derived supplement for 28 days; The researchers found that doing this led to a significant increase in the number of daily bowel movements compared to the control group.
Berries are delicious and easy to eat, so take your pick: raspberries, blackberries, blueberries, and strawberries—all are easy to snack on and high in fiber.
For example, just ½ cup of raspberries contains 4 grams of fiber to help relieve constipation.
Eat them on their own as a snack, try them on a salad, or puree them and freeze them for a cool summer dessert.
All kinds of food to relieve constipation
All kinds of food to relieve constipation
Beans have over 10 grams of fiber per cup, more than almost any other fiber source. Beans have an excellent combination of soluble and insoluble fiber, both of which help move food through the intestines to relieve constipation.
Popcorn is a good choice for a high-fiber snack that can help relieve constipation. A 3-cup serving of popped popcorn contains 3.5 grams of fiber and less than 100 calories. Avoid butter because the high fat content is not only high in calories but can also cause constipation.
Almonds, walnuts, and pecans have more fiber than other nuts. Just 1 ounce of almonds (about 23 nuts) contains 3.5 grams of fiber, 1 ounce of walnuts (about 19 halves) contains 2.7 grams of fiber, and 1 ounce of walnuts (14 halves) contains 1.9 grams of fiber.
Seeds are another good fiber-filled choice for constipation relief. A scant tablespoon of sesame seeds contains 1.1 grams of fiber, while 1 ounce of pumpkin seeds (about 85 seeds) has 5 grams of fiber. Sprinkle seeds over salad to add fiber and crunch.
Remember that nuts and seeds are high in calories, so keep them small at meals. Choose nuts and seeds that are raw or dry roasted rather than roasted in oil.
whole grain bread
Whole grains are high in fiber, which is a good choice not only for the gut but also for the heart.
Researchers at the University of Finland in Helsinki found that whole grain rye bread is better than wheat bread and laxatives for constipation. They reported their findings in the Journal of Nutrition in 2010. Their subjects ate enough slices (12.3 grams each) to get 30 grams of fiber per day, but you don’t have to eat that much for it to work.
Ezekiel bread is another good option to relieve constipation. It’s a bread made from sprouted whole grains and legumes that provide a good dose of fiber and nutrients.
Just ½ cup of cooked broccoli contains 2.8 grams of fiber to help relieve constipation and is also rich in vitamin C.
Broccoli makes a great side dish and can be eaten raw as a snack with hummus or a low-fat dip.