Fibre-rich foods are known to be effective in relieving constipation and promoting regular bowel movements. Along with being high in nutrient value, foods that contain a high percentage of fibre lower the risk of diverticular diseases and strengthening the digestive tract. As one of the best ways to maintain gut health, eating foods that are rich in fibre eliminate toxins from our bodies. Here are seven foods to include in your diet if you’re suffering from constipation.
Chia Seeds
These tiny seeds are an excellent source of soluble fibre, which absorbs water and forms a gel-like substance in the intestines, softening the stool and easing bowel movements. Soaking chia seeds in milk or water and consuming it with fruit or in smoothies, is an effective way to include these seeds in your diet.
Prunes
Prunes, or dried plums, are often recommended for their natural laxative effect. They contain both soluble and insoluble fibre, as well as sorbitol, a sugar alcohol that helps soften the stool. Consuming a handful of soaked prunes or juicing them for children suffering from constipation is a great way to enjoy the dried fruit.
Flaxseeds
Flaxseeds are rich in both soluble and insoluble fibre. They can be ground and added to smoothies, cereals, or baked goods to increase your fibre intake. The seeds are also great for other gut-related issues like irritable bowel syndrome and diverticular disease.
Broccoli
Broccoli is a nutritious vegetable that is high in fibre. It also contains a compound called sulforaphane, which has been shown to have a positive effect on digestion. It also helps prevent bacterial overgrowth in the small intestine, which might disrupt digestion.
Apples
Apples are rich in both soluble and insoluble fibre, particularly in their skin. Consuming the whole fruit, including the skin, can help relieve constipation. Eating apples increases the fibre bulk of the stool as well as promote its movement through the digestive tract.
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Kidney Beans
Kidney beans are legumes that provide a good amount of fibre. They can be added to salads, soups, or chili to increase your fibre intake. Kidney beans soften the faeces by holding or absorbing water, making the removal of waste from the body easier.
Spinach
Spinach is a leafy green vegetable that is not only rich in fibre but also contains magnesium, which can help alleviate constipation. Add spinach to your salads, smoothies, or cooked dishes. Its high fibre content as well as water content helps in softening stool and adding bulk, making it an easy passage for waste to be eliminated.