12 Best Fruits Relieve Constipation and Improve Gastrointestinal Tract
I Cover in this article about Relieve Constipation, Most people suffer from constipation and find it very difficult to live their lives because of it. Constipation can also be a major symptom of a disease such as diabetes.
According to research, constipation is more common in people with certain types of cancer than in diabetes.
According to research, constipation is more common in people with certain types of cancer than in diabetes.
Researchers say that if you have frequent constipation, don’t ignore it as normal. However, the cure for constipation is also available in your own kitchen. Eating a few simple and delicious things can help relieve this discomfort. check source
List of Best Fruits Relieve Constipation
Here are some best fruits to eat to relieve constipation: Everyone’s bowels respond to foods differently, but the following healthful, natural foods can help to relieve constipation:
1- Berries
Most berries are an excellent source of fiber. For example, a cup of fresh strawberries provides 2.9 grams of fiber. The same size blueberry serving will give you 3.6 grams, 8 grams in blackberries, and 8 grams in raspberries.
Fiber is essential for healthy digestion, as it increases saliva in the stool, and helps pass waste through the intestines.
While we know the importance of fiber, according to the American Dietetic Association, the average person eats only 15 grams a day. This is far less than we should use.
Women should eat 21 to 25 grams of fiber a day and men should plan to eat between 30 and 38 grams. The American Academy of Family Physicians recommends eating at least two cups of fruit and vegetables a day.
In addition to fiber, water is also help in constapation and can help maintain hydration. Many times, constipation is caused by dehydration. Dehydration makes it difficult for food to pass through the intestines and causes constipation.
In addition, berries are low in calories. So if you are looking at your weight, berries are a great option. One of the best ways to eat berries is to mix them with yogurt, or in salads with other fruits. You can also make jelly with berries inside.
Berries will not only help you keep your body moving, they also contain antioxidants that can help you gain energy and protect your body from free radicals.
2- Peach
Peach and its juice has been shown to be best fruits relieve constipation. In one study, participants were given a daily dose of dried berries or xylem.
Their bowel movements were monitored for several weeks, and researchers found that dried potatoes were more effective than xylem in treating mild to moderate constipation.
Proton is recommended as the first treatment option. When you use dried plums or raisins, they have a higher fiber content than fresh plums.
When soaked and then cooked, with fiber in the fruit, the mixture provides a compound that accelerates bowel movements.
This mixture can be very irritating if there is inflammation in addition to constipation. Therefore, if there is spastic constipation (pain and swelling include constipation), it is better to use freshly ripened berries.
3- Dried Fruits
Dried leaves are not the only dried fruit that can relieve constipation. Most dried fruits benefit digestion because the drying process concentrates all the nutrients in the fruit, including fiber.
Also Read: Advantage and Disadvantage of Eating Papaya
Popular dried fruits with significant amounts of fiber include banana chips, dried apricots, dried apples, dried peaches, and dried cranberries. As well as being high in fiber, all dried fruits will give you extra benefits. Many contain a variety of vitamins, minerals and antioxidants that help save your life and provide you with the energy you need, especially if you need to meet your needs quickly.
Dried fruits contain concentrated amounts of all the fruit ingredients, including sugar. Therefore, while dried fruits are healthy, you should definitely be careful not to exceed the consumption portion.
The key to better digestion is to take them. In this way, the fiber absorbs water and softens, making it easier to digest. Also, since it contains a lot of water, it will give you more energy.
4- Apples
One reason people use the phrase, “An apple a day keeps the doctor away.” Apples are a very nutritious fruit that benefits the body in many ways.
A significant benefit is that it helps keep the digestive system running properly. As well as preventing and relieving constipation, apples have also been shown to relieve diarrhea.
This is because the fiber in apples acts as a blocking agent for stool. It helps to digest your digestive system if you have constipation and normalizes bowel movements if you have diarrhea.
This popular fruit contains a type of soluble fiber called pectin (go to source), which binds to fatty substances in the digestive tract (including cholesterol) and promotes their elimination.
In addition to being a high fiber food, apples fight inflammation and boost energy. Because a lack of physical activity is a major factor in constipation, a diet that provides you with healthy glucose and sugar helps you stay active and also facilitates bowel movements.
Apples are a great snack all year round. If you can enjoy a fresh apple in the hot summer months, these hot fruits are also delicious when served in hot meals. In the cold winter months, cook the apples and sprinkle a little cinnamon on top.
5- Kiwi
The high amount of fiber in it makes kiwis an excellent fruit to help relieve and prevent constipation. check source
The fruit is good for intestinal transit and thanks to an enzyme called actinidine, it also facilitates digestion and helps prevent gas formation.
In fact, one of the most common natural remedies for constipation is to eat kiwi on an empty stomach early in the morning, as its laxative properties will have a greater effect at this time.
If you do not like the taste of kiwi, I suggest you use it in a smoothie with leafy vegetables or other acidic fruits and you will get a good drink to improve the intestinal tract.
6- Orange
The citric acid accumulation in oranges makes it a great fruit to eliminate waste, get rid of excess fluid and improve digestion in general.
If it is combined with a high amount of fiber, you will find that it is best for regulating the intestinal tract and dealing with constipation.
That is why a popular and highly effective way to improve constipation is to make orange juice, move the intestines and do not accumulate food debris in the large intestine.
7- Pear
In addition to being one of the most popular fruits of the year, pears are an effective way to treat constipation. They are also very useful for strengthening the immune system and preventing high blood pressure.
Pears are a good source of fiber and pectin, a substance that helps regulate bowel movements and cleanses the body. check source
8- Figs
Figs fresh or dried are best fruits relieve constipation. Figs are an excellent fruit, as they provide an effective laxative effect. It is also a fruit that is easily digested so it protects the stomach at all times and prevents other stomach ailments such as acid reflux or heartburn. check source
9- Bananas
Bananas are known for their flavor, consistency, and nutritional value. They are easy to digest, so they are also suitable for babies and toddlers. They contain excellent amounts of fiber, potassium and vitamins. Medium bananas contain 3g of fiber, which is 10% of your daily requirement.
To get rid of constipation, it is advisable to eat well-cooked bananas, as unhealthy bananas can make constipation worse.
Whenever the carbohydrates in it are green, they can cause irritation and poor digestion, as they are more difficult to digest.
10- Avocados
Avocados are unique among the best fruits relieve constipation. The biggest reason for this is the amount of fat in it. Yes, avocados contain large amounts of good fats that can lower your cholesterol levels.
However, another feature of avocado is its high fiber content, which helps to improve the intestinal system. A medium avocado (200 g) contains 14 g of fiber. It is more than pears, apples and bananas.
Make a sandwich with avocado creamy pulp for breakfast. This is a simple treatment for constipation.
11- Apricots
These orange fruits are an amazing natural remedy for chronic constipation. Whether fresh or dried, peaches are a good source of both soluble and insoluble fiber. In addition, they contain excellent amounts of beta-carotene, a powerful antioxidant.
Some studies show that eating a diet rich in beta-carotene can reduce the risk of bowel cancer.
12- Fresh berries
There may be smaller versions of berries, but they are effective fruits relieve constipation and will help you regulate bowel movements, as they contain stimulants. As we have said before, if you have inflammation, if you have inflammation, avoid the use of harvest juice or raw.
If you have bloating or discomfort, you should consult your doctor first and modify your diet by adding mild stimulants such as stewed fruit. Avoid citrus, berries and berries. Thanks to the potential acidity in these fruits, they can cause further irritation.
The best fruits in these cases are apples, peaches, pears, ripe bananas, apricots and queens. They provide a good amount of pectin, a soluble fiber that works only by absorbing water into the intestinal mucosa and increasing the volume of the stool. By making a gel, the bowels move without pain.
Finally, if you have inflammation, avoid eating fruit peels and hard parts. The insoluble fiber found in them has the same effect as acid, although there is no mechanical or chemical stimulation in your gut, but it can increase the symptoms of pain, inflammation and swelling.
It is important to increase the fiber gradually so that the high yeast content in them does not cause side effects such as fructose. Start with 2 servings per day and estimate how you feel.
9 Food Help In Constipation Also
1- Rice
According to a study, people who are accustomed to eating more rice have a 41% lower risk of constipation, for no apparent reason, but the fiber in rice may be helpful in constipation.
2- Spinach
Spinach is not only rich in fiber but is also an excellent source of magnesium. This mineral is essential for the intestines and works to cleanse the waste.
3- Seeds
The seeds contain starch, which is essential for the intestines, or so to speak, to relieve constipation while also helping to balance the bacteria in the esophagus. However, excessive use of them can lead to problems such as flatulence and bloating.
4- Plums help in Constipation
Plums is a fiber-rich fruit and is an ingredient that helps relieve constipation by improving bowel function. One Plum contains have one gram of fiber, which is the right amount for the body, as well as it. Other ingredients are also effective in overcoming digestive problems.
5- Pope Corn
If you prefer plain popcorn instead of potato chips, you will be able to avoid constipation as well as cravings, according to medical experts, it is an easy way to meet the body’s need for fiber, because a one bowl have around three grams of fiber.
6- Water
Also Read: Water Health Benefits
In addition to fiber and exercise, drinking adequate amounts of water is essential to reduce constipation. Water is essential to improve bowel function. If your body is dehydrated, there is a risk of constipation. It will increase so much.
7- Malta
Maltese are also considered by medical experts to be the best for relieving constipation because they are also a fiber-rich fruit and are very low in calories. Sour fruits also contain a component called flavonol, which works to relieve constipation.
8- Yogurt or Curd
Also Read: What kind of Yogurt is good for face mask?
Yogurt contains high levels of bacteria or probiotics which are good for the stomach. They not only benefit the esophageal system but also improve bowel function.
9- Breakfast
Of course, this is not a single food, but the first meal of the day is very important for gastrointestinal and intestinal functions, especially intestinal activity is high in the morning and breakfast reduces the risk of constipation. It is important to make sure that everything is included.
