Some home-based foods that helps to relieve constipation.
Definition: Constipation is a condition of irregular bowel movements where a person’s feces becomes hard that are difficult to expel. It occurs usually when the colon absorbs excess water from the food during the process of digestion resulting in hardening of feces. So here are some foods that help to relieve constipation.
Taking fiber based foods are good for constipation. There are two types of fiber.
Soluble fibers: Found in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables. They absorb water and form a gel-like paste, which softens your stools and improves the consistency.
Insoluble fibers: Found in wheat bran, vegetables, and whole grains. They add bulks to your stool and help them pass more quickly and easily through your digestive system.
- Whole Grain pasta:
Pasta is traditionally Italian cuisine. Whole grain pasta consists of a good amount of insoluble fiber ( 10.7 g per 100 g, according to the USDA ). The insoluble fiber helps to add bulks to the stool and helps in excreting the waste.
- Wheat Bran bread (Brown Bread):
Brown bread is widely used as a common course around the globe. It consists of a good amount of insoluble fiber ( 7.4 g per 100 g, according to the USDA ). The insoluble fiber helps to add bulks to the stool helping in excretion of waste. Therefore Brown Bread is more recommended than other bread.
- Oat Bran porridge:
Oats are suitable for consumption as oatmeal or rolled oats. It consists of a good amount of soluble fiber ( 6.8 g per 100 g, according to the USDA ). The insoluble fiber absorbs water and forms a gel-like paste which softens the stool and helps in excreting the waste more smoothly.
- Barley Soup:
Barley can be consumed as soup. It is one of the oldest grain. It consists of a decent amount of soluble fiber ( 3.8 g per 100 g, according to the USDA). The soluble fiber forms a gel-like paste which helps in softening the stools and makes it easy to excrete the waste.
Lentils are edible legume and one of the oldest pulse crop known. It is one of the basic meal course in South Asian regions. It consists of soluble fiber ( 8 g – 11 g per 100 g, according to the USDA ). Some various kind of lentils arebrown lentils, green lentils, pink lentils, black lentils, and yellow lentils. Importantly, The soluble fiber absorbs water and makes the stool soft. It can help to relieve a person suffering from constipation improving the bowel movement.
Beans are one of the longest-cultivated seed plants. It contains a good amount of soluble fiber ( 3.4 g – 26 g per 100 g, according to the USDA ). Some various kinds of beans are baked beans, cowpeas, chickpeas, lima beans, mung beans, kidney beans, soybeans, pinto beans, etc. The soluble fiber softens the feces and makes it smooth to excrete.
Since Vegetables are a good source of fiber. It contains some amount of both soluble and insoluble fibers ( 1.3 g – 5 g per 100 g, according to the USDA ) based on different kinds of veggies like artichokes, asparagus, broccoli, cabbage, cauliflower, green beans, green peas, lettuce, onion, potato, etc. So, the fiber helps to soften the stool and adds bulks to the waste helping in proper bowel movements.
Edible seeds can be consumed with smoothies. So, According to the USDA seeds like chia seeds, pumpkin seeds, flaxseed, poppy seeds, sesame seeds, sunflower seeds contains ( 6 g – 34 g per 100 g ) of fiber. Soluble fiber present in seeds can help to soften the stool and also makes it easier to excrete the waste.
Nuts are easily available anywhere. It consists of a good amount of soluble fiber ( 3 g – 12 g per 100 g, according to the USDA). Some various kinds of nuts are almonds, brazil nut, cashews, hazelnuts, pecans, pine nuts, pistachio nuts, walnuts, etc. So, the soluble fiber present in it helps to absorb the water and softens the feces and improves the consistency.