Constipation happens, and unfortunately, it is something that seems to happen to everyone no matter their age of status. Even though the vast majority of individuals can find relief through laxatives or from some other over the counter medications, approximately 20% of the population experiences chronic constipation. In these cases, constantly taking over the counter medication is ill advised. However, natural relief and prevention can be found in certain foods. Here are some foods that can help alleviate mild and even chronic constipation.
We have all heard the saying, “An apple a day keeps the doctor away.” Although apples may not be a help to all ailments, they can certainly be an assistant to anyone with constipation concerns. An apple has an average 2.8 grams of insoluble fiber with 1.2 grams of soluble fiber. This dietary fiber is in the form of pectin which is very beneficial to the digestive system. Pectin pulls water into the colon to soften stool naturally and alleviating most cases of constipation.
Kiwi is a tasty fruit certainly, but it is also loaded with fiber. Each kiwi houses around 2.3 grams of fiber. Increasing fiber in your diet is one of the key ingredients to alleviating constipation, but with kiwi, there is something else within this tasty fruit that provides help as well. Actinidin is an enzyme in kiwi and although research is limited currently, studies have shown that Actinidin has a positive effect on the human digestive system.
Some people love greens while others despise their very existence, but like them or not, leafy greens added to your diet is an excellent way to ward off constipation. Greens like spinate, broccoli, and brussels sprouts have essential nutrients such as Vitamin K, Vitamin C, and Folate. They are often recommended for pregnant women for their added folate, but also can drastically help alleviate constipation concerns with an increase in Fiber. Just one cup of spinach houses 17% of your recommended daily intake of fiber and thankfully, even if you are not a huge fan of spinach, it can be added to many dishes or ground into smoothies for a quick, healthy drink.
Having good gut health should never be an afterthought if you are prone to constipation issues. Increasing fiber intake and also prebiotics can aid in your digestion efforts. Artichokes have both of these attributes in one ingredient. Artichokes are among the most versatile ingredients and can be used in many dishes including some of the more crowd-pleasing dips. Artichokes can often be added to foods without people knowing they are in there, so it can be a great way to add an emphasis on gut health to the entire family.
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