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Prunes are rich in fiber, sugar alcohol and sorbitol, which have an ‘osmotic effect’, and are one of the representative foods that help resolve constipation. [사진=게티이미지뱅크]You can take medicine to relieve constipation, but if you are more comfortable and are concerned about potential side effects, you can also take help from food. Drinking plenty of water, eating healthy, and exercising regularly will help you digest well and have regular bowel movements.
Find out what foods are helpful in resolving constipation, as introduced by the American health information media ‘Eat This, Not That’.
1. Prunes = Prune is already well known as a food that helps with constipation. Prunes are rich in fiber and sorbitol, a sugar alcohol that has an ‘osmotic effect’. Sorbitol helps to soften stools by drawing more water into the intestines and promote bowel movements.
A study published in ‘The American Journal of Gastroenterology’ confirmed that prunes effectively help with constipation symptoms. However, you need to eat about 8 to 10 to see the laxative effect. Some studies have shown that about 240 ml of prunes juice can help relieve constipation. However, some people have experienced bloating and gas.
2. Kiwi = Kiwi can also help people who suffer from constipation. Kiwi has been shown to be effective in relieving constipation without side effects in several clinical trials. Kiwi is rich in fiber that softens the stool. Kiwi also contains an enzyme called actinidin, which seems to improve bowel movements by stimulating receptors in the colon. It is mainly found in green kiwifruit. Studies have shown that eating two medium-sized, peeled, green kiwifruits a day can be beneficial.
3. Acacia = Acacia powder is a water-soluble fiber supplement that can help with constipation. Acacia powder is made by grinding acacia gum (a rubber made from dried sap of acacia trees, also called gum arabic). Similar to psyllium, it does not burden the intestines. Because it ferments slowly, it is less likely to cause bloating or gas. If drinking as a beverage, start with a small amount and increase as needed. Be sure to add enough water.
4. Oats = Oats are rich in fiber, especially soluble fiber. Soluble fiber absorbs water and gels, softening the stool. Oat bran (the outer part of the oat hull) is also rich in fiber.
5. Chia Seeds = Chia seeds are very high in fiber, especially soluble fiber, and help to soften stools, making them easier to pass. Chia seeds are rich in fiber and can absorb up to 10 times their weight in water, which increases stool bulk and promotes bowel movements. A good way to consume chia seeds is to soak them in liquid before eating. Then it absorbs the water and swells into a gel.
6. Flaxseed = Flaxseed also has natural laxative properties. This is because it contains both soluble and insoluble fiber. Insoluble fiber increases stool bulk and speeds up stool movement. Ground flaxseed appears to be more effective. You may need up to 2 tablespoons to see the effect.
7. Pork Potatoes = Pork potatoes contain a lot of inulin, a type of soluble fiber that can help promote bowel movements. In fact, studies have shown that pork potatoes can not only prevent constipation, but also prevent acne, lower cholesterol, reduce body mass, and help with weight loss.
8. Kefir (fermented goat’s milk) = Although research is lacking, there are studies that show that kefir improves symptoms of constipation. Participants who drank 500ml of kefir daily for 4 weeks had increased bowel movements and regularity. It appears to be due to the probiotics in kefir. However, since many kefir products on the market contain added sugars, drinking 500ml daily may increase your sugar intake.
9. Coffee = Coffee is a stimulant that can increase intestinal motility. Drinking coffee in the morning can definitely help with bowel movements. Caffeine certainly helps to some extent here, but another component of coffee, an antioxidant called chlorogenic acid, also contributes to its laxative effect. Decaffeinated coffee can also help. Drinking it hot may be more effective than drinking it cold.
10. Water = There are many reasons to drink enough water. This includes the fact that it helps with constipation. Drinking enough water will soften your stool. Studies have shown that natural mineral water rich in magnesium sulfate works as a laxative, but plain water will give you the desired results.
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