Sadly, around 14 percent of American adults suffer from constipation and this is one of the most widespread and common health problems of the 21st century. Though we are not always open to talk about this subject, for the sake of our well-being, we need to…
What Is Being Done to Treat This Issue?
According to statistics, American citizens spend 3 quarters of a billion dollars yearly on laxatives, but, this is not solving their problem. In fact, these over-the-counter meds often worsen the issue and can cause dependency and increase the difficulty of having a bowel movement without taking a laxative. Some of the side effects are cramps in the abdomen area, low blood pressure, bloody stool, dizziness, and imbalance in the electrolytes.
A More Effective Approach
Instead of the above-mentioned method, people who suffer from constipation should improve their diet in order to minimize the chance for constipation. Namely, natural laxatives have a mild effect and including several of them to your diet will keep things going and you will no longer need over-the-counter laxatives. And, foods do not have serious effects like it is the case with meds. Check the best 22 foods with laxative properties below:
They are abundant in pectin, a soluble fiber which enhances the bowel function and eases the digestion. The potassium in them will restore electrolytes in the intestinal tract too. Opt for ripe bananas only.
This root has the capacity to alleviate gastrointestinal discomfort and it will relax the intestinal tract and allow an optimal removal of waste through regular bowel movements.
This fruit has strong laxative properties and it also contains important vitamins and an antioxidant known as lycopene that can lower the chance of colon and prostate cancer.
This all-time favorite fruit is rich in fiber, vitamins, and antioxidants and it has a mild laxative property and it is also abundant in water, which is crucial in the fight against constipation.
Drinking a lot of clean water is pivotal for healthy bowel movements because water is needed for all bodily functions. You need half your body weight in ounces daily. You should also drink natural drinks like coconut water and fresh fruit juices.
Cabbage will expel all waste and soften the stool and ease the bowel movements.
Fermented foods are known to trigger the growth of good gut bacteria that are pivotal for the overall health. Including these foods to your diet will put an end to constipation by improving your digestion. Some of the options you have are kombucha, sauerkraut, kimchi, etc.
Since it contains a lot of antioxidants and fiber, this green veggie will trigger the detox enzymes in the digestive tract.
When you eat this veggie regularly, your levels of glucosinolate will be higher and the production of liver enzymes will elevate. They are known to eliminate toxic substances from the body.
Seeds and nuts
Seeds and nuts are abundant in fiber, protein, zinc, and other crucial nutrients. You can opt for pumpkin seeds, hemp seeds, cedar nuts, flaxseed, walnuts, etc.
This orange vegetable contains pectin that will add bulk to the stool and trigger bowel contractions. They are most effective against constipation when eaten raw.
According to studies done with animals, it was found that this oil has the power to keep the colon and digestive tract safe from damage, which keeps the path for elimination clear.
Beans and peas are known to improve the digestion with the help of the fiber they contain while their level of cholesterol and fat is rather low.
This delicious fruit will supply your body with 30 percent of the recommended daily amount of fiber and also better the nutrient absorption from other foods.
This veggie is abundant in phytochemicals and nutrients that will make constipation a part of the past.
Leafy green veggies
These vegetables have strong cleansing and laxative properties and are abundant in fiber and other nutrients that will work together and enhance your digestion and avert constipation.
Curcumin, a substance present in this plant, has a positive influence on IBS and constipation.
Aloe vera gel is rich in necessary nutrients for proper digestion and regular bowel movements.
Apple cider vinegar
The acetic acid from this vinegar will ease the breaking down of food in the stomach. Opt for raw vinegar only which contains the ‘mother’.
They have constipation-relieving abilities stemming from their richness in fiber. They are ideal for colon cleanses. You can choose from blueberries, cranberries, strawberries, etc.
The pectin will improve the bowel movement and add bulk to the stool. This is one of the best laxatives for children and toddlers.
Plums and prunes
As they are loaded with fiber, they can relieve constipation and better the gut health.
Foods to Avoid
- Ice cream
- Processed foods
- Soda drinks