Foods that relieve constipation
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Foods That Relieve Constipation
Constipation is a common gastrointestinal issue that affects people of all ages, often leading to discomfort and a reduced quality of life. Various foods have been identified as effective in alleviating constipation due to their fiber content and other beneficial properties. This article synthesizes research findings on several foods known to relieve constipation.
Yoghurt with Galacto-Oligosaccharides, Prunes, and Linseed
Yoghurt enriched with galacto-oligosaccharides (GOS), prunes, and linseed has been shown to significantly improve bowel movements in elderly individuals. A study involving 43 elderly subjects found that consuming this specific yoghurt increased defecation frequency and eased the process of defecation compared to a control yoghurt . The combination of these ingredients appears to enhance stool softness and overall gastrointestinal comfort.
Green Kiwifruit
Green kiwifruit is another effective food for relieving constipation. In a multicenter randomized controlled trial, participants consuming two green kiwifruits daily experienced a significant increase in complete spontaneous bowel movements (CSBM) and improved gastrointestinal comfort . This effect was observed in both healthy individuals and those with functional constipation or constipation-predominant irritable bowel syndrome (IBS-C).
Rye Bread
Rye bread has been found to be more effective than wheat bread or laxatives in relieving constipation. A study with 51 constipated adults showed that rye bread reduced total intestinal transit time (TITT), increased weekly defecations, and softened stools without causing adverse gastrointestinal effects . The consumption of rye bread also improved colonic metabolism, making it a safe and convenient alternative to traditional laxatives.
Fiber-Rich Porridge (Pajala Porridge)
A fiber-rich porridge, known as Pajala porridge, has been shown to be effective in preventing constipation in geriatric patients. In a study comparing the porridge to traditional laxatives, patients consuming the porridge had more frequent daily defecations and reported less discomfort . The porridge also significantly reduced the need for laxatives, highlighting its potential as a non-pharmacological treatment for constipation.
Dietary Fibers and Probiotics
Dietary fibers such as polydextrose, psyllium husk, and wheat bran, as well as probiotics like Bifidobacterium animalis and Lacticaseibacillus rhamnosus, have been shown to relieve constipation by optimizing gut microbiota. A study involving 250 adults with functional constipation found that these fibers and probiotics improved stool consistency and increased bowel movement frequency . The study also identified specific gut microbial changes associated with these interventions.
Inulin and Isomalto-Oligosaccharide
Inulin and isomalto-oligosaccharide (IMO) are soluble dietary fibers that have been found to alleviate constipation in pregnant sows by modulating gastrointestinal motility-related hormones and improving gut microbiota diversity . These findings suggest that similar effects could be expected in humans, making these fibers a promising option for constipation relief.
Mango
Mango, a fruit rich in fiber and polyphenols, has been shown to improve constipation symptoms beyond the effects of an equivalent amount of fiber. A study involving individuals with chronic constipation found that mango consumption increased stool frequency and consistency, as well as improved gastrointestinal biomarkers . The anti-inflammatory properties of mango may contribute to its effectiveness in relieving constipation.
Apple Juice
Apple juice has been demonstrated to relieve constipation by downregulating the intestinal apical sodium-dependent bile acid transporter (ASBT). In a study with rats, continuous intake of apple juice improved defecation and increased bile acid content in feces . This suggests that apple juice could be a beneficial dietary addition for those suffering from constipation.
Conclusion
Incorporating specific foods such as yoghurt with GOS, prunes, and linseed, green kiwifruit, rye bread, fiber-rich porridge, dietary fibers and probiotics, inulin and IMO, mango, and apple juice into the diet can effectively relieve constipation. These foods not only improve bowel movements but also enhance overall gastrointestinal health, offering a natural and convenient alternative to traditional laxatives.
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