Foods to relieve constipation fast
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Foods to Relieve Constipation Fast
Constipation is a common issue that affects many individuals, impacting their quality of life. Various foods have been identified as effective in providing quick relief from constipation. This article synthesizes the latest research on foods that can help alleviate constipation rapidly.
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 made bowel movements easier compared to a control yoghurt. The combination of these ingredients appears to be effective in reducing the severity of constipation.
Green Kiwifruit
Green kiwifruit is another potent 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 makes green kiwifruit a suitable dietary option for those suffering from constipation.
Dietary Fibers and Probiotics
Dietary fibers such as polydextrose, psyllium husk, and wheat bran, along with probiotics like Bifidobacterium animalis and Lacticaseibacillus rhamnosus, have been found to relieve constipation by optimizing gut microbiota. These fibers increase stool bulk and frequency, while probiotics help in maintaining a healthy gut environment. This combination can be particularly effective in managing functional constipation.
Rye Bread
Rye bread has been shown to be more effective than wheat bread or laxatives in relieving constipation. A study with 51 constipated adults demonstrated that rye bread significantly increased defecation frequency, softened stools, and reduced total intestinal transit time without causing adverse gastrointestinal effects. This makes rye bread a beneficial alternative to traditional laxatives.
Fiber-Rich Porridge
A fiber-rich porridge, often referred to as Pajala porridge, has been effective in increasing stool frequency and reducing the need for laxatives in geriatric patients. In a study, patients consuming this porridge had daily bowel movements 76% of the time compared to 23% in the control group. This suggests that incorporating a fiber-rich meal can be a practical approach to managing constipation.
Prunes, Figs, and Flaxseed
Prunes, figs, and flaxseed are well-known for their laxative properties. These foods are rich in dietary fiber and have been shown to effectively treat constipation. Prunes, in particular, have been found to be as effective as psyllium in relieving constipation symptoms . Including these foods in the diet can provide a natural and effective way to alleviate constipation.
Mango
Mango, a fruit rich in fiber and polyphenols, has been found to improve constipation symptoms beyond the effects of fiber alone. A study showed that consuming mango significantly improved stool frequency, consistency, and shape, and also reduced markers of intestinal inflammation. This makes mango a beneficial addition to the diet for those experiencing constipation.
Conclusion
Incorporating specific foods such as yoghurt with GOS, prunes, and linseed, green kiwifruit, dietary fibers and probiotics, rye bread, fiber-rich porridge, prunes, figs, flaxseed, and mango can provide quick and effective relief from constipation. These foods not only improve bowel movements but also enhance overall gastrointestinal health.
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