Surprising foods that can ease bowel movement

Constipation is one of the common health issues in the USA, and it affects people of all ages. While there are no exact numbers, the National Health Service estimated that about 16% of the US population suffers from constipation, which is roughly 63 million Americans. Not many talk about constipation as they do not like the topic to be discussed in public, but it is surprisingly a common problem.
Constipation mostly happens because of poor diet, especially low fiber in food, dehydration, less intake of water, and lack of physical activity. Sometimes, medical conditions like diabetes and irritable bowel syndrome also cause constipation.

Foods rich in fiber are good at preventing constipation as they add bulk to stools and soften them making it easier for the bowel to pass. High-fiber foods include whole grains, beans, lentils, probiotics, vegetables, fruits, and nuts. Apart from fiber-rich food, drinking more water, clear soups, and herbal tea can help prevent constipation.

Symptoms

People with constipation experience hard, dry stools which mostly look like stones. Pain and discomfort during bowel movement is a common syndrome and it often feels like you are unable to empty your bowel fully and frequently have the sensation underlying. Constipation also leads to bloating.

Relief method

Probiotics

Probiotics have beneficial bacteria that help the stool to soften. Intake of yogurt, kefir, sauerkraut, and other dairy products can significantly help reduce constipation.

Vegetables

Vegetables are high in insoluble fiber which promotes regular bowel movements. Sweet potatoes and broccoli have sulforaphane in them which helps with healthy digestion. While eating raw vegetables is ideal for getting plenty of fiber, even methods of blanching, steaming, and grilling of vegetables can help you get enough fiber content.

Pulses

Beans, lentils, and peas are rich in fiber, especially wheat which is an excellent source of insoluble fiber, and intake of these foods significantly improves bowel habits. Brown rice is also one of the fiber-rich foods and unlike white rice, brown rice is not stripped of bran making it a staple in diets for people with constipation.

Fruits

Kiwi, Apple, Pear, Orange, Grapes, Berries, Banana, and Prunes have high fiber content as they contain the enzyme actinide, sorbitol, and phenolic which eases bowel movement. Also, these fruits have high water content which softens the bowel.

Oats

Oats are the powerhouse of essential nutrients like vitamins, minerals, and antioxidants that help support gut health. Including oats in your daily diet will help the body in getting enough fiber content that helps the digestive system.

Dry fruits and nuts

Dry fruits and nuts help the digestive system. They are high in natural sugar sorbitol which is a mild laxative and the dried fruits help pull water into the intestines, making the stool softer and easing the bowel movements. Flaxseed also have a laxative effect that helps ease the flow of work for the intestine. It also improves digestion of compound substances as it is high in antioxidants.

Food that you should avoid

Certain foods delay the process of digestion and it is a must to avoid these products when suffering from constipation. Food items that are rich in protein, and fat and are high in sugar slow down bowel movements. The list of food and food items that should be avoided while constipating are dairy products, red meat, processed foods, white bread, refined grains, alcohol, and sugary foods.