Symptoms include passing stools less than three times per week, straining, lumpy or hard stools, a sensation of incomplete evacuation, feeling blocked or being unable to pass a stool.
The type and severity of symptoms can vary from person to person. Some people experience constipation only rarely, while for others it’s a chronic condition.
Constipation has a variety of causes but is often the result of slow movement of food through the digestive system.
This may be due to dehydration, poor diet, medications, illness, diseases affecting the nervous system or mental disorders.
Fortunately, certain foods can help relieve constipation by adding bulk, softening the stool, decreasing gut transit time and increasing stool frequency.
Here are 17 foods that can help relieve constipation and keep you regular
Prunes. Dried plums, known as prunes, are widely used as a;natural;remedy;for;constipation. ...
Apples. Apples are rich in fiber. ...
Citrus Fruits. ...
Spinach and Other Greens. ...
Jerusalem Artichoke and Chicory
Beans, Peas and Lentils
Whole-Grain Rye Bread
There are many fruits, vegetables, pulses and seeds that can help relieve constipation.
A diet high in fiber helps add bulk and weight to stools, soften them and stimulate bowel movements. However, in some people, high-fiber diets can;make constipation worse, so it’s important to talk to your healthcare provider about what is right for you.
In addition, it’s vital to drink;plenty of water. Keep in mind that your fluid requirements will increase when you increase your fiber intake.
Regular exercise is another critical factor in improving symptoms of constipation and developing a healthy bowel habit.
If you have constipation, try to gradually introduce some of the foods above to your diet, as well as drink plenty of water and engage in physical exercise, to improve your regularity, stool consistency and overall comfort.