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    Feeling constipated? Try these 5 foods that can help you poop

    By NCVC Staff | Published on Sep 20, 2023

    Are you tired of spending endless hours in the bathroom with no results? Don’t worry, constipation is a common problem that many people face. But fear not, because we have some solutions to help you get things moving down there.

    But first, let’s talk about what causes constipation. It occurs when the movement of food through your digestive system slows down. This can happen due to a low-fiber diet, old age, physical inactivity, or certain medications.

    While there are plenty of over-the-counter remedies like laxatives and stool softeners, it’s best to start with foods that are rich in fiber. These foods will keep your bowel movements in tip-top shape.

    So, without further ado, here are five foods that can help you overcome constipation:

    Munch on Some Juicy Apples

    Not only can an apple a day keep the doctor away, but it can also keep constipation at bay. According to a study by the US National Library of Medicine, apples are an excellent source of fiber. In fact, each apple provides up to four grams of fiber.

    Apples contain a specific type of soluble fiber called pectin, which acts as a natural laxative. Research suggests that pectin smoothens the process of food transit in the colon by increasing beneficial bacteria in the gut. So, add some fresh apples to your yogurt or oatmeal, or simply enjoy biting into one.

    Sweet Potatoes Provide Sweet Relief

    While constipation might make you feel like a potato, sweet potatoes can actually help you poop. They are packed with vitamins, minerals, and fiber, which can help regulate your bowel movements.

    A 2016 study found that the dietary fiber in sweet potatoes, such as cellulose, lignin, and pectin, can improve bowel movements and reduce discomfort in patients undergoing chemotherapy.

    Juicy Pears to the Rescue

    Despite not being the most obvious choice, pears are actually a great food for promoting bowel movements. One medium-sized pear can provide 24% of your daily fiber needs, thanks to its six grams of fiber content.

    But that’s not all. Pears also contain sorbitol and fructose, which act as osmotic agents that pull water into the intestines, stimulating bowel movements. So, next time you’re feeling constipated, reach for a juicy pear.

    Let Chia Seeds Work Their Magic

    Chia seeds have gained popularity as a superfood for weight loss, but they also have fantastic laxative benefits. According to a study by the US National Library of Medicine, chia seeds are one of the most fiber-dense foods, with 40% of their weight being fiber. They can absorb 12 times their weight in water, softening the stool for easier elimination.

    Add some chia seeds to your breakfast smoothie or sprinkle them over your yogurt to help get things moving.

    Kiwi Fruit: Nature’s Sweet Laxative

    If you’re looking for a sweet and tasty way to combat constipation, kiwi fruit is your answer. Kiwis are extremely high in fiber and can stimulate movement in the digestive tract, helping to induce a bowel movement.

    A study conducted by the American National Institute of Health gave kiwi fruit to constipated and non-constipated participants twice daily for four weeks. The results showed that kiwi fruit helped speed up intestinal transit time, decrease the need for laxatives, and improve constipation symptoms.

    So, the next time you feel blocked up, blend a kiwi fruit into your smoothie for a delicious and fiber-rich treat.

    Incorporating these fiber-rich foods into your diet can help you overcome constipation. Remember to drink plenty of water and stay physically active for optimal digestive health. Give these natural remedies a try and get things moving smoothly again. Your gut will thank you!

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