Life Made Easier By Those Foods
Compiled by the Weekly
Tips on foods that help prevent constipation
Constipation is a common symptom, not a disease, seldom or frequently suffered by all humans, young and old alike. Its most common causes include insufficient dietary fiber intake, inadequate liquid (water) intake and decreased physical activity.
As constipation is not a disease, it can be prevented by means of dietary fiber-rich foods, fruits and vegetables. Dietary fiber has two main components — soluble fiber and insoluble fiber, which are very good for the digestive system and facilitate defecation.
Constipation is usually easier to prevent than to treat. Following are fruits, vegetables, seeds and tubers highly recommended by physicians to prevent this uneasy, inconvenient symptom.
Almond oil, which is available at many pharmacies nationwide, is a natural laxative, so it is often used to prevent or treat constipation. Add two teaspoonfuls of almond oil into a glass of fresh milk and drink it before bedtime to facilitate defecation the next morning.
Apples have both soluble and insoluble fiber, especially in the rind, so intake of this fruit is essential for the digestive system. In addition, apples also have pectin, which can help stimulate digestion and soften the stool. It is better to eat the fruit on an empty stomach.
Banana is also a wonderful remedy against constipation, as it has a high content of dietary fiber, which helps boost the functioning of the intestine. The potassium in banana can also accelerate the intestinal peristalsis.
Beans, especially green (mung), brown and black beans, have a very high content of dietary fiber. So, intake of the aforementioned beans is an effective way to prevent and treat constipation.
Cabbage, particularly the green one, is a leafy vegetable that is rich in dietary fiber. Regular intake of cabbage can help boost the digestive system and soften the stool, thus facilitating defecation. These leafy green vegetables can be cooked into a soup, or squeezed and drink the juice, which are a natural laxative.
Carrots are a good supply source of dietary fiber, especially insoluble fiber. Regular intake of this taproot is good for the digestive system, softens the stool and eases defecation.
Cucumber contains high amount of water and dietary fiber, and is therefore efficient in preventing constipation, particularly for those with chronic symptom.
Oranges are rich in dietary fiber and thus helpful in preventing or treating constipation. Eat one or two oranges before bedtime every night is a best way to prevent or cure this symptom.
Whole grains, such as whole rice and barley (the grain is used to produce malt and cereal), are a rich source of dietary fiber. So, eating whole grains regularly is good for the digestive system and eases defecation.