What to eat when constipated and bloated ?

About 20 percent of the population experiences constipation, despite being an embarrassing problem. Constipation is a topic that many of us find awkward to talk about, but awareness and early involvement are crucial to easing it. But no worries, as per our knowledge and experience we are compiling some foods to emphasize the importance of adding foods to your diet if you suffer from constipation.

The use of this food would let you know, how even a few small changes can have a dramatic impact on your digestive health. Poor digestion and physical inactivity can complicate the process of pooping, while a low-fiber diet and old age can further complicate it.

In this article, we present you with a list of healthy foods by taking of which you’d get rid of constipation.

Broccoli:

This nutritional powerhouse contains sulforaphane, a substance that may help maintain a healthy gut and improve digestion. A supplement containing sulforaphane may also prevent some intestinal microorganisms from overgrowing that disrupt digestion.

Those who ate broccoli sprouts had fewer symptoms of constipation and bowel movement is comparatively fast than the other people.

Beans:

Beans are loaded with fiber. They have 10 grams in one cup of serving, which is the same as other fiber sources. Furthermore, beans contain both soluble and insoluble fibers, which contribute to their natural constipation relief.

One cup of cooked navy beans, contains 19.1 grams of fiber, 76% of your daily recommended intake.

Apples and pears:

Fiber, sorbitol, fructose, and sorbitol are all components of apples and pears that contribute to improved digestion. Moreover, these fruits contain a lot of water, which is beneficial for digestion and preventing constipation.

If eating apples and pears in their whole form with their skin intact, they will provide the most health benefits.

Sweet Potatoes:

One medium sweet potato contains 3.6 grams of fiber, making it one of the fiber-rich foods for constipation. There is little soluble fiber in sweet potato, but it contains cellulose and lignin, which are insoluble fibers. The insoluble fiber found in sweet potatoes aids in bowel movement by adding bulk and weight to the stools. A study on chemotherapy patients found that consumption of sweet potatoes alleviated constipation-related symptoms.

Artichoke:

As it contains prebiotics, such as inulin, artichokes increase the number of beneficial bacteria in the gut, thereby promoting regularity and consistency of bowel movements. Among prebiotics are indigestible carbohydrates that increase the number of beneficial bacteria in your gut and prevent the growth of harmful bacteria.

Studies show that increasing the number of good bacteria in the gut by consuming artichokes every day for three weeks will reduce harmful bacteria.

Kiwis:

Kiwis typically contain 2 to 3 grams of fiber per 100 grams, which can help bulk up stools and promote intestinal motility. The kiwi fruit also includes actinidine, an enzyme that may promote digestion, and several phytochemicals that may be helpful.

Chia seeds:

Chia seeds contain healthy fats and fiber that work together to help prevent constipation. These seeds contain an insoluble fiber that, when combined with water, forms a gel that makes your stool massive, assisting in usual bowel movements.

Chia seeds should be consumed daily in amounts of 1.5 tablespoons for easy digestion of your stomach. If you wish to consume the chia seeds in their most natural state, don't forget to soak them for a few hours.

Grapes:

Grapes contain a lot of fiber and water since they have a high skin-to-flesh ratio. If you are experiencing constipation, try eating a bunch or two of grapes on daily basis.  As they are an excellent remedy for constipation.

Flaxseed:

One of the natural foods for constipation, flaxseeds contain natural laxative properties. There is a wide range of health benefits associated with flax seeds, including soluble as well as insoluble fiber.

By eating one tablespoon of whole flax seeds, you will be able to meet the daily fiber requirement of 10 percent.  In one tablespoon of Flax seeds2.5 grams of fiber is contained. Furthermore, soluble fiber from flaxseeds ferments into short-chain fatty acids, which stimulates bowel movements and increases motility.

It has been suggested that the laxative properties of flax seeds' oil may be due to their lubricant properties.  Flaxseeds are recommended for use by pregnant and breastfeeding moms with caution.

Figs:

Figs contain more fiber which promotes regular bowel movements with an enzyme, ficin, which plays an essential role in constipation relief. figs contain an enzyme called ficin, which, along with their fiber content, helps to promote healthy digestion.

For one medium raw fig, you get 1.5 grams of dietary fiber, and for half a cup of dried figs, you get 7.9 grams of dietary fiber.

Drinking Enough Water:

Many people experience constipation as a result of dehydration. Constipation can be eased simply by drinking enough water and keeping hydrated. Sparkling water is more effective than tap water at relieving constipation, as it helps keep your bowels moving by keeping them hydrated.