Constipation has become a common problem in every person’s daily life. People spent a lot of money and time to find the cause and resolution of constipation problems.
So, what is constipation, and what causes it? Well, constipation is a health disorder when people face problems in bowel passing.
There are several causes of constipation like
- Less water consumption
- Avoiding foods that are high in fiber
- Low intake of magnesium-rich foods
- High consumption of saturated-fat rich foods
- Little intake of foods that contain polyunsaturated fatty acid
- Probiotic deficiency
Moreover, obesity can also indirectly promote constipation. But how to get rid of constipation? Is there any quick solution for constipation cure?
Let’s check what is the best homemade foods or organic foods help to relieve constipation.
Fiber rich Foods
Studies have shown that high fiber foods can increases stool frequency and soften stool consistency (1). Moreover, high dietary fiber intake can is able to increase stool frequency in patients with constipation also (2).
In fact, fiber is an essential nutrient to counter constipation because (3):
- Fiber is able to increase stool bulk and accelerates colon transit
- Short-chain fatty acids(butyrate, propionate, acetate, etc) produced by fermenting fiber can increase the osmotic load and accelerate colon transit
- Short-chain fatty acids can accelerate colon transit by decreasing luminal pH
- Fiber contains water
All these facts about fiber help to improve stool consistency and the amount of mass.
On the other hand, fibers are two types water-soluble and water-insoluble fibers. Most organic foods contain both of these two kinds of fibers.
Both insoluble and soluble fiber aids in constipation cure. It’s because cellulose(a kind of insoluble fiber) can increase the amount of water in the stool.
On the other hand, soluble fiber is able to produce short-chain fatty acids, which also can increase stool weight.
Because of these numerous anti-constipation factors of fiber, fiber-dense foods can act as a natural laxative and they may reduce the risk of constipation.
Some fiber-rich foods which are well known for constipation cures are:
- Almonds
- Avocadoes
- Macadamia nuts
- Broccoli
- Beans
- Strawberries
- Raspberries
- Lentils
- Apples
- Chia seeds
- Prune
Foods That Are Rich in Water
The adult gastrointestinal tract is loaded with 10 L of fluid per day, including about 2 L from the diet. The small intestine absorbs 8.5 L. Also, an additional 1.3-1.4 L is absorbed by the colon, and 0.1-0.2 L is excreted in the stool.
Because of this, fluid plays an important role in bowel movements. In fact, studies have shown that additional fluid consumption can improve bowel movement frequency and stool consistency in children. This study was done during treatment for chronic functional constipation (4).
That’s why water-dense organic foods can help to maintain fluid balance in the human body and aid in constipation cure. You may go for the following foods to keep your body hydrated and get rid of constipation:
- Cucumber
- Watermelon
- Lemon
- Bell peppers
- Tomatoes
- Zucchini
- Watercress
- Celery
- Carrots
- Coconut water
Magnesium-rich Organic Foods
Magnesium is an important macromineral that plays an important role in curing constipation. Studies have shown that deficiency of magnesium minerals can reduce stool frequency which may promote constipation problems (5).
That’s why it’s a wise idea to add more magnesium-dense foods to your daily diet plan. Some well-known foods of high magnesium are:
- Spinach
- Pumpkin seeds
- Tuna
- Almonds
- Coconut milk
- Avocado
- Okra
- Peanuts
- Cashew
Moreover, magnesium citrate can also be used as an excellent supplement for constipation relief. This supplement helps to pass stool by maintaining water balance.
Polyunsaturated Fatty Acid-Rich Foods
Regular consumption of polyunsaturated fat-dense foods keeps constipation at bay. It’s because studies have shown that, polyunsaturated fatty acids may boost immunity, inflammation, and motility of the GI tract (6).
A few examples of this kind of food are:
- Walnuts
- Flax seeds
- Avocadoes
- Sunflower seeds
- Pine nuts
- Almonds
- Brazil nuts
Adding More Probiotics
Probiotics are live microorganisms that have benefits over constipation. There are several kinds of probiotics and the majority of these can aid in constipation control.
Studies have shown that lactobacillus reuteri(a probiotic bacterium) may have a positive effect on bowel frequency in infants with functional chronic constipation (7). Another study has shown that other kinds of probiotics like B. bifidum, B. infantis, and B. longum, L. casei, L. plantarum, and L. rhamnosus can increase bowel movement frequency, and decrease fecal incontinence (8).
The following organic foods and homemade products contain probiotics and may help to cure constipation:
- Bananas
- Apples
- Watermelon
- Kefir
- Yogurt
- Grapefruit
- Pickles
Low Saturated Fat Foods
Saturated fat is a well-known nutrient that promotes constipation. According to studies, daily consumption of more than 30 grams of saturated fats can cause constipation (9).
That’s why it’s a wise idea to maintain a daily saturated fat intake below 30 grams. In fact, less than 10 grams consumption is the best way to stay healthy and get rid of constipation problems.
You should be careful before choosing foods. Because of this high saturated fat density, coconut milk and cream can cause constipation in healthy adults.
On the other hand, peanut butter is a very popular nut butter that is moderately high in saturated fat. Due to this peanut butter can cause constipation also.
That’s why people should go for less saturated fat dense foods to face constipation. Some popular low saturated fat foods are:
- Salmon
- Mackerel
- Tuna
- Chicken
- Avocado
- Orange
Milk & Milk Products
Milk, especially breast milk is a great option to cut off constipation for babies. Parents often look for constipation relief remedies for babies.
In that case, breast milk is the ideal option to get rid of constipation. In fact, there are several points behind this anti-constipation property of breast milk.
These are:
- Breast milk contains large amounts of prebiotic oligosaccharides. These elements provide substrates for gut bacteria and improve osmotic balance and stool consistency.
- The fat composition of human milk may aid in making softer stools.
- Non-digestible oligosaccharides are found in breast milk. These oligosaccharides act like dietary fiber and stimulate the growth of beneficial bacteria. Also promotes the maturation of the gastrointestinal tract.
- Breast milk contains optimal whey protein composition and low phosphorous content.
Furthermore, studies have observed that Increased levels of gastric inhibitory peptide, neurotensin, and vasoactive intestinal peptide are found in formula-fed infants compared with those in breast-fed infants (10).
Fruits & Fruit Juices
People consume a lot of fruit juices to gain weight. However, like fruits, juices can also help to fight constipation.
It’s because fruits are full of containing water, sorbitol, fructose, fiber, and phytochemicals. Fruit juices also contain these.
All of these nutrients have benefits over constipation control. That’s why it’s a good idea to add fruit and fruit juices to your diet plan to get rid of constipation.
Some, well-known fruits for constipation cure are:
- Green kiwifruit
- Prune
- Persimmon
- Banana
All of these fruits have the capability to act as a natural laxative. Also, you can go for juices made from these anti-constipation fruits.
