You can also consider stool softeners , fiber products containing psyllium , and foods high in fiber when you are feeling constipated. Check out this list of 22 high-fiber foods.
Shop for laxatives and stool softeners. Eating prunes, or dried plums , can alleviate constipation. According to a study in Critical Reviews in Food Science and Nutrition, dried plums and their derivatives, such as prune juice, can prevent constipation and may prevent colon cancer. The nutrients found in prunes may also help control obesity , diabetes , and cardiovascular diseases.
Research also shows that using prunes and prune juice can be more effective than other constipation-relieving methods. One study in Alimentary Pharmacology and Therapeutics states that prunes work even better than medications containing psyllium.
Another study says that prunes should be used as a first-line therapy for constipation. Dried plums are considered to be very good for your overall health. Still, both are laxatives because of their high sorbitol content.
Dried plums also contain:. Prune juice is an effective remedy for constipation in both children and adults. When giving prune juice to an infant, the Mayo Clinic recommends trying 2 to 4 ounces at a time and adjusting the amount as needed. For adults, drink 4 to 8 ounces of prune juice each morning to stimulate a bowel movement. Shop for prune juice. This indigestible element found in many fruit and vegetables, travels through the stomach and small intestine without being absorbed and ends up in our large intestine.
The presence of this additional roughage distends the gut wall and triggers peristalsis. Peristalsis is a series of wave like contractions produced by the smooth muscle in the walls of our gut which effectively moves food waste from one end of the digestive tract to the other.
In addition to dietary fibre, prunes and their juice also contain sorbitol. Sorbitol is what is called a sugar alcohol which is another important indigestible component prunes can add to their list. This loosens stools and helps them to get moving. Finally, a third, important constipation-busting component of prunes is called diphenyl isatin. Diphenyl isatin is a natural laxative and works to gently stimulate movements of the bowels. So, it seems that all of these important components of prunes may work well together to help give you some relief from your toilet troubles.
Join Now. As well as helping our bowels along, prunes may offer some other health benefits. Soluble fibre also offers a host of benefits, one to mention is the cholesterol-lowering effects it can have.
Soluble fibre can absorb up to times its own weight in water. As it does this, it forms a gelatinous mass in your gut which oozes through your digestive system, consuming any substances that stand in its way. This can be beneficial for us for a number of reasons, but one beneficial effect is that on cholesterol levels and your body can manage this at it processes bile. See, bile is formed by the liver, stored in the gall bladder and released in response to us consuming fat. With enough fibre in our diets, bile is soaked up and ends up leaving our body entangled in some nice soluble fibre, which eagerly awaits it.
As a result your liver has to produce more bile and uses up the cholesterol you have circulating your body to do so. A good soluble fibre content aim to have some in every meal can also help to slow the absorption of glucose.
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Some Indian remedies are more effective for treating constipation than others. Learn about the most popular remedies for constipation relief. Occasional straining to poop is not something to worry about. But regular straining while pooping can lead to health complications. Learn more. Some people find…. Health Conditions Discover Plan Connect. Medically reviewed by Gerhard Whitworth, R. What are the symptoms of constipation? Juices and dosage. How can juice help and who can sip it?
Potential side effects. What are the complications associated with constipation? What are the risk factors for constipation? Different foods work in different ways. Some provide fiber, while others contain certain compounds that can stimulate bowel movements. Read on to learn how juices help relieve constipation , which juices to try, and how to make them at home. Constipation occurs when a person has fewer than three bowel movements per week.
Stool that remains in the digestive tract will harden over time, making it difficult and sometimes painful to pass. In most cases of occasional constipation, making diet and lifestyle changes is very effective for relieving symptoms. Taking over-the-counter OTC laxatives can help as a short-term solution, but they can cause unintended side effects, such as dehydration. People also run the risk of developing a physical dependence on laxatives.
Drinking certain juices may relieve constipation in some people. Some juices made from fruits and vegetables contain dietary fiber and sorbitol, both of which help regulate bowel movements. Juices also contain large quantities of water, which may help soften hard stool while keeping the body hydrated.
Even though they are a liquid, some fresh juices often still contain dietary fiber, though not as much as if a person eats the fruit or vegetable raw. The body does not digest fiber. Instead, fiber passes through the digestive system and helps keep the gut healthy. Diets high in dietary fiber promote healthy, regular bowel function. The United States Department of Agriculture recommend that women eat at least 28 grams g of dietary fiber per day, and men 34 g per day. People who have constipation may need to eat more dietary fiber than people who do not.
However, increasing fiber intake without drinking enough fluids may worsen constipation, so try a gradual increase of fiber along with plenty of water. Learn more about daily fiber recommendations here.
Fruits and vegetables contain two types of dietary fiber, both of which encourage regular bowel movements and reduce constipation:. People can increase the amount of fiber in a homemade juice by keeping the skin on apples when juicing, adding the pulp back into the juice, or adding high-fiber fruits, such as berries.
Certain fruits contain sorbitol, a sugar alcohol that pulls water into the large intestine. Extra water in the gut helps loosen hard stools so that they can move through the digestive tract more easily. Prunes are one of the richest fruit sources of sorbitol, so they may be one of the best options to help relieve constipation.
Dehydration is a leading cause of constipation. The digestive system needs plenty of water to keep food waste moving through it. Otherwise, the stool can become hard, lumpy, and difficult to pass.
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