Constipation is one of the most prevalent complaints in today’s society, and it is largely caused by our food and lifestyle. In the long term, it causes a buildup of toxins in the body, making one uncomfortable and ill. There is a lack of energy and appetite, which makes it difficult to concentrate on job, academics, or home tasks.

When people have constipation, the first thing that comes to mind is to use a laxative. There are hundreds of laxatives/supplements on the market that are beneficial, but the question always remains regarding their use in the long run. Used over a long period of time, these laxatives become ineffective. Therefore, one should seek natural remedies for constipation.

There exist foods that are readily available in your kitchen that can aid in the relief of constipation by boosting digestion and bowel movement regularity. Taken as per your unique body constitution, these foods can go a long way in helping you overcome constipation. The Top 5 Foods to include in your daily life to prevent constipation and improve digestion naturally are listed below:-

1. Prunes

Prunes, also known as Dried Plums, are a time-tested home remedy for constipation. This is due to the fact that they are high in soluble fibre (cellulose) and contain a natural laxative called Sorbitol, as well as phenolic chemicals, which aid in regulating bowel movement and relieving constipation. Prunes can be ingested as a juice or in their whole form.

2. Wheat Bran

Wheat Bran is another nutrient-dense cereal that has been proven to help with constipation. It is high in insoluble fibre, which aids in the rapid passage of digested food through the intestines. It is readily available in the market and may be simply consumed by mixing it with chapati and grains. Wheat Bran is an important component of the Vedique Diet.

3. Kiwi

This remarkable fruit contains Actinidine, an enzyme that stimulates motility in the gastrointestinal tract, as well as a variety of phytochemicals that improve digestion. A 100 gramme Kiwi typically contains 2-3 gramme of fibre, which helps to thicken up stools and relieve constipation. Consume fresh kiwi on a daily basis for best results.

4. Figs

Figs contain an enzyme known as Ficin which is similar to the enzyme Actinidine found in Kiwi. Consuming figs has been proven to be a great way to increase fibre intake as only half a cup (approx 80 grams) contains up to 8 grams of fibre. Figs can be consumed fresh, dried or cooked. 

5. Chia Seeds

These tiny seeds are the most fibre-dense foods on the planet. Only 28 grammes of Chia contain 9.8 grammes of fibre which is both soluble (15%) and insoluble (85%). When these seeds come into touch with water, they produce a gel that softens faeces and makes them easier to pass. It’s the perfect home and natural remedy for constipation of any kind.

These 5 foods along with good water intake and an active lifestyle can do wonders to one’s health and keep constipation at bay, helping one become the best version of themselves.

Also read | 5 foods that help with insomnia

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  1. Constipation was one of my problems before, so I was grateful when I read this content because I love to eat kiwi and chia seeds so much that they help me fight constipation. Thank you for sharing informative content. Great work!

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