Discover the foods to relieve your constipation, speed up your sluggish digestive system and why you should always include this little fruit in your constipation diet.
If you’re suffering from constipation or irregular bowel movements you’re certainly not alone. Its estimated that 1 in 4 people in the US have some form of constipation.
There can be several causes of constipation, however the type of diet we eat is the determining factor whether we become constipated or not.
The western diet consists predominately of processed foods and high fat diets. These foods lack the nutrition and dietary fiber essential for digestive health.
Instead, they clog up your digestive system which can lead to intestinal inflammation of the intestines, leaky gut syndrome, allergies and irritable bowel syndrome (IBS).
Thankfully, this common digestive problem is easily solved by choosing foods that either relieve constipation or prevent constipation.
Below are a few food suggestions you can add to your constipation diet plan;
Are You Getting Enough Fiber
A lack of dietary fiber is one of the key reasons why people are constipated. We need to be eating at least 25 to 30 grams of fiber a day.
However, most Americans are eating less than 15 grams of fiber a day.
Fiber helps your constipation by softening and bulking up your stool. When soluble fiber absorbs water it binds to the fatty acids which turn it into a viscous-like substance that keeps your stool moist.
In contrast, insoluble fiber remains intact as it moves through your digestive tract. This fiber adds bulk which increases the size of your stool which helps to stimulate bowel movements.
Both soluble and insoluble fibers are found in all plant based foods. You don’t need to worry about which specific foods to eat, just concentrate on eating a high-fiber diet that includes a wide range of fresh fruits and vegetables on a regular basis.
‘Whole’ Grains Not Multi-grains
Wholegrains are another good source of fiber, however you need to distinguish between what is a wholegrain and what isn’t.
You will see many products labelled as multi-grain, which can easily be confused with wholegrains, but there not. For this reason, always check the ingredients carefully and make sure it actually says ‘wholegrains’.
Its a good idea to stay away from bran because its an intestinal irritant that can lead to inflammation and allergies.
Great sources of wholegrains you can add to your diet for constipation relief are;
- Porridge oats
- Brown rice
- Wholegrain bread
Soothing & Lubricating Flaxseeds
Seeds and in particular flaxseed (linseed) are good addition to your constipation relief diet. Many scientific studies reveal that flaxseed’s are a great source to relieve the symptoms of constipation, bloating and gas.
They’re high in fiber which promotes bulk and softness in your stool. Flaxseed also contains high levels of fatty acids omega 3. In addition, the seeds contains mucilage, a gooey substance that soothes and lubricates the intestinal lining of the gut.
Ground flaxseed’s can be bought in most health food stores and supermarkets. If not, you can easily ground them yourself with a coffee bean blender. Ground flaxseed’s are very versatile as you can sprinkle them over your cereal, porridge oats and yogurt.
When you increase you intake of fiber make sure to drink plenty of fluids throughout the day.
Vegetables For Constipation Relief
All veggies are a great sources of fiber, however the following are very good at getting your bowels moving;
- pinto beans
- Brussel sprouts
With the exception of beans, pulses and lentils, eat your vegetables raw if you can as you’ll gain the maximum nutritional benefits from your food. If its more practical to cook your food, that’s fine as you’ll still get your fiber.
Fruits for Constipation Relief
If more people ate fruits as part of their daily diet they wouldn’t have a problem with constipation. Not only are fruits full of fiber, they’re also a rich source of vitamins and minerals that benefit the digestive system.
If you’re constipation is the result of IBS, then eating raw fruit can prove uncomfortable. As an alternative, cooked, dried or stewed fruits have been found to be less stressful on the digestive system.
The following fruits are particularly good for constipation due to their high fiber and enzyme content;
Kiwifruit – Natural & Effective Constipation Relief Treatment
Many scientific tests and studies have shown that eating kiwifruit is one of the most effective ways to relieve and prevent constipation and restore your digestive health. As well as being high in fiber, kiwifruit contains prebiotics which feed the good bacteria living in your digestive tract.
Furthermore, the fruits contain phenolic compounds which have anti-microbial properties that inhibit the growth of harmful bacteria spreading through your gut.
Constipation can also be caused by a lack of certain vitamins and minerals that are essential to keeping your intestines healthy. These include vitamin C, magnesium, zinc, copper and selenium – which kiwifruit can provide you.
Eating 2 to 3 kiwifruit a day will soon have your bowels moving again. If buying fresh fruits everyday is not practical or affordable there is a much easier and cost effective way in getting the nutritional benefits of kiwifruit.
MX Kiwi Biotic – A Revolutionary New Kiwifruit Extract Supplement
The answer is MX Kiwi Biotic – a revolutionary new kiwifruit extract supplement. We highly recommend you try it to relieve your constipation and painful bowel movements.
The truth is, you will find other kiwifruit supplements, but they’re only made of kiwi powder – a good source of fiber – but lacks the combination of nutrients needed for balancing your digestive system.
MX Kiwi Biotic is different because of the way its made. MaxaLife – the New Zealand based company that produce the supplement – use a unique and patented cold water extraction process that extracts and preserves the vital nutrients from the fruits pulp,seeds and skin.
Due to its high concentration of nutrients you only need one capsule a day – which you’ll find works out a lot more affordable than buying fresh organic fruit everyday.
Here’s what one ex-constipation sufferer had to say about adding MX Kiwi Biotic to his constipation diet;
“I travelled to New Zealand and quite often when travelling I have irregular bowel movements and become constipated.
Several days after arriving in New Zealand I still hadn’t passed a bowel movement, so I bought some prunes and dried apricots and began drinking more fluids. However after a further 3 days I still hadn’t managed to pass a stool and the discomfort was becoming such that I was getting desperate and was thinking of visiting a doctor to get some fast-acting laxatives.
However my niece gave me some MX Kiwi Biotic to try, which I did, and to my absolute relief, I managed to pass a bowel movement. I continued to take MX Kiwi Biotic during my visit to New Zealand and was impressed with the results; regular solid stools and I also noticed that my appetite reduced, which for an overweight gentlemen is a great thing.
I very much look forward to MX Kiwi Biotic being released for public sale. Well done on this great new product.”
Neil, Sunderland, UK
MaxaLife are so confident that MX Kiwi Biotic can help relieve your constipation that they offer a 6 month back guarantee – which means you can try MX Kiwi Biotic RISK FREE!