5 Foods To Relieve Constipation
That bunged up feeling we get with constipation happens to us all once and while.
However, when its persistent and is accompanied by severe abdominal pains or blood in the stool it could indicate an underlying health issue that should be looked at by your doctor.
We’re straining at the toilet more than ever because we’re eating less fiber.
Our intake of dietary fiber has been decreasing in the last 30 years and unsurprisingly this trend also corresponds with the increased consumption of processed foods.
The fact is, we’re eating too much junk food and this bad habit is slowing down our digestive system and ruining our long term health.
Fortunately, if we add more fiber to our diets this can greatly improve our bowels movements and digestive health.
According to nutritional experts we should be consuming between 30 and 40 grams of fiber a day,
However, the average person living in the US and UK is not even getting half that amount fiber in their diet!.
For this reason, its no wonder most people are looking for constipation relief.
I can’t stress this enough, but there are two things you need to do to get your bowels moving again.
Firstly, increase your intake of fiber gradually as your body has to adapt to the extra fiber. If you take too much too soon you can experience symptoms such as bloating, gas and even more constipation.
Secondly, fiber without water will also make you more constipated. For this reason, increase your intake of water as well.
5 Foods To Relieve Constipation
1) Wholegrain Bread
White bread or bread made from refined flour can bind you up, so if your prone to constipation give this a miss.
Instead, eat breads made from whole grains
What is the whole grain?
It simply means the whole grain or seed is used. This includes the skin, the germ and the endosperm. The skin or bran is highly nutritious as it contains, antioxidants, B vitamins and fiber.
Refined flour is made from grains with the skin removed making them less nutritious and lacking in fiber.
Wholegrain breads are also lower in fat and contain less salt, which is far healthier for you.
All raw vegetables are good for you and contain fiber, however broccoli is in a league of its own when it comes to fiber.
Not only that, broccoli is highly nutritious, is a good source of cancer fighting antioxidants and is low in calories.
Vegetables such as broccoli are better eaten raw because cooking destroys most of their nutrients and digestive enzymes.
For this reason, try and eat as much raw vegetables as you can. If you don’t like the raw taste, then lightly steam or boil.
Prunes have been used for many years to help people get their bowels moving.
Prunes are actually dried plums, but what makes them an effective constipation remedy is their laxative properties and high levels of insoluble fiber.
Prunes contain a compound called dihydroxyphenyl isatin which can help stimulate the bowel movements. It also contains the natural sugar sorbitol which helps to soak up water and keep your stool moist.
However, eat prunes in moderation because they can cause bloating and gas. Prunes also contain oxalate’s which should be avoided of you have kidney problems.
4) Good Old Beans
Yes beans, including legumes are a rich source of fiber, protein and are low in fat. The insoluble fibers in beans help to bulk up the size of your stool which stimulates the bowels to move waste matter along the colon.
Highly versatile, beans can be eaten on their own, hot or cold, can make great soup and taste delicious on top of toasted wholegrain bread.
The remarkable kiwifruit is highly nutritious and contains more vitamin C than an orange. But when it comes to alleviating constipation and balancing your digestive health, the kiwifruit is in a league of its own.
There are several medical studies that have revealed the kiwifruit as an effective cure for constipation. In one study, 16 participants were provided with 2 kiwifruit to eat each day for a 4 weeks.
At the end of the 4 weeks the patients recorded the following improvements to their constipation.
- Improvement in the scores for bothersome of constipation.
- less dependency on laxatives.
- Improved rectal sensation.
- Improved transit time.
Even though, the kiwifruit has high levels of soluble fiber, none of the patients experienced any bloating or excessive gas.
Kiwi Klenz – Promotes Regular Bowel Movements
The fact is, even the most dedicated health enthusiast will soon get bored of eating two whole kiwifruits every day. There’s also their availability and the rising cost of buying fresh fruit.
That’s why an amazing 100 percent natural kiwi extract supplement called Kiwi Klenz can be really helpful.
Made from the fruits highly nutritious skin, seeds and pulp, Kiwi Klenz offers you a cost effective alternative to eating 2 kiwifruit everyday.
What’s more, the kiwifruits skin is rich in prebiotic fibers that are proven to regrow lost beneficial bacteria which are essential for a balanced and healthy digestion.
Its understandable to be apprehensive about using Kiwi Klenz, especially with several digestive supplements out there claiming they can cure your constipation.
But the thing is, there is no need to be, because you have the peace of mind knowing this quality supplement is backed by a no risk 365 day month guarantee.
I don’t know about you, but that’s a sure sign that they’re very confident that Kiwi Klenz can deliver.
Why not take a closer look at how Kiwi Klenz can help relieve your constipation today.