Can food be medicine? Sometimes, yes.
In recent years, it has become clear that what you eat can be very effective in preventing or reversing some health problems, especially chronic constipation. Constipation is a symptom, not a disease. There are some serious medical conditions that can cause chronic constipation. Be sure to see a doctor for a medical evaluation. If you’re healthy and looking for safe and effective long-term relief for chronic constipation, you may find self-medication on grocery store shelves. There are hundreds of plant-based fiber foods and products available to relieve constipation. In this article we would like to point out the types of fibrous foods for the intestines and know what effect they have on health; So stay with us until the end of this article to know the light foods for the gut and the best fruit to strengthen the gut.
Types of fiber foods for children’s constipation
A variety of fibrous foods for the intestine
About 14% of people experience chronic constipation at some point. Symptoms include passing stools less than three times a week, straining, lumpy or hard stools, incomplete emptying, feeling blocked or unable to pass stools. The type and severity of symptoms can vary from person to person. Some people rarely experience constipation, while it is a chronic condition for others.
Constipation has many causes, but is often the result of food moving slowly through the digestive tract. This may be due to dehydration, poor diet, medications, illness, diseases affecting the nervous system, or mental disorders. Fortunately, certain foods can help relieve constipation by increasing meal volume, softening stools, decreasing bowel transit time, and increasing bowel frequency. In the following, we mention some of the items in the list of fiber-rich foods.
Dates are a very healthy fruit that you can include in your diet.
Kurma Madu Shah Alam is rich in several nutrients, fiber and antioxidants, all of which can have health benefits ranging from improving digestion to reducing the risk of disease.
There are many ways to add dates to your diet. One of the popular ways to eat them is as a natural sweetener in various foods. They also make a great snack.
Prunes, also known as prunes, are widely used as a natural remedy for constipation and are one of the most nutritious and light foods for the gut. They contain high amounts of fiber, with approximately 3 grams of fiber per serving, which is 1.4 cups (40 grams).
The insoluble fiber in plums, known as cellulose, increases the amount of water in the stool, which can make it bulky. Meanwhile, the soluble fiber in plums is fermented in the large intestine to produce short-chain fatty acids, which can also increase stool weight. In addition, plums contain sorbitol. This sugar alcohol is not well absorbed by the body and causes water to be drawn into the large intestine, leading to a laxative effect in a small number of people.
Finally, plums also contain phenolic compounds that stimulate beneficial gut bacteria. This is thought to contribute to their laxative effect. An older study of 40 people with chronic constipation found that eating 100 grams of prunes per day significantly improved stool frequency and consistency compared to treatment with psyllium, a type of dietary fiber. You can enjoy plums on their own or in salads, cereals, oatmeal, baked goods, smoothies, and hearty stews.
Apples are rich in fiber and are one of the best fiber foods for constipation in children. In fact, a medium apple with skin (about 200 grams) contains 4.8 grams of fiber. Although most of this fiber is insoluble, apples also contain soluble fiber, mostly in the form of a dietary fiber called pectin. In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which can draw water into the colon, softening stools and reducing intestinal transit time.
A study of 80 people with constipation found that pectin speeds up the movement of stool through the gut, improves symptoms of constipation, and increases the amount of beneficial bacteria in the gut. Another older animal study found that rats fed a diet containing apple fiber had increased stool frequency and weight, causing constipation, despite being given morphine.
Apples are an easy way to increase the fiber content of your diet and reduce constipation. You can eat them on their own or cut them up to add to salads or cooked dishes.
There is evidence that high sugar consumption leads to many problems such as diabetes and cardiovascular diseases. The good news is that the strong desire to consume sugar can be curbed by eating certain foods.
Berries: Although this delicious fruit has a sweet taste, it helps maintain a healthy weight due to its high fiber content. In addition, berries have plant compounds that have antioxidant and anti-inflammatory properties; Consumption of berries reduces the risk of chronic diseases such as heart disease and diabetes.
Dark chocolate: is one of the food options that reduce the strong desire to consume sugar; Dark chocolate contains more than 70% cocoa and contains healthy plant compounds such as polyphenols. Some studies have shown that the antioxidant and anti-inflammatory effects of polyphenols help improve heart health.
Dates: even the dry type is rich in fiber, potassium, iron and useful plant compounds. Eating a few Kurma Piarom instead of soft drinks and candies can curb your strong desire to consume sugar.
Chia seeds: These seeds are a good source of important nutrients, including omega-3 fatty acids, soluble dietary fiber, and healthy plant compounds, and about 40% of chia seeds are soluble fibers.
Legumes: Legumes such as lentils and peas contain plant sources such as fiber and protein. In fact, one cup of lentils provides about 18 grams of protein and 16 grams of fiber. Both of these nutrients reduce sugar cravings; Also, consuming lentils also helps in weight loss.
Yogurt: A healthy snack that contains high protein and calcium. And it can also be a useful snack to regulate appetite and the desire to consume sugar; Low-fat Greek yogurt is a healthier choice among yogurt types.
Plums: it is rich in fiber and nutrients and has a very sweet taste; The high content of plum fiber and natural sorbitols in it help to reduce constipation. Sorbitol is a natural sugar that is slowly absorbed in the intestines.
Eggs: The high protein content of this food will reduce your sugar cravings. Research has shown that eating a high-protein breakfast reduces hunger and inhibits the hunger hormone known as “ghrelin.”