2023-09-05 01:26:12
The stress, sedentary lifestyle and poor diet that the current lifestyle of many people in the world has has made more and more people suffer from this digestive discomfort. Although it is a common situation in all people, regardless of their age, it is still full of taboos that do not allow them to be treated on time.
Although it is a care condition, there are several home treatments that help treat it. The Faculty of Harvard University, brought out a list of the best foods to treat constipation and these were the 10 best.
The best foods to treat constipation
Jenette Restivo, health editor at ‘Harvard Health Publishing’ magazine, explains that one of the first elements to consider when treating constipation is the fiber in food, since this is what improves digestion.
If you suffer from constipation, these are the 10 foods that the magazine most recommends to treat that digestive upset:
1. Oat bran
It is well known that oats are one of the healthiest cereals that can be consumed. In addition to helping control cholesterol levels and offering a wide variety of vitamins and minerals, such as thiamine and vitamin B6, it is also a high-fiber food, which makes it ideal for people with constipation.
However, there is a specific part that provides even more benefits for digestion. This is oat bran, which is the outer layer of the oat grain. This part of the cereal is rich in fiber, vitamins, minerals and antioxidants.
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This can be found in chain stores or health food stores. It can be consumed in juices or by stirring it in water in the morning.
2. Seeds
There is a wide variety of seeds that help relieve constipation. Some of the most recommended are chia, pumpkin or sunflower. They can be consumed dry, crushed or through its oil. They are ideal for adding to salads or eating them with natural yogurt.
In addition to helping the digestive system, they also balance the mood, reducing stress and preventing sadness.
Plate with chia seeds (Getty Images) / Westend61
3. Beans
According to Restivo, beans are one of the best foods to treat constipation. Like lentils and peas, these grains have a high percentage of insoluble fiber. This type of fiber adds bulk to the stool and reduces the time it takes to travel through the colon, ultimately facilitating digestion.
4. Guava
This is a very useful fruit both for treating diarrhea and constipation: it all depends on its ripeness point. The older it matures, the more insoluble fiber it has, which ends up working as a mild laxative. Just one guava can provide 12% of the necessary daily fiber intake.
5. Prune juice
Prunes are one of people’s favorite foods to treat constipation due to their effectiveness. The best way to take it is through juice, since a large amount of sorbitol is produced, which is a natural glucose molecule in the fruit that is used in laxatives.
In a study conducted in 2022, 84 with constipation took prune juice for eight weeks and the results were very beneficial. The people managed to improve their digestion, having softer stools and getting more frequent bowel movements than the group that did not drink this juice.
6. Artichoke
To treat the annoying pain caused by constipation, a great ally is the artichoke. Thanks to its high level of fiber, this vegetable acts as a natural mild laxative that relieves constipation and abdominal pain.
The best way to take the artichoke is steamed, cooked or through aromatic waters. This plant has an innumerable number of natural properties that are good for health, including for weight loss.
Alcachofas (Getty Images) / Alexander Spatari
7. Zapote
This fruit, which is found in the north of the country, the south and even in the Colombian Pacific, is a great natural alternative to treat constipation. According to the dietary guide created by Harvard University and the United States Department of Agriculture, sapodilla is the fruit with the most fiber, which makes it the most recommended for treating digestive ailments.
8. Soursop
It is an exotic fruit that, in addition to having a high level of vitamin C, has other great beneficial properties for health. Its juice, specifically, is medicinal for constipation and for muscle pain that is caused by this discomfort.
9. Agua
Hydration is one of the most important measures for constipation and one of the best liquids for it is water. Drinking a good amount of liquid helps make the stool softer and easier to pass. Harvard Medical School recommends drinking four to six glasses of water a day.
10. Vegetable juices
Vegetable juices are a great option to treat constipation. If you don’t like drinking just water, you can try some juiced vegetable and fruit combinations to stay hydrated and get enough daily fiber.
It is recommended that additional sugar not be added, but only kept with the natural sweetener of the food you place.
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