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Which foods are useful for reducing constipation?
These super foods will help you relieve constipation quickly. • Fluids: Watery edibles curb stiffening of the stools caused by dehydration. Drink clear soups and warm liquids like herbal teas. • Probiotic Dairy Products: The gut-friendly ‘good’ bacteria – probiotics – found in yogurt, kefir and other dairy products soften stools. • Fibrous Foods: Fiber is an ace nutrient to add bulk the stool and reduce constipation. It’s found in legumes (soybeans, kidney beans, navy beans, chickpeas, etc.), fruits (prunes, berries, grapes, apricots, plums, peaches, raisins, rhubarb, etc.), whole grains (oats, whole wheat, quinoa, brown rice, rye, barley, etc.), veggies (potato skin, Brussels sprouts, peas, squash, collard greens, spinach, etc.), nuts (almonds, walnuts, etc.) and seeds (flaxseeds, psyllium, chia, etc.). Most of these fruits, veggies and grains can be given to constipated infants and children. Also, post-surgery constipation can be cured with these fiber-dense foods. Besides fiber, zinc, potassium, vitamin B6 and folate are some other nutrients that the body needs for proper digestion. • Wheat Bran: Insoluble fiber in wheat bran helps move stool fast through the intestines. Bran foods also work well to cure constipation in babies. • Broccoli: Sulforaphane found in broccoli boosts digestion, triggers bowel movement and checks the growth of intestinal microorganisms that hamper digestion. • Apples, Grapes, Berries and Pears: Apples and pears are not only rich in fiber but other digestion-friendly compounds like sorbitol and fructose, as well as water. Grapes, blackberries and raspberries are also rich in fluid content. • Kiwis: Phytochemicals in kiwis improve digestion. The enzyme actinidine found in them is effective for upper gastrointestinal tract movements. • Flaxseed and Olive Oil: These oils act as natural laxatives for smooth intestinal flow and prevention of clogged stools.
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