ReadOns.com | Discover New Blogs Daily

10 healthy foods that provide constipation relief

Constipation refers to the inability to pass stools regularly. There are several risks and known causes linked to underlying health complications that trigger this condition. It can also be a side effect of prescription therapies that affect digestion. However, it is possible to manage and even cure constipation with simple changes in lifestyle and nutritional habits. Some healthy foods that help prevent flare-ups and provide immediate and long-term relief are listed below.

Apples
Apples are an excellent source of soluble fibers called pectin, a natural compound concentrated in the fruit’s skin. When digested, pectin is rapidly absorbed by the gut bacteria to pull water inside the colon. This reaction helps soften the stools and facilitates faster movement along the digestive tract. Pectin also naturally helps increase the gut bacteria necessary for promoting metabolic activities that control digestion.

Pears
Pears are a tasty alternative to apples that also provide the necessary boost of soluble fibers. In addition to fiber that helps bulk up stools, pears are also a rich source of sorbitol that further acts as a natural laxative. And the fructose (natural sugars) in the fruit helps pull water inside the colon to help soften the stools. A single pear fruit packs 5.5 grams of fiber, which is nearly a fifth of the daily requirement suggested for adults. You can eat it raw or use it in baking and savory dishes.

Assorted berries
Blackberries, raspberries, strawberries, blueberries, and cranberries are excellent fruits to include in the daily meal plan to relieve constipation. The high fiber and water content in berries help loosen stools and promote movement along the digestive tract. The soluble fibers also lubricate the passage, allowing stools to move freely. One cup of assorted berries can easily provide eight to ten grams of fiber, nearly a third of the daily intake limit recommended for adults.

Prunes
Prunes are a rich source of soluble fibers and are loaded with a naturally occurring compound called sorbitol. Sorbitol is a laxative that pulls water into the colon to soften the stools. Prunes also contain concentrated amounts of cellulose that also increases the bulk of the stools. In addition, this super fruit also contains phenolic compounds that stimulate the growth of good bacteria in the gut necessary for digestion.

Nuts and seeds
Walnuts, almonds, and pecans are among the richest sources of fiber, healthy fats, and compounds that promote healthy gut bacteria production. The fiber adds bulk to the stools making it easy to pass along, whereas the healthy omega-3 fatty acids lubricate the digestive tract to facilitate better movement. In addition, walnuts contain arginine, a compound that further promotes anti-inflammatory properties. Including a spoonful of chia seeds with assorted nuts in daily nutrition is also beneficial. Chia seeds naturally contain stool-bulking fiber and can be easily included in breakfast options like oatmeal or smoothies to promote better digestion.

Fiber-rich vegetables
Broccoli is a vegetable that contains organic compounds essential for promoting good gut bacteria. The sulforaphane found in this veggie also speeds up digestion to prevent stools from backing up in the digestive tract. Spinach and Brussels sprouts are also good alternatives that help bulk up the stools to enable easy passage along the digestive tract. Even artichokes are a rich source of inulin, a natural prebiotic that boosts the growth of healthy gut bacteria and promotes a better frequency of stool formation. In addition, nutrition experts also advise including sweet potatoes, rich in pectin, lignin, and cellulose, all essential compounds that counter constipation.

Chickpeas and soybeans
Most types of beans and legumes are suggested to promote constipation relief. Chickpeas are an excellent source of fiber and protein. Including a cup of chickpeas regularly promotes digestion. In addition, it is also beneficial to include soybeans (usually used to make tofu), one of the best sources of fiber. A cup of green peas will also provide much-needed soluble fibers to promote digestion.

Watermelon and citrus fruits
Watermelon is one of the best fruits for the body to remain hydrated naturally. The fruit pulp is loaded with water that helps move foods from the stomach to the digestive tract. When all options fail, eating a few slices of fresh watermelon can help move things along without putting too much pressure on the tract. Citrus fruits like oranges, mandarins, and grapefruits are excellent sources of vitamins, nutrients, and fibers that help relieve constipation. These fruits contain organic compounds like pectin and naringenin that help lubricate the colon and promote a laxative effect.

Brown rice
Brown rice is unrefined and contains insoluble fiber that aids in digestion. It is one of the best sources of fiber among whole grains. Its high fiber content additionally helps relieve constipation, promotes bulking of the stools, and prevents it from hardening. Brown rice also nourishes gut bacteria and improves intestinal health. Alternatively, one can include oats, another excellent whole grain that is digested slowly, allowing the body to absorb vital nutrients.

Probiotic drinks
Apart from foods, nutritionists also suggest including probiotic drinks like kefir to manage constipation. People who don’t have any food allergies can include some probiotics to boost healthy gut bacteria and enhance metabolism. A faster metabolism helps speed up digestion and provides some constipation relief. In addition, common dairy products like yogurt can boost healthy bacteria growth in the gut to improve digestion.

Experts also suggest increasing water intake when constipation symptoms develop. These fluids are released in the digestive tract to soften the stools and help things move along. Nutritional experts advise drinking water on an empty stomach right after waking up to boost all vital functions linked to the body’s metabolism. Eating healthy is one of the best ways to manage constipation. To understand which food items work best for your condition, consult a nutritionist for expert advice.

Popular Reads

Top 6 foods that may reduce dementia risk

Many individuals mistakenly believe that dementia is a disease, but it’s a term used to describe symptoms related to memory, social abilities, and thinking. These symptoms can be challenging to manage and can impact daily activities. However, healthcare professionals often recommend implementing a healthy meal plan as a way to improve management. If you’re interested in learning about how your food intake can reduce the risk of developing dementia, read on. What is dementia? As previously mentioned, dementia is not a specific disease. Instead, health conditions like Alzheimer’s disease are among its most frequent causes in older adults. Other known causes of dementia include damage to the blood vessels that supply nutrients to the brain, the formation of balloon-like proteins in the brain, and the breakdown of connections and nerve cells in the brain. While memory loss is one of its most recognizable signs, this symptom alone does not mean one has dementia. Most symptoms of this group of health issues can vary depending on the cause. Hence, here are some of the most common signs to look out for. Memory loss Difficulties while communicating Reasoning and problem-solving issues Poor control of movements and coordination Disorientation Confusion What are the foods that can help reduce the risk of dementia? Typically, dementia and Alzheimer’s are known to be caused by a combination of several factors, such as environmental, lifestyle, and genetic. Furthermore, developing issues such as high blood pressure, diabetes, and heart disease can contribute to cognitive decline in patients. Therefore, healthcare professionals suggest the consumption of nutrient-rich foods to reduce dementia risk as one grows older. Some of the foods that can be added to one’s meal plan are: Avocados Avocados are one of the most commonly known superfoods, which can provide the brain with the needed energy without a spike in blood sugar levels.

Avoid these 15 common shower mistakes

There is nothing a warm shower cannot resolve. Showering after a long day can be a stress reliever and enhance one’s mood instantly. It also has several other health benefits besides cleansing the body, including facilitating cold relief, boosting immunity, and relieving muscle pain. However, not bathing the right way can give rise to skin conditions such as rashes and eczema. Here are some common mistakes one should avoid while bathing and showering: Not moisturizing after a shower Wiping after a bath can reduce the body’s moisture, causing dry skin, which can lead to rashes and itching. Dermatologists recommend applying body lotion and moisturizer immediately after a shower to retain skin texture and prevent dryness. One should look for hypoallergenic moisturizers that do not have any added fragrances. Bathing in scorching hot water Scorching hot water can damage keratin cells in the skin’s outer layer. Consequently, the skin becomes dry and dehydrated. It is important to balance the water temperature before stepping into the shower. Ideally, the temperature of the water should be lukewarm. Using the wrong towel An absorbent towel that does not feel rough is ideal for wiping oneself after a shower. The most effective way to select the right towel is to check its density, measured in grams per square meter (GSM). Towels with GSMs between 400 and 550 are considered ideal for use after bathing. One should avoid towels below a GSM of 400, as these towels can be thin and rough, causing skin dryness. Moreover, towels made of superior-quality Egyptian or Turkish cotton are extremely soft and perfect for the skin. Soaping the arms and legs excessively While it is important to wash and clean one’s arms and legs, these areas typically do not collect much oil and dust. Hence, scrubbing them excessively can dry out these areas and hamper their natural texture.

15 signs of a weak immune system

The immune system is a complex network of organs, cells, and proteins that act as the body’s defense mechanism against diseases and infections. The system —the innate immune system that people are born with and the adaptive immune system, which develops due to exposure to toxins and microbes. Both parts work together to keep infection-causing germs and toxins. So, weak immunity can make the body susceptible to diseases and other health issues. High stress levels The American Psychological Association suggests that chronic stress weakens the immune system. This is because stress lowers the number of white blood cells (i.e., lymphocytes) in the body that fight infections, increasing the risk of infections such as the common cold. Persistent cold Most adults develop two to three colds per year, which usually last from 7 to 10 days. During this period, the immune system forms antibodies to fight the virus. However, if one keeps catching a cold or is dealing with common cold symptoms for a long time, it could be a sign of weak immunity. Slow-healing wounds When one develops a cut or a wound, the body immediately goes into damage control mode to stop any bleeding and regenerate skin. Immune cells in the body guide this process. However, when dealing with a weakened immune system, wounds take longer to heal. This can make one more susceptible to infections as well. Frequent infections Those with a lowered immunity are at a higher risk of contracting infections such as pneumonia, meningitis, bronchitis, and skin infections. They are also more likely to experience autoimmune disorders, organ inflammation, blood disorders such as anemia, and growth and developmental delays. According to the American Academy of Allergy, Asthma, and Immunology, some signs of weak immunity include: – Having more than four ear infections in a year – Developing pneumonia twice within a year – Dealing with chronic sinusitis or more than three episodes of bacterial sinusitis in a year Fatigue If one constantly feels tired despite getting enough sleep, it may be a sign of weak immunity.