Constipated? Discover the best tools for your stools

Do you suffer from constipation? Discover the best foods to stay regular! - Constipation is a consequence of a poor diet characterized by difficulty in passing stools that are dry and hard. Symptoms of constipation include stomach pain, cramps, irritability, and difficulty in digesting foods. Some foods can regulate your bowel and ease constipation. Check out the foods that you should be eating!

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Apples - According to Dale Pinnock, a nutrition and medicinal food writer, apples can be effective against constipation, as they contain pectin (soluble fiber) and good water levels, which help digestive process.

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Onion - This food is also an effective tool against abdominal pain and bloating caused by the condition. Onion contains inulin, a substance that promotes gut bacteria, making your digestive system more effective.

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Chia - Chia seeds are also a great option as they contain high-quality soluble fiber, which aids in the proper bowel function.

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Dates - Dates are one of the sweetest and healthiest foods you can add to your diet. They can be beneficial in weight management, brain health, and a useful tool against constipation. They are an effective laxative and should be used in moderation.

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Eggplant - Rich in water and fiber, this vegetable is an excellent choice in fighting constipation. It is also low in calories.

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Oats - Oats are rich in a type of soluble fiber that turns into a kind of gum when mixed with water. This sticky substance protects your bowels and helps you to pass stools more easily.

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Beans - Some legumes can be very effective in fighting constipation. Experts recommend the consumption of beans, as they contain both soluble and insoluble fibers.

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Plum - This fruit is a traditional constipation remedy. Plums are rich in insoluble fibers, as well as in sorbitol, a natural laxative. Researchers at the University of Iowa used pitted plums rather than synthetic laxatives in 40 adults who were suffering from constipation and the results were more beneficial than the artificial product.

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Kiwi - A study conducted in 2013 indicated that kiwi fruit promotes regular bowel movements. It has properties that are effective in regulating bowel movement.

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Wholegrain bread - Wholegrain bread and cereal are great for constipation. They are rich in fiber, which is good not only for the bowels, but also for the heart. Researchers at the University of Helsinki in Finland have identified that wholegrain bread and cereal can work better than laxatives in the treatment of constipation.

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Pear - This fruit contains large amounts of fiber, which makes it an effective tool against constipation. In addition, pear skin contains a substance that helps to regulate the digestive system.

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Berries - Consuming berries can help reduce constipation. They are rich in fiber, making them a great addition to your diet.

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Popcorn - Popcorn can also help to relieve constipation because it contains fiber. However, be cautious of overdoing the butter, salt, and other toppings, which are not healthy options.

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Apricot - Apricots are rich in fiber and contain sorbitol, a carbohydrate that can function as a natural laxative. The fiber is not digested and retains the water that passes through the bowel.

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Yogurt - Yogurt contains lactobacillus, which stimulates the proliferation of good bacteria in the intestines.

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Flaxseed - These seeds facilitate the reduction of fat absorption and help to regulate bowel movements. This food is recommended by medical experts as an effective tool against constipation.

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Broccoli - This green vegetable is also rich in fiber. Broccoli is low in calories and boasts a wide variety of nutrients that help prevent and treat constipation.

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Oily nuts - Chestnuts, peanuts, and walnuts are also rich in fibers, making them a good addition to your diet.

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Lentils - Lentils are rich in soluble fiber, which makes them effective against constipation, as well as inflammation and intestinal pain. The high amount of fiber can also be helpful for those suffering from high cholesterol.

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Soy - This plant is very effective against constipation because it contains glutamine, an amino acid that repairs the intestinal epithelium.

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Cucumber - Rich in vitamins, fiber, and water, cucumbers will help you to get rid of constipation and regulate your bowels.

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Watercress - Watercress can also be used for constipation relief. Its properties help to regulate bowel movements.

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Lettuce - The large amount of water found in lettuce makes it an excellent choice if you're looking to regulate your bowel movements.

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Pumpkin - Experts recommend eating pumpkin at least three times a week. The fruit is high in fiber, which is crucial to relieve constipation.

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Papaya - This fruit contains papain, an enzyme that facilitates digestion and protects the stomach. Papaya is a great choice.

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Avoid chocolate - In addition to choosing ingredients that reduce constipation, there are some foods you should avoid. Chocolate is especially bad for people suffering from irritable bowel syndrome. According to experts, the large amount of fat in chocolate can slow down the digestion process.

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Dairy - In large quantities, dairy products like milk and cheese can cause constipation. Lactose in milk can cause gas, irritation, and bloating.

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Caffeine - Caffeine is a stimulant that can increase bowel movements. However, dehydration can increase the severity of constipation, so beware of coffee, black tea, and chocolate.

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Bananas - Consuming green bananas can cause constipation due to their large amount of starch, which is difficult to digest.Ripe bananas can alleviate constipation.

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Red meat - Red meat is high in fat, so it takes a while for the digestive system to process. It can also be difficult for your stomach to digest the high amount of protein. It is also rich in iron, which in excess can cause constipation.

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