What Foods Help Relieve and Prevent Constipation?

When it comes to relieving constipation, people often think of bananas and honey. However, according to some experiments, bananas may not be very effective in relieving constipation, and unripe bananas can even exacerbate the condition. Apples are a good choice among fruits for relieving constipation. It is best to eat apples with their skins and chew them thoroughly instead of swallowing them in small pieces. The fiber in apples can promote bowel movements.

To relieve constipation, it is also recommended to eat whole grains and brown rice. Apples are rich in water-soluble dietary fiber called pectin, which can protect the intestinal wall, activate beneficial bacteria in the intestines, and regulate gastrointestinal function. Therefore, it can effectively cleanse the intestines and prevent constipation. The fiber in apples can also soften stool and make it easier to excrete. Additionally, the organic acids in apples can stimulate intestinal contractions and aid in bowel movements.

Brown rice is a nutrient-dense food that should be consumed regularly. It contains rich amounts of protein, starch, vitamins B1, A, E, fiber, calcium, iron, phosphorus, and other minerals. The abundant fiber in brown rice can help with bowel movements. Other whole grains such as oatmeal, bran, and brown rice are also rich in dietary fiber. Although they may not taste as good as processed foods, they can have a positive impact on your health. Eating whole-grain foods for breakfast is simple and convenient, and can quickly satisfy the body's need for fiber.

Beans are also a good source of dietary fiber and can contribute to a healthy digestive system. Participants in studies who consumed 113 grams of chickpeas daily reported more regular bowel movements and improved digestive health after 12 weeks. Additionally, eating more peas, chickpeas, and beans can help reduce bad cholesterol levels in the blood and lower the risk of heart disease.