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Dealing with persistent constipation and seeking dietary solutions? Here are top foods that can help alleviate your condition.
1. Answer: What to eat for long-term constipation?
Long-term constipation can be discomforting and lead to health complications. While leafy greens are commonly recommended, there are numerous other beneficial foods to ease your constipation symptoms.
Looking to relieve long-term constipation? Consider olive oil and flaxseed oil.
Olive oil and flaxseed oil have gentle laxative effects and soften stools in the intestines. They contain compounds that improve digestion and possess excellent antioxidant and antibacterial properties. Moreover, they aid in healing intestinal wounds and reducing inflammation.
Olive oil acts as a natural laxative, effectively reducing constipation.
The laxative effects of these oils are recognized by healthcare experts and are sometimes used in constipation treatment. Those experiencing constipation should consume 1 tablespoon of olive oil or flaxseed oil daily. It can be mixed into a vegetable salad for consumption every morning.
Long-term constipation? Opt for foods rich in probiotics.
Probiotics, beneficial bacteria that improve health and stool consistency, primarily reside in the gut. Studies indicate that probiotics can improve constipation by 10-40%. Specifically, these beneficial bacteria ferment fiber, making stools softer and easier to pass. Additionally, their presence reduces uncomfortable symptoms such as bloating, difficulty passing stools, abdominal discomfort, or nausea.
Foods rich in probiotics are highly beneficial for gut health.
Therefore, when dealing with long-term constipation, recommended foods rich in probiotics include yogurt, kefir, sauerkraut, and more.
Long-term constipation? Consider incorporating beans into your diet.
Most beans, such as lentils and chickpeas, are rich in fiber. Experts suggest that 100g of cooked beans provide about one-third of your daily fiber needs. In particular, beans contain a significant amount of soluble fiber, which is beneficial for overall health. Moreover, they are packed with other nutrients like potassium, folate, zinc, and vitamin B6, all of which aid in reducing constipation.
Long-term constipation? Opt for fiber-rich fruits.
Fruits, in general, are excellent for your gut health. However, some stand out for their role in alleviating chronic constipation:
- Include apples and pears in your diet for their high water content, fiber, sorbitol, and fructose, all beneficial for constipation relief. Consume them with the peel intact to maximize nutrient intake.
Apples and pears are fruits rich in water and fiber.
- Grapes and blueberries, with their high water and fiber content, moisturize stools and alleviate constipation symptoms.
Prunes, often recommended for long-term constipation, are not only high in fiber but also contain laxative compounds like sorbitol and phenolic. Consuming 2-3 dried prunes daily significantly reduces constipation severity. Persist for about a week to notice noticeable changes.
Oats, especially whole grain products, are an excellent source of soluble fiber. This fiber is primarily concentrated in the wheat bran. Therefore, whole wheat bread is recommended as an excellent breakfast option for those suffering from long-term constipation.
Long-term constipation? Consider whole wheat bread for breakfast.
Studies show that up to 80% of patients have improved constipation symptoms after persistently using products containing wheat bran.
2. Things people with constipation should avoid
After learning what to eat for long-term constipation, patients should also pay attention to things to avoid. To quickly alleviate constipation, avoid the following:
- Eating foods low or lacking in fiber: Fast food, meat, canned goods, processed foods, etc.
Drinking excessive coffee can have many negative effects on your digestive system.
- Withholding bowel movements due to fear of pain can exacerbate constipation and prolong recovery.
Establish principles for yourself and adhere to them diligently to quickly overcome constipation.
Should you seek medical advice if you've been constipated for a long time?
In addition to the question of what to eat when constipated, many people are concerned about visiting the hospital for consultation. If you've exhausted all home remedies for constipation with no consistent improvement, it's advisable to consult a doctor for guidance. You may need to resort to laxatives. Most cases of short-term constipation are due to dietary or lifestyle factors. However, chronic constipation may sometimes indicate an underlying medical condition. Therefore, it's essential to seek medical attention if you experience the following symptoms:
- No bowel movement for a week
- Severe abdominal pain, radiating to the upper abdomen or back
- Frequent vomiting
- Painful or bloody bowel movements when straining
- Presence of hemorrhoids
When experiencing severe constipation symptoms, consulting with a doctor is crucial.
Note that some medications or supplements you are taking might be the culprit behind chronic constipation. These include iron or calcium supplements, anti-inflammatory drugs, diuretics, antidepressants, and more. Therefore, thorough discussion with a physician regarding encountered side effects during medication usage is necessary. In summary, we have addressed what to eat when constipated here. Constipation, especially chronic cases, requires long-term treatment. Experts often prioritize dietary items or probiotic supplements before resorting to laxatives. Hence, maintaining a healthy lifestyle and actively supplementing beneficial products for gut health are essential.
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