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12 FOODS FOR CONSTIPATION FOR A HAPPIER GUT
- Medically reviewed by: Horia Marculescu, MD
- Photo credits: Licenses / Author
- Last updated: 17.02.2024
The best foods for constipation improve bowel movement, motility, and digestion.
Vegetables are the only foods that help digestion because they contain insoluble fiber that helps intestinal transit and prevents dry stool.
Here are a few examples of high-fiber vegetables: Carrots, Spinach, Arugula, Radishes, Scallions, Mushrooms, Chicory, Parsnip, Artichoke, Celery, Cabbage, Peppers, Peas, Broccoli, Asparagus, Cauliflower, Endive, Beans, Corn, Brussels sprouts, Endive, Turnip, and Celery.
High-fiber vegetables improve intestinal motility and decompose the stool when necessary.
Vegetables that contain soluble fiber should be part of your diet because they also help constipation, such as Zucchini, Tomatoes, Peppers, Onions, Lettuce, Cucumbers, and Eggplants.
If you gradually introduce fiber into your diet, you will never suffer from constipation.
Follow the rest of the guide and learn the best food combinations that help constipation.
1. CARROTS CONTAIN INSOLUBLE FIBER, VITAMINS, AND MINERALS
Carrots are one of the best foods for constipation because they contain insoluble fiber, vitamins, and minerals.
Carrots contain vitamins B1, B2, B3, E, and Pantothenic acid.
The roots contain large quantities of alpha-carotene, beta-carotene, lycopene, vitamins A, K, and B6.
Besides vitamins, carrots contain minerals such as Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, and Zinc.
All these chemical components help digestion and the chemical reactions inside our body.
Raw carrots are 80-90% water, 10% carbohydrates, 3% dietary fiber, and 1% protein.
Cellulose forms most of the fiber in carrots.
The sweet taste of carrots comes from small quantities of fructose, glucose, and sucrose.
Everyone can make a delicious salad by mixing salad and carrots.
Raw peeled carrots bring the most vitamins and minerals.
Boiled carrots contain large amounts of glucose and only 10-20% vitamins than raw carrots.
The best way to eat carrots is raw and mixed with other raw vegetables.
According to medical research about carrots and carrot roots:
“The storage root is widely utilized due to its richness in carotenoids, anthocyanins, dietary fiber, vitamins, and other nutrients. Carrot extracts, which serve as sources of antioxidants, have important functions in preventing many diseases. ”
2. SPINACH CONTAINS DIETARY FIBER, IRON, AND CALCIUM
Spinach is an excellent vegetable that has great taste. Spinach contains iron and calcium.
Spinach can help with constipation because it contains dietary fiber.
Raw spinach is 90% water, 4% carbohydrates, and 3% protein.
Spinach is rich in vitamins A, C, K, Magnesium, Manganese, Iron, and Folate.
It also contains vitamins B1, B2, B3, B6, B9, C, E, and K.
The best way to eat spinach is raw. You can combine other vegetables with spinach and make a delicious salad.
Boiling spinach will reduce the quantity of vitamins and minerals. Also, it will reduce the fiber quantity and quality.
Spinach is rich in vitamin K. Therefore, if you take anticoagulant warfarin, you should limit the consumption of raw spinach.
Also, spinach contains oxalates. These chemicals may interfere with the absorption of iron and calcium.
For the small number of individuals that have these problems, they can boil the spinach.
Boiled spinach is also delicious and is easy to digest.
“Spinach (Spinacia oleracea L.) is widely regarded as a functional food due to its diverse nutritional composition, which includes vitamins and minerals, and to its phytochemicals and bioactives that promote health beyond basic nutrition.”
3. ARUGULA GIVES AN AMAZING TASTE TO MANY FOODS
Arugula (Rucola) is one of the most delicious foods for constipation because of its incredible taste.
Arugula is rich in
- Folate
- Vitamin k.
Arugula is an essential source of vitamin A, vitamin C, Calcium, Manganese, and Magnesium.
This vegetable contains 92% water, 4% carbohydrates, and 2% vegetable protein.
Arugula also contains Copper, Iron, Phosphors, Potassium, Zinc, and Sodium.
Raw arugula (Rucola) gives a delicious taste to many dishes worldwide.
Italian cuisine uses arugula often because it gives an incredibly delicious taste to any food.
Raw arugula helps with constipation because it contains dietary fiber.
This vegetable combines perfectly with cheese, pizza, sandwiches, and salads.
“Epidemiological data have demonstrated that dietary vegetables such as cabbage, cauliflower, kale, arugula, wild rocket, and broccoli contain cancer-preventive and anti-cancer activities.”
4. RADISHES CONTAIN FIBER AND HAVE A GOOD TASTE
The best types of radishes are
- Red radish
- Green radish
- Daikon
- Black radish
- Oilseed radish
- Wild radish.
Raw radishes are an incredible source of fiber and vitamin C. These vegetables have a bitter taste and go well with any vegetable salad.
Radishes contain vitamins like vitamin B1, B2, B3, B5, B6, B9, and C.
Also, radishes contain minerals in low quantities, such as Calcium, Iron, Zinc, Potassium, Phosphorus, and Magnesium.
The composition of radishes is 95% water, 3% carbohydrates, and 1% protein.
The most delicious types of radishes are red radish, daikon type, and black radish.
Peeled raw radishes are delicious sides for foods like burgers, cheese, boiled meat, meat sandwiches, whole-wheat bread, and barbeques.
“Radish (Raphanus sativus L.) is a common vegetable that belongs to the Brassicaceae family. It has various health benefits, such as anti-cancer, anti-diabetic, anti-hypertensive, and anti-obesity effects.”
The same medical authority states that:
“However, radish greens are rich in nutrients and bioactive compounds, such as polysaccharides.”
5. SCALLIONS ARE SEASONAL VEGETABLES THAT GIVE FOOD AN INCREDIBLE TASTE
Scallions or Spring onions are incredibly delicious foods for constipation.
They contain vitamins, such as vitamins B1, B2, B3, B5, B6, B9, Folate, Choline, and vitamins C, E, and K.
Scallions are rich in minerals such as Calcium, Iron, Magnesium, Potassium, Phosphorus, Sodium, and Zinc.
The best thing about these seasonable vegetables is that they contain dietary fiber that helps with constipation.
Also, scallions have a delicious taste. They go perfectly with vegetable salads or just as raw vegetables.
You can cook or boil scallions. But they lose most of their vitamins, proteins, and fiber.
Scallions go well with lots of American and European dishes.
People combine scallions with steaks, barbeques, burgers, boiled meat, fried meat, cheese products, and salads.
“In particular, green onions hold significant culinary importance in Eastern Asian countries such as China, Japan, and the Republic of Korea.”
“In Western countries, green onion is primarily consumed as a scallion or salad and is the most commonly marketed species (for this purpose).”
6. MUSHROOMS CONTAIN FIBER AND MINERALS, AND THEY HELP WITH CONSTIPATION
Mushrooms are the spore-bearing fruiting bodies of a fungus.
People cultivate them above the ground or on the soil.
There are a few edible mushrooms, such as:
- Pleurotus
- Agaricus bisporus
- Hericium ericaneus
- Shiitake
- Maitake
The raw brown mushrooms that are the typical edible mushrooms contain 92% water, 4% carbohydrates, 2% proteins, and 1% fat.
Mushrooms are rich in vitamin B complex, such as vitamins B1, B2, B3, B5, B6, and B9.
Also, they contain minerals in high quantities, such as Calcium, Magnesium, Phosphorus, Potassium, and Zinc.
They do not contain Vitamin or Sodium.
Mushrooms contain Selenium, Copper, and Vitamin D (UV exposure).
Usually, mushrooms contain soluble dietary fiber.
Everyone cooks mushrooms into delicious foods such as stews, mushrooms with melted cheese, or alongside meat.
Any diet that contains large quantities of mushrooms is beneficial for constipation.
Other foods that go well with cooked mushrooms are barbeques, steaks, fish, burgers, cheese products, and vegetable salads.
Italian, American, Korean, and Japanese cuisine use mushrooms often.
“Besides, mushrooms provide important nutrients, including selenium, potassium, riboflavin, niacin, vitamin D, proteins, and fiber.”
“All together with a long history as food source, mushrooms are important for their healing capacities and properties in traditional medicine.”
7. CHICORY HAS LAXATIVE EFFECTS AND IS A DELICIOUS VEGETABLE
Chicory is one of the best foods for constipation because it has laxative effects.
The most common types of chicory are:
- Chicory greens
- Belgian Endive
People who suffer from constipation drink warm chicory tea.
Chicory powder or inulin has laxative effects.
Chicory comes in different shapes and sizes.
Endive is a leaf vegetable related to chicory. It has a bitter taste and has the same properties as standard chicory.
The Belgian Endive is one of the most common types of chicory used in salads.
Chicory greens and Radicchio are present in packed salad bags.
Chicory greens contain vitamins A and B5 in considerable quantities.
They also contain vitamins B1, B2, B3, B6, and B9 in smaller quantities.
Chicory greens contain considerable quantities of minerals like Potassium, Sodium, Magnesium, and Calcium.
Chicory greens, Radicchio, and Belgian Endive make one of the most delicious salad combinations.
This combination helps constipation because it contains fiber, vitamins, and minerals.
Italian and American cuisine combines Rucola, Belgian Endives, and Radicchio often.
“The leaves and flowers, are usually used as vegetables in salads, and the roots are used as a coffee substitute, livestock feedstuff, or pet food. Chicory extracts are sometimes added to alcoholic and nonalcoholic beverages to improve taste.”
8. SOUPS CONTAIN BOILED MEAT AND BOILED VEGETABLES
Soups are some of the best foods for constipation. They have incredible taste and contain vitamins and minerals.
Here are a few examples of soups:
- Classic tomato soup.
- Classic chicken soup
- Vegetable beef soup.
- All-American beef stew.
- Cream mushroom soup.
The classic tomato soup is a delicious type of food that everyone loves.
The tomato soup contains chopped tomatoes, water, onions, and spices.
Everyone knows the delicious classic chicken soup without noodles.
This soup contains boiled chicken meat, water, salt, carrots, and onions.
The taste of the chicken soup mix is delicious. The water also contains vitamins and minerals.
The vegetable beef soup is similar to the chicken soup. It contains boiled beef, water, vegetables, and spices.
The water from the soup contains vitamins and minerals from vegetables.
The All-American beef stew is a delicious dish from Northern America.
This type of food has boiled vegetables and beef.
It usually contains potatoes, carrots, pearl onions, and mushrooms.
These vegetables help constipation even though you have to cook them.
It is essential to eat cooked and boiled meat and vegetables when you suffer from severe constipation.
The cream mushrooms soup is a delicious type of food. It contains mushrooms, water, onions, and spices.
All of these liquid foods are delicious and easy to make.
“Soup consumption was also associated with a reduced intake of total fat. And with an increased intake of protein, carbohydrates, and dietary fiber, as well as several vitamins and minerals.”
9. LIQUID MILK PRODUCTS HELP CONSTIPATION IN THE LONG TERM
Skimmed yogurt, cream, and buttermilk are some of the best foods for constipation.
They contain fermented milk that is easy to digest.
Milk contains Calcium, water, protein, and fat.
The cow's milk contains amino acids such as methionine and cysteine.
Skimmed yogurt is an incredible type of food because it has a low glycemic index.
It contains protein and large quantities of Calcium.
Buttermilk is better than yogurt due to the industrial fermentation process.
You can make buttermilk at home with ease. All you need is milk and some glass containers.
The best way to eat skimmed yogurt and buttermilk is early in the morning. And on an empty stomach.
The best milk is goat milk because goats eat only the best food and grass.
We should not combine milk products with any other types of food.
Calcium will not assimilate if we combine milk with other foods like sugar, bread, corn, starch, or meat. Digestion will not assimilate Calcium.
“There is accumulating evidence suggesting that yogurt and fermented milk consumption is related to a number of health advantages, including the prevention of osteoporosis, diabetes, and cardiovascular diseases, as well as the promotion of gut health and immune system modulation.”
10. TRY INACTIVE BREWER'S YEAST WITH YOGURT OR BUTTERMILK
The inactive brewer’s yeast is an incredible source of vitamins and protein.
This type of inactive yeast contains vitamins B1, B2, B5, B6, B12, PP, Phosphorus, Magnesium, Zinc, and Iron.
The only way to eat inactive brewer’s yeast is to combine it with skimmed yogurt or buttermilk.
Put a teaspoon of inactive brewer’s yeast on top of a big cup filled with yogurt.
Yogurt and inactive brewer’s yeast help with colitis, constipation, and IBS.
Inactive brewer’s yeast comes in the form of small flakes.
“SCYS, the inactive form of SCY (dead yeast cells without the fermentation or leavening property), is popular as a dietary supplement for humans.”
The same medical authority states that:
“It is promoted as containing high concentrations of protein, some B vitamins and minerals, as well as beta-glucan and mannan oligosaccharides (MOS) from yeast cell walls.”
11. MEAT WITH VEGETABLES HAVE THE BEST RESULTS WITH CONSTIPATION
Meat does not help constipation because it digests for a very long time.
There are a few types of meat that help constipation:
- Fried fish.
- Boiled fish.
- Boiled chicken meat.
Meat goes well only with vegetables because they help digestion.
Vegetables contain fiber that is essential to intestinal motility and digestion.
The best way to eat meat is to combine it with raw vegetables.
The proportions of meat and vegetables should be like this:
- 50% meat
- 50% vegetables.
Everything below the 50% vegetable ratio will perturb digestion.
Fried or boiled fish is an incredibly delicious type of food.
Boiled fish is easy to digest and contains essential proteins.
Boiled chicken meat is one of the best foods for constipation because it is easy to digest.
Boiled chicken meat does not have the most delicious taste but has plenty of protein.
The classic chicken soup contains boiled chicken meat and vegetables.
Beef and pork are great options when it comes to meat. The only condition is to combine them with raw vegetables.
Example. Eat a burger only with a coleslaw salad twice the size of the burger. Skip the fries and the soda.
Example. Eat a big steak and take an arugula and Radicchio chicory salad, twice the size of the steak.
“The World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR) recommends a healthy diet that is rich in vegetables, fruit, whole grains, and pulses and contains low amounts of red meat (i.e., meat that is red before being cooked (beef, veal, pork, mutton, lamb, horse, or goat).. ”
“ ..and does not contain processed meats (ham, bacon, sausages, or meat that is transformed through curing, smoking, drying or other processes to improve the flavor or the quality.”
12. WHEAT GERMS HAVE LOTS OF VITAMINS AND MINERALS
Wheat germs are some of the most nutrient-rich foods for constipation.
Wheat germs contain vitamins like Thiamine, Riboflavin, Niacin, Pantothenic Acid, Folate, vitamin C, and E.
Wheat germs contain minerals such as Calcium, Iron, Magnesium, Phosphorus, Potassium, and Zinc.
Wheat germs go very well with whole wheat flour bread.
Wheat germs are an essential source of dietary fiber.
Take 1-2 spoons of dry wheat grains. Place them into a cup or a small recipient.
Put in half a spoon of water.
Let the wheat grains sit there for 2-3 days.
The wheat grains transform into wheat germs when the microscopic green leaves appear.
Eat the wheat germs as they are.
Or you can eat them with whole flour bread or vegetables.
“Naturally, the germ can be utilized in many areas, such as for food, pharmaceutical, and other biological purposes. In recent articles, many researchers have explored the hypolipidemic, antiaging, antibacterial, and antioxidant effects of wheat germ.”
Last medically reviewed on 17.02.2024
TRUSTED MEDICAL SOURCES
1. Should dietary guidelines recommend low red meat intake? Frédéric Leroy, Nathan Cofnas.