Constipation and Home Remedies

Constipation has many causes, and usually it is a number of causes together. Fortunately there are foods you can either eat or avoid to relief or avoid this irritating condition. It is advised to eat 25-35 grams of fiber daily to keep your gastrointestinal system moving. Also drink plenty of water: 64 ounces (1.89 liter) daily to help your digestion process and prevent constipation. Here are some foods that are high in fiber and others that can cause constipation.


Foods that can prevent or relieve constipation:

1- Prunes:

"Prunes were grandma's remedy. They could be yours, too. "Prunes and prune juice have been used for many years to help relieve constipation," King says. "Prunes are high in insoluble fiber as well as the natural laxative sorbitol. That combination will for sure make you go!"

Researchers at the University of Iowa tested dried, pitted plums (prunes) against psyllium (a laxative) in 40 adults who were constipated. Those given the plums had measurably higher spontaneous bowel movements than those given the laxative."

2- Beans: 

"Beans have more than 10 grams of fiber per cup serving -- that's more than almost any other fiber source. 'Beans have a great mixture of soluble and insoluble fiber, which helps the food keep moving through your intestines.'

Take your pick:

• baked beans,
• black-eyed peas,
• garbanzo beans,
• lima beans,
• pinto beans, or
• kidney beans.

Add any of these to salads, soups, casseroles, or pasta." 

3- Kiwi:

"The luscious green flesh of the kiwi may be just what the doctor ordered. One medium kiwi has about 2.5 grams of fiber and lots of vitamins and nutrients that are important for good health, including your intestines.

A kiwi is a berry. And like most berries, it has edible seeds. You can even eat the peel though most people prefer to eat just the flesh.

A 2013 study of adults reported in Advances in Food and Nutrition Research found that eating kiwi promotes regular bowel movements. A previous study by researchers in Taipei also found eating two kiwis a day increased the number of bowel movements in adults with constipation."

4- Rye Bread: 

It is advised to eat "whole grain breads and cereals to ease constipation. 'Whole grains have lots of fiber, which is good not only for the bowels but also the heart.'

Researchers at the University of Finland in Helsinki found whole grain rye bread to be better than wheat bread and laxatives for relieving constipation. They reported their findings in the Journal of Nutrition in 2010. Their subjects ate enough slices (12.3 grams each) to get 30 grams of fiber a day. But you don't have to eat that much for it to work... arabinoxylan, the main component of dietary fiber in rye, is what keeps food moving through your intestine."

5- Pears:

"Pears contain some of the most fiber, King says. Be sure to eat the skin to get the most fiber you can. With the skin, an average pear provides 5 to 6 grams of dietary fiber that you need to regulate your digestive system." 

Foods that can cause constipation:

1- Chocolate: 

"Chocolate is a no-no, especially for people who suffer from irritable bowel syndrome. 'The exact mechanism isn't known, but it is thought that the large amount of fat in chocolate can slow the digestion process. It is thought to slow down muscle contractions (peristalsis) and thus foods moving through the bowel.'

In one study, researchers in Germany asked people who had constipation to name the foods they thought caused it. Chocolate was mentioned most frequently."

2- Dairy products: 

"In large quantities, dairy products, such as milk and cheese, can cause many people to become constipated. 'It is unknown if it is dairy itself,'... 'or if it's a combination of things. However, the lactose in dairy can cause increased gas and bloating. That can make you feel even worse if things aren't moving through properly.'

One study of Iranian children, ages 1 to 13, found that dairy products could be the cause of their constipation. Almost all the children (80 percent) who eliminated cow's milk and milk products from their diet had more regular bowel movements.  

3- Red meat:

"There are plenty of reasons not to eat a lot of red meat. One is that eating a large portion of red meat can make you constipated. A number of things make red meat constipating... It's high in fat, so it takes longer for the digestive tract to process it. It also has tough protein fibers that can be difficult for your stomach to digest. Also, red meat is rich in iron, which can be constipating... advice: Limit your intake of red meat."

4- Bananas: 

"Bananas are a conundrum when it comes to constipation foods to avoid. It's a matter of timing: Unripe bananas can cause constipation; Ripe bananas can help relieve constipation.

Green bananas cause constipation because they still have a lot of starch, which can be hard for the body to digest. Bananas also contain pectin (fiber) that draws water from the intestines toward the stool. 'So if someone is already dehydrated, this can only [worsen] the problem...'" 

5- Caffeine: 

"Like bananas, caffeine can go either way. Caffeine is a stimulant that can make have more bowel movements. But if you're dehydrated, you may find that the caffeine in coffee, black tea, and chocolate only makes you more constipated."


Source:
Medicine Net: http://www.medicinenet.com/constipation_foods_5_foods_to_avoid_and_5_to_eat/views.htm

Images:
- http://health.india.com/diseases-conditions/top-10-home-remedies-for-constipation/
- http://www.women-health-info.com/220-Constipation-natural-remedies.html