Foods that help ease constipation Consider adding some the following fibre-rich foods to your diet to help ease constipation: High fibre cereals such as:
Nutrition comparison of Oats and Corn flakes :
Fiber: The presence of fiber in oats makes easy to digest and also helps in reducing constipation. Though cornflakes are not rich in fiber it is good for the heart and also prevents any problem related to the colon.
Holy fibre! Bran cereal is a very high source of “insoluble fibre”, which is effective for constipation relief for many. Insoluble fibre is a type of fibre that remains unchanged all the way to the colon. This means your stools are heavier and softer, allowing them to pass more easily.
Wholegrain cereals like bran flakes, malted wheat cereal and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness.
A good high fiber breakfast may include whole grain bread items, cereals made from whole grains, bran or rolled oats, fruits and vegetables, wheat germ, whole wheat bread items, oatmeal, and almonds.
Major sources of soluble fibre include barley, oats, apples, pears and most legumes(16). Commonly used cereal grains, including wheat, maize and rice, are major sources of insoluble fibre.
Dairy Products
“On the opposite end of the spectrum, fermented dairy products such as yogurt or kefir can improve gut health and may decrease the likelihood of constipation,” she notes.
Oatmeal.
“Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.”
Flattened rice, also known as poha, might help in lowering blood pressure as it does not contain sodium in it. Kindly consult a doctor if you notice fluctuations in blood pressure. What are the health benefits of poha for the stomach? Poha might help against constipation and loose motion.
Oats and cornflakes both are some amazing options for breakfast, but overall oats is a better option. Per 100 grams, oats contain 26 grams of protein, while cornflakes contain 7 grams. Oats are better in terms of fibre as well, as they contain 16 grams of fibre, while cornflakes contain only 2 grams.
Fibre rich foods include:
Wholegrains including breakfast cereals, whole wheat pasta and rice, wholegrain bread and oats. Fruit such as berries, pears, melon and oranges. Vegetables such as broccoli, carrots and sweetcorn. Peas, beans and pulses such as lentils, kidney beans and butter beans.
Stimulating teas and coffee also have a laxative effect. Black tea, green tea, and coffee naturally contain caffeine, a stimulant that speeds up bowel movements in many people. People often drink these beverages in the morning to wake themselves up and encourage a bowel movement.
For a few people, dairy may be the reason to trigger constipation, but for most, it can soothe digestive process and enable smooth bowel movements. In a study, it was found that some people who replaced cow milk with soy milk found relief and were able to pass stool much easier.
Apples and pears: These fruits contain high levels of water, which can help to ease digestion and prevent constipation. To get the most benefit from apples and pears, a person should eat them raw and whole, with the skin intact. These fruits contain several compounds that improve digestion, including: fiber.
Liquids can help keep stools soft. Good choices include water, prune juice, warm juices, decaffeinated teas and hot lemonade. A hot beverage may help to stimulate a bowel movement.
Legumes (navy beans, kidney beans, chickpeas, soybeans, and lentils), peanuts, walnuts, and almonds will also add fiber to your diet. Other foods you can eat are: Fish, chicken, turkey, or other lean meats. These do not have fiber, but they will not make constipation worse.
Emerging evidence is now suggesting that certain fermented dairy products, such as probiotic yogurt, may help alleviate constipation. A meta-analysis of 14 studies found that probiotics, many of which in the form of yogurt or fermented milk, reduced gut transit time and improved stool consistency.
The cereals most commonly cultivated are wheat, rice, rye, oats, barley, corn (maize), and sorghum.