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Foods that help get rid of constipation

Constipation is a common problem that many people suffer from due to their diet or lifestyle, but eating certain foods can help control bowel movements and relieve constipation.
Water
A common problem is dehydration that causes constipation, and drinking plenty of water often helps relieve or resolve the symptoms. When a person is dehydrated, the intestines cannot add a large amount of water to the stool, which results in hard, dry, lumpy stools and leads to constipation.
Yogurt
Many dairy products, including yogurt, contain microorganisms known as “prebiotics,” which are called good bacteria and may help improve bowel health and soften stool.
Nettle
Nettle and its juice are among the home remedies that have been tested to treat constipation. They contain a large amount of fiber, which in turn facilitates and speeds up bowel movement. They also contain “sorbitol” and “phenolic” compounds that may have benefits on the digestive system.
A group of studies concluded that eating nettle may increase bowel movement and improve stool consistency in constipation patients. In most studies, participants consumed 100 grams of it daily.
Broccoli
Broccoli contains sulforaphane, a substance that may protect the intestines and facilitate the digestion process, and may also help prevent the overgrowth of some intestinal microorganisms that can aid in healthy digestion.
Apples and pears
Apples and pears contain many compounds that improve the digestive process, including fiber, sorbitol, and fructose. They also contain high levels of water, which can help facilitate the digestion process and avoid constipation. To obtain the best benefits of apples and pears, it is recommended to eat them raw and with the skin on. .
Grapes
Grapes are fruits rich in fiber and contain a large amount of water. To use them to relieve constipation, it is recommended to eat a small amount of raw and washed grapes.
Kiwi
Kiwi contains actinidin, an enzyme that promotes movement in the upper part of the digestive tract. Kiwi also contains fiber and several phytochemicals that may play a role in improving digestion.
Olive and flax oil
Olive oil and flax oil are oils that have a mild laxative effect, which can facilitate the flow of substances through the intestines and relieve constipation.
These oils also contain compounds that improve digestion and contain antioxidant, antibacterial, and anti-inflammatory properties. A study conducted in 2015 found that olive oil and flax oil help relieve constipation in dialysis patients.
Berries
Blueberries and raspberries are fruits rich in fiber and water, which helps relieve the problem of constipation, so it is recommended to eat a fistful of them daily.
Pickled cabbage
Pickled cabbage contains good bacteria (probiotics), which may help improve digestion and reduce constipation. These bacteria may also help strengthen immune function and digest lactose.

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