Constipation occurs when you’re facing difficulties in passing out stool through the large bowel. Though, stool may appear hard and dry.
The stool move very slowly and cannot pass out properly. Sometimes, it presents bloating, pain, bleeding, nausea, loss of appetite, headache, roasted tongue, and foul breath.(1) .
Pooping fewer than 3 times a week, is believed to cause by an obstruction in the large intestine. Also, allowing stool to stay in the colon for a long time, may cause difficulty to eliminate.
Emerging studies have linked high fibre containing foods to low risk of constipation as it promotes bowel movement, mostly if taking with adequate water.
Other causes of constipation are lack of sleep and rest, irregular eating and elimination habits, painful defecation due to hemorrhoids, low fiber diet among others.
Whether you have chronic or mild constipation, consult a doctor. Since diet and medications are considered as best approach in treating constipation.
This article will explore South African food that stop constipation
1. Adequate intake of Vegetables
Vegetables are powerhouse of vitamins, minerals, water and dietary fiber. Substantial amount of vegetables play a critical role in digestive tract.
Dietary fiber found in vegetables is known for promoting bowel movement, increase fecal bulk, softening stool and decrease gut transit time.
Eating varieties of vegetables will not only prevent constipation but help reduce free radicals, a major factor that can cause numerous diseases.
Vegetables include;
Spinach,
Peas
Sweet potatoes
Tomatoes
Broccoli
Kale
Rhubarb
Fruits
Every medium size of fruits you consume contains different vitamins, minerals, fiber, water and natural compounds.
Science has shown that artichokes have a prebiotic benefit, as it promots good gut health. It boost the amount of beneficial bacteria in the gut in order to provide a healthy digestive system.
It has been established that adequate intake of fluid assist in prevention of constipation. Hence, fruits with high water content is recommended.
Similarly, presence of fiber in fruits enable our body sufficiently regulate bowel movement and mitigate factors associated with constipation.
Fruits include:
Mangoes
Orange
Pineapple
Blueberries
Cranberry
Watermelon
Artichokes
Kiwi
Whole Grains
If you are having constipation, eating smi-solid foods would be a helpful option. It is important to note that seeds are packed with dietary fiber as well as natural compounds.
Also many nutrients found in grains are responsible for numerous bodily functions.
You earn this benefits when you shift from consuming processed food or package food to natural foods that have abundance of dietary fiber.
Regardless of the sweetness of proccessed food, always choose natural foods that are loaded with dietary fiber.
Whole Grains include:
Barley
Millet
Quinoa
Black rice
Oatmeal
Legumes
Legumes such as beans, peas, and lentils houses both soluble and insoluble fiber, which can help soften and add bulk to the stool.
Take Oil
Recent findings have shown that daily doses of olive oil were effective in reducing symptoms of constipation (2).
Castor oil has been used for thousands of years to treat constipation because it stimulate mucosal movement.
Oil include;
Butter
Sunflower oil
Flaxseed oil
Ghee
Conclusion
Constipation is an abnormality in the digestive tract that decrease passing out of stool.
Symptoms like painful defecation, headache, bloating, bleeding, nausea, foul breath among others are commonly seem in constipation.
However, South African food that stop constipation include; Legumes, whole grains, fruits, oil and vegetables.
