What foods can help relieve constipation naturally. How much fiber do you need daily for regular bowel movements. Which fruits and vegetables are most effective for promoting healthy digestion.

The Importance of Hydration for Digestive Health

Proper hydration plays a crucial role in maintaining regular bowel movements and preventing constipation. Dr. Benjamin Levy, a gastroenterologist at Mount Sinai Hospital in Chicago, emphasizes the importance of adequate water intake:

“You can easily become constipated by not drinking enough water. I recommend drinking at least eight 8-oz glasses of water per day. This is especially important during the summer because we sweat water away a lot.”

Staying well-hydrated helps soften stools and promotes smoother passage through the digestive tract. For those looking to enhance their water intake, trying detox water recipes can be a refreshing way to stay hydrated while potentially reducing bloating.

Coffee: A Natural Stimulant for Bowel Movements

For many people, that morning cup of coffee does more than just wake up the brain – it can also stimulate bowel movements. Research published in the journal Gut has shown that coffee promotes the release of gastrin, a hormone that increases colonic activity.

Dr. Levy suggests a helpful trick for maximizing coffee’s digestive benefits:

“One trick is to drink coffee with breakfast because the combination helps stimulate the gastrocolic reflex which causes bowel contractions (peristalsis) and moves stool out of the body. Many patients will feel the urge to have a good bowel movement after drinking coffee with breakfast.”

While individual responses to coffee can vary, its stimulating effects on the digestive system make it a popular natural remedy for constipation relief.

Fiber-Rich Foods for Improved Digestive Health

Increasing your intake of high-fiber foods is one of the most effective ways to promote regular bowel movements and relieve constipation. Foods with more than 5 grams of fiber per serving are considered high in fiber. Here are some excellent sources to incorporate into your diet:

Chia Seeds: A Fiber Powerhouse

Chia seeds are an exceptional source of dietary fiber, with just one ounce (about two tablespoons) containing double the amount considered high-fiber. Alexandra Napoli, a certified holistic health coach, explains an additional benefit:

“Chia seeds turn gelatinous when wet and help carry away matter that might be stuck in your digestive tract.”

This unique property makes chia seeds particularly effective in promoting digestive health and regularity.

Kiwifruit: Nature’s Laxative

Research has shown that kiwifruit can be particularly beneficial for those suffering from constipation or irritable bowel syndrome (IBS). A study by Taiwanese researchers found that IBS sufferers who consumed two kiwis daily for four weeks experienced less constipation and a general reduction in IBS symptoms compared to those who didn’t eat kiwifruit.

Citrus Fruits: Fiber and Microbiota Support

Oranges, tangerines, and grapefruits are excellent choices for promoting digestive health. Dr. Levy explains:

“Citrus fruits are great because the fiber stimulates the growth of good colon microbiota/flora and subsequently increase fecal mass. These fruits are excellent snack and dessert choices for patients with constipation.”

The combination of fiber and natural acids in citrus fruits can help stimulate bowel movements and support a healthy gut microbiome.

Dairy Products: Calcium’s Role in Digestive Health

While dairy products are not typically associated with constipation relief, research suggests that calcium from dairy sources may have beneficial effects on digestion and metabolism. Studies conducted at The Nutrition Institute at the University of Tennessee and published in the journal Lipids indicate that consuming calcium from dairy products may help the body metabolize fat more efficiently.

Another study showed that increased calcium intake from dairy products (though not from supplemental calcium carbonate) led to participants excreting more fat in their stools. This suggests that dairy calcium might play a role in regulating fat absorption and excretion, potentially influencing overall digestive health.

Nuts and Seeds for Digestive Wellness

Certain nuts and seeds can be particularly beneficial for promoting digestive health and regular bowel movements.

Pistachios: Probiotic-Like Properties

Research from 2012 suggests that pistachios have properties similar to probiotics, which can help support the growth of healthy bacteria in the digestive tract. A healthy gastrointestinal tract (GIT) is essential for regular and healthy bowel movements.

Other Beneficial Nuts and Seeds

In addition to pistachios, other nuts and seeds that can promote digestive health include:

• Almonds
• Flaxseeds
• Pumpkin seeds
• Walnuts

These foods are rich in fiber, healthy fats, and various nutrients that support overall digestive function.

Whole Grains: A Fiber-Rich Start to Your Day

Starting your day with a bowl of whole grain cereal can provide a healthy dose of fiber to keep you regular throughout the day. Dr. Levy explains the benefits of cereal fibers:

“Cereal fibers (such as whole grains) are great constipation relieving foods because their cell walls are difficult to digest and hold onto water.”

He recommends oatmeal or fibrous boxed cereals as excellent choices for promoting digestive health. The insoluble fiber in whole grains adds bulk to stools and helps move waste through the intestines more efficiently.

Top Whole Grain Options for Digestive Health

1. Oatmeal
2. Bran flakes
3. Whole wheat bread
4. Brown rice
5. Quinoa

Incorporating a variety of whole grains into your diet can help ensure you’re getting a good mix of different types of fiber and other nutrients essential for digestive health.

Prunes and Dried Fruits: Nature’s Laxatives

Prunes, also known as dried plums, have long been recognized for their laxative effects. Their high fiber content and natural compounds called sorbitol and phenolic substances contribute to their stool-softening properties.

A study published in Critical Reviews in Food Science and Nutrition found that prunes can significantly increase stool frequency and improve stool consistency in people with constipation. The research suggests that consuming 100 grams (about 10) prunes per day can be an effective and natural way to prevent and treat mild to moderate constipation.

Other dried fruits that can help promote bowel movements include:

• Figs
• Raisins
• Apricots
• Dates

These dried fruits are not only rich in fiber but also contain natural sugars and sorbitol, which can help draw water into the intestines and soften stools.

Leafy Greens: Nutrient-Dense Digestive Support

Leafy green vegetables are not only packed with essential vitamins and minerals but also provide a significant amount of fiber to support digestive health. Some of the best leafy greens for promoting regular bowel movements include:

• Spinach
• Kale
• Collard greens
• Swiss chard
• Arugula

These vegetables are rich in insoluble fiber, which adds bulk to stools and helps food pass more quickly through the digestive system. Additionally, they contain magnesium, a mineral that helps to relax the muscles in the digestive tract, potentially easing constipation.

How much leafy greens should you eat for optimal digestive health? Aim for at least 2-3 cups of raw leafy greens or 1-2 cups of cooked greens per day to reap their digestive benefits.

Legumes: Fiber-Rich Powerhouses for Digestive Health

Legumes, including beans, lentils, and peas, are excellent sources of both soluble and insoluble fiber, making them highly effective for promoting regular bowel movements. Some of the best legumes for digestive health include:

• Black beans
• Chickpeas
• Lentils
• Navy beans
• Pinto beans

In addition to their high fiber content, legumes are also rich in resistant starch, a type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine. This fermentation process produces short-chain fatty acids that nourish the cells lining the colon and may help reduce inflammation.

To incorporate more legumes into your diet, try adding them to soups, salads, or using them as a meat substitute in various dishes. Aim for at least 3-4 servings of legumes per week to support digestive health and regularity.

Probiotics and Fermented Foods: Supporting Gut Health

Probiotics are beneficial bacteria that can help improve digestive health and promote regular bowel movements. While probiotic supplements are available, incorporating fermented foods into your diet is a natural way to increase your intake of these beneficial microorganisms.

Some excellent sources of probiotics include:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Kombucha
• Miso

These fermented foods not only provide probiotics but also contain enzymes that can aid in digestion. Regular consumption of probiotic-rich foods can help maintain a healthy balance of gut bacteria, which is essential for proper digestive function and regular bowel movements.

How often should you consume probiotic foods? Aim to include at least one serving of fermented foods in your daily diet to support optimal gut health and digestive function.

Healthy Fats: Lubricating the Digestive System

While it might seem counterintuitive, consuming healthy fats can actually help promote regular bowel movements. Fats help lubricate the intestines, making it easier for stools to pass through the digestive tract. Some healthy fat sources that can support digestive health include:

• Avocados
• Olive oil
• Nuts (particularly walnuts and almonds)
• Seeds (such as flaxseeds and chia seeds)
• Fatty fish (like salmon and mackerel)

These foods not only provide healthy fats but also contain other nutrients that support overall digestive health. For example, avocados are rich in both healthy fats and fiber, making them particularly beneficial for promoting regularity.

How much healthy fat should you consume for optimal digestive health? While individual needs may vary, aim to include a source of healthy fat with each meal, focusing on plant-based sources and fatty fish.

The Role of Exercise in Promoting Digestive Health

While not a food, regular physical activity plays a crucial role in maintaining digestive health and promoting regular bowel movements. Exercise helps stimulate the natural contraction of intestinal muscles, moving waste through the digestive tract more efficiently.

Some ways that exercise can benefit digestive health include:

• Increasing blood flow to the digestive organs
• Stimulating the muscles in the intestines
• Reducing stress, which can negatively impact digestion
• Helping maintain a healthy body weight, which is associated with better digestive function

What types of exercise are best for digestive health? Any form of physical activity can be beneficial, but some particularly effective options include:

1. Brisk walking
2. Jogging
3. Cycling
4. Swimming
5. Yoga (especially poses that target the abdominal area)

Aim for at least 30 minutes of moderate physical activity most days of the week to support optimal digestive function and overall health.

When to Seek Medical Advice for Digestive Issues

While incorporating the foods and lifestyle habits discussed in this article can significantly improve digestive health and relieve constipation for many people, it’s important to recognize when professional medical advice is necessary.

If you’re consuming a balanced diet rich in fiber, staying hydrated, exercising regularly, and still experiencing persistent digestive issues, it may be time to consult a healthcare professional. Some signs that warrant medical attention include:

• Chronic constipation lasting more than three weeks
• Blood in the stool
• Unexplained weight loss
• Severe abdominal pain
• Alternating constipation and diarrhea
• Persistent changes in bowel habits

A doctor or gastroenterologist can help identify any underlying conditions that may be contributing to your digestive issues and provide appropriate treatment options. They may also recommend specific dietary changes or supplements tailored to your individual needs.

Remember, while occasional constipation is common, ongoing digestive problems can significantly impact quality of life and may be a sign of a more serious condition. Don’t hesitate to seek professional help if you’re concerned about your digestive health.

30 Foods That Make You Poop for Constipation Relief

When you’re backed up, it can leave you feeling bloated, sluggish, and all-around uncomfortable. If not being able to go to the bathroom is weighing you down (literally!) then you’re probably looking for some constipation relief as soon as possible. And fortunately, you don’t need to turn to risky laxatives or other potentially disastrous over-the-counter medication, as there are plenty of natural foods that will, well, make you poop, moving things along, helping you go to the bathroom easily and regularly.

Note: These are healthy, fiber-rich foods that help make you poop, but they also have other positive benefits beyond your digestive system. So no, we’re not including those junk foods that may make you run for the bathroom for all the wrong reasons!

If you’re consuming the foods and drinks on this list and still having issues, be sure to see a doctor or gastroenterologist to help with your BM troubles. Have other bathroom issues? Don’t miss these IBS remedies.

And now, these are the healthiest foods that make you poop and naturally help aid any constipation relief.

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“You can easily become constipated by not drinking enough water,” Benjamin Levy, MD, gastroenterologist at Mount Sinai Hospital in Chicago, advises. “I recommend drinking at least eight 8-oz glasses of water per day. This is especially important during the summer because we sweat water away a lot.” And if you’re feeling a little full, try these detox water recipes that banish bloat.

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But first, coffee. While the effects from a cup of Joe can vary from one person to the next, it’s highly common for the beverage to make you head for the bathroom. Coffee has been shown to promote the release of gastrin, which can increase colonic spike and motor activity, reports the journal Gut. The effects of coffee on the body are pretty fascinating, but the study goes on to explain that coffee can’t reach the colon that fast—but that it instead induces a response by acting on receptors in the stomach or small bowels.

“One trick is to drink coffee with breakfast because the combination helps stimulate the gastrocolic reflex which causes bowel contractions (peristalsis) and moves stool out of the body,” Dr. Levy explains. “Many patients will feel the urge to have a good bowel movement after drinking coffee with breakfast.”

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Anything with greater than five grams of fiber per serving is considered a high-fiber food. One ounce (about two tablespoons) of chia seeds has double that amount! “Also, chia seeds turn gelatinous when wet and help carry away matter that might be stuck in your digestive tract,” says Alexandra Napoli, certified holistic health coach. Intrigued? We’ve curated the best chia seed recipes on Instagram for plenty of how-to-use-em inspo.

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If sluggish bowels are your problem, researchers say high-fiber kiwifruit may be the kick you’re looking for. A study by Taiwanese researchers found that IBS sufferers who ate two kiwis a day for four weeks had less constipation and a general lessening of IBS symptoms than those who didn’t.

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Studies conducted at The Nutrition Institute at the University of Tennessee and published in the journal Lipids suggest that consuming calcium—which milk has plenty of—may help your body metabolize fat more efficiently. Another study showed that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body.

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Oranges are another fibrous fruit that can help move things along and help you avoid constipation. “Citrus fruits such as oranges, tangerines, and grapefruit are great because the fiber stimulates the growth of good colon microbiota/flora and subsequently increase fecal mass,” Dr. Levy says. “These fruits are excellent snack and dessert choices for patients with constipation.” Definitely a much better than sweet treats made from fiber-stripped refined carbohydrates.

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There’s a reason why we go nutty for pistachios. Research from 2012 suggests that pistachios have properties similar to probiotics, which helps the growth of healthy bacteria in the digestive tract. And a healthy gastrointestinal tract (GIT) equals healthy poops.

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If you reach for whole grain cereal in the morning, you’ll start your day off with a healthy dose of fiber that will keep you regular throughout the day. “Cereal fibers (such as whole grains) are great constipation relieving foods because their cell walls are difficult to digest and hold onto water,” Dr. Levy explains. He recommends oatmeal or fibrous boxed cereals—for our favorites, check out our best breakfast cereals for weight loss.

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It does more than just leaving your breath smelling minty fresh since peppermint is another food that helps make you poop. Peppermint’s soothing effect works wonders for a bad stomach but research found that it can also help people who suffer from IBS. Basically, its calming properties help loosen up the muscles in the intestinal tract so your poo can move freely.

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Whole wheat bread is chock-full of the fiber that can help move your bowels along. Dr. Levy recommends whole wheat toast in the morning for breakfast with a little cheddar cheese or peanut butter. It’s also a great base for avocado toast.

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Beans are an A-list food that everyone should add to their diets and one of the best high fiber foods. They offer a plethora of vitamins (Hey, vitamin B!) and its high-fiber count helps bulk up your stools, making it easy for them to go down your GIT.

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One cup of brown rice contains nearly four grams of fiber, making it a great food to eat when you just can’t seem to go. A study from 2017 found that women who consumed brown rice decreased their chances of getting constipation by 47 percent than those who did not.

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The high fiber in bananas can help normalize bowel motility. With three grams of insoluble fiber, they help you push out waste better by making stools easier to pass. Bonus: They also help when things are loosey goosey. “Bananas are binding for anyone with diarrhea, and they also contain probiotics that are essential ‘food’ for the healthy microbes that live in our guts,” says Isabel Smith, MS, RD, CDN, founder of Isabel Smith Nutrition.

RELATED: Learn how to fire up your metabolism and lose weight the smart way.

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The word “prunes” might bring up thoughts of your grandma’s favorite afternoon snack, but the dried plums are a great food for keeping things regular. There are six grams of fiber for every 100 grams of pruney goodness. Prune juice is also a known natural laxative that can help boost your bowel movements.

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Avocados’ high magnesium content helps draw moisture into the digestive tract, which helps to soften stool and increase flow, says Natoli.

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Add “helps your bowels” to the long list of reasons why we love green tea here at Eat This, Not That! “Green tea is a good way to increase amount of fluid consumption, with the goal of loosening stool, while the caffeine in green tea is a natural laxative,” Dr. Levy explains. “Green tea also contains antioxidants; small studies have shown a possible association between green tea and a decreased risk of lung cancer and prostate cancer.” Green tea will also rev up your metabolism and help you melt fat.

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Although your best drinks for constipation are water, coffee, and green tea, coconut water does have hydrating properties and is better for you than a sugary, food dye-laden sports drink. “Coconut water is a good alternative to higher sugar containing sports drinks as a tasty way to increase fluid consumption,” Dr. Levy says.

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Probiotics are essential for a healthy digestive tract to help keep things moving along. An analysis from 2014 found the probiotics found in yogurt can help increase stool frequency. And yes, we’ve noticed how many items on this list are breakfast foods. It explains so much, right?

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Pears have always been known as a constipation remedy. They’re not only an excellent source of fiber, but pears have naturally-occurring, sorbitol which acts as a laxative to loosen up the stools, says Napoli.

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Dried fruit packs a one-two punch when it comes to fighting constipation. “Dried fruit is an excellent source of dietary fiber and also contains sorbitol which is a natural laxative,” Dr. Levy explains. There are nearly 2 grams of sugar in one small box of raisins.

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Apples are the quintessential healthy fruit that every person needs in their diet. One average-sized apple contains about 4.4 grams of fiber—and like pears it, it also contains sorbitol to increase bowel movements.

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If you’re not feeling so peachy about your #2 business, try eating a peach. Peaches also have a high concentration of sorbitol. (Do you see a pattern yet? P.S. Sorbitol is a sweetener known as a sugar alcohol that acts as a laxative to help move things along in our intestinal tract.)

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It may not be as popular as its other nutty counterparts (almond and peanut butter), but a spoonful of rich, creamy cashew butter still packs a nutritional punch—especially for your bathroom issues. It’s a good source of magnesium, another nutrient that’s essential for a healthy poop flow.

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Figs—and we don’t mean the Newtons—are a great way to add more fiber to your diet. Four of them will cost you 189 calories and provide 7.4 grams of fiber that’s great for those suffering from IBS. The sugar count in this fruit is high, but the sugar is naturally-occurring and the high fiber content helps offset it.

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We know: You wouldn’t expect popcorn to be on the same list as healthy foods like avocados and leafy greens, but the air-popped kind is low calorie, high fiber, and makes a great snack for those who need a boost in the bathroom. “Popcorn is one of my favorite ways to increase fiber consumption because it’s such a delicious snack,” Dr. Levy says, “I recommend that patients air pop their popcorn.” As you know, the more fiber you consume, the more bulk it adds to your poop, making it easier to get down and out of you.

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Blackberries contain eight grams of fiber per cup—twice the amount of other popular berries (looking at you, strawberries and blueberries. ) And as an added nutritious bonus, blackberries are one of the most antioxidant-packed fruits out there!

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Leafy greens such as kale, arugula, and spinach contain indigestible fiber that adds bulk to stool, making it easier to pass through the digestive system. Additionally, they are low in fermentable carbohydrates responsible for triggering bouts of IBS.

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Plums may be the younger, fuller, version of prunes, but they will still help you get the job done. They’re a high source of naturally occurring sorbitol and even make the list of best-ever fat-burning foods!

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“Cooking fresh artichokes or topping pizza with artichoke hearts is a great way to increase fiber consumption,” Dr. Levy explains. “Artichokes also contain a high amount of antioxidants which may help prevent cancer.” They can also fight off high blood pressure thanks to their magnesium and potassium amounts, he says. More reason to dig on into some homemade spinach artichoke dip, too!

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A bowl of oatmeal is a great way to get the digestive tract moving in the morning. A cup of oats gives you a whopping 16 grams of fiber and there are plenty of ways to make oats for weight loss. Just stay away from the instant stuff in envelopes, which is usually packed with sugar.

Constipated? These 10 Foods Will Make You Poop Immediately

They say death and taxes are the only certainties in life, but I’ve got one more to add to the list: constipation. It’s uncomfortable at best, and can become downright debilitating. So every once in a while, you’ve gotta turn to foods that help you poop. (Glamourous, I know.)

“Constipation” is a sort of catch-all term for a few different phenomena. “Stools may be too hard or too small, difficult to pass, or infrequent—fewer than three times per week,” says Brooklyn-based gastroenterologist Niket Sonpal, MD. “People with constipation may also notice a frequent need to strain and a sense that the bowels are not empty.” There are a number of different causes for constipation, he says, including diet (specifically, a lack of fiber or healthy fats), lack of exercise, stress, and dehydration are some of the most common. What’s “normal” for BMs varies, but in general if you aren’t pooping at least every three days, you’re probably constipated.

When you’re dealing with some stopped intestinal traffic, changing your diet is a good first step. Consider “fiber FTW” your poop-friendly words to live by. “Most dietary fiber is not digested or absorbed, so it stays within the intestine where it modulates digestion of other foods and affects the consistency of stool,” explains Dr. Sonpal. There are two different types of fiber, he says, which each have their own benefits. “Soluble fiber” is made up of carbohydrates and dissolves in water (think: fruit, oats, barley, and legumes) while “insoluble fiber” comes from plant cell walls and does not dissolve in water (think: wheat, rye, and other grains). Getting a good mix of both is probably your best bet. Add in some healthy fats, and you’ll be hitting the squatty potty in no time.

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But as Brigitte Zeitlin, MPH, RD, points out, if you eating something and it makes you go immediately, it could be a sign that you’re allergic or sensitive to what you ate, or that something was bad. So while you want to load up on foods that will move your system, you don’t want anything that’s going to make it happen too quickly.  With that in mind, here are 10 different foods that help you poop to…ahem, get the party started.

For more intel on foods that make you poop, check out this video: 

1. Water

Hydration seems to solve nearly every problem, and constipation is no exception. “Make sure you’re drinking water—hydration, in general, will help push things out quickly,” says Zeitlin. Flat water with lemon is her first choice, but La Croix fans, fear not: The sparkling stuff will get the job done, too.

2. Caffeine

There’s a reason why that 9 a.m. coffee has often got you running to the office bathroom by 10:15. “Caffeine is a stimulant. We always think of it as stimulating our brain in the morning, but it also stimulates your GI system,” says Zeitlin. But while this is a great quick fix, it might not be the best way to handle your business on the regular. “It’s not necessarily a sign that your diet is great and healthy; it’s more a sign that your GI system was stimulated by the caffeine and it got it out of you quickly,” she explains. Since caffeine is dehydrating, be sure to pair your morning brew with some h3O.

3. High-fiber fruit

As mentioned, when you’ve gotta go it’s all about fiber, which fruit thankfully has got a lot of. “You want to make sure you’re eating the skin because that’s where the fiber is,” says Zeitlin. Some of her and Sonpal’s favorite high-fiber foods? Apples, raspberries, peaches, guava, and papaya.

4. Prunes

Your grandma was right all along—prunes are a tried-and-true constipation remedy for a good reason. Prunes are high in fiber as well as sorbitol, said Tracy Lockwood Beckerman, RD, in a previous episode of You Versus Food. “Sorbitol is a sugar alcohol found in fruits which can speed up the GI system,” she explained. But don’t go overboard—sorbitol in excess can act as a laxative.

5. Raw green vegetables

Yup, you guessed it—veggies have got a lot of fiber, too. “We’re going to get the most amount of fiber from our veggies if they’re raw, so you want to eat them salad-style,” says Zeitlin. Some of her picks include broccoli, peas, and artichokes, all of which are filled with fiber. If you’re making a salad, add some beats for additional fiber and tomatoes for added hydration, and you’ll be good to go… literally.

6. Oatmeal

That AM oatmeal habit may be doing you more favors than you realize. It’s high in—you guessed it!—fiber, which can “push things out quickly,” says Zeitlin. For a more dinner-friendly grain that will give you a similar result, she recommends similarly fiber-filled quinoa. 

7. Yogurt and kefir

Breakfast foods really are the MVPs of bowel movements, aren’t they? These two foods are filled with gut-healthy probiotics that can help soften stools, Beckerman said, helping to ease things through your system.

8. Healthy fats

“We want healthy fats to kind of grease the pipes,” explains Zeitlin. Think: Nuts and nut butter, which pair beautifully with all that fiber-packed fruit (just be sure to swap out those binding bananas for apples and berries when you’re deciding what to pair with your morning almond butter). Olive oil is also a great pick, and will make a delicious dressing for that raw green veggie salad.

9. Curry

“Curry is a natural laxative,” explains Dr. Sonpal. This is because the compound capsaicin (found in hot chili peppers) stimulates a receptor in the body that speeds up digestion—pushing things through your colon more quickly than normal. He adds that Thai and Indian cuisines, which tend to feature curry as a menu mainstay, will really get you going. Also a good reminder not to choose either for a first date.

10. Beans

Beans, beans the magical fruit…you get the point. Beans, Beckerman said, are full of fiber to help ease constipation symptoms. Incorporating them into your diet isn’t just a gut-healthy win, but might also add years onto your life. What’s not to love?

This story was originally published on July 30, 2019. 

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Apples can relieve constipation and diarrhoea both, just have to be eaten differently

“An apple a day keeps the doctor away”. The saying is true because apples are exceptionally healthy with a long list of health benefits.

From being low in calories, aiding weight loss, reducing the risk of diabetes to protecting your heart, apples make for one of the most popular fruits.

But did you know that this humble fruit can be beneficial for two quite opposite health conditions – diarrhoea and constipation? Yes, you read that right. Consuming apple in different ways can be beneficial for both people suffering from constipation or diarrhoea.

Apples are made up of soluble and insoluble fibre. They have 64 per cent insoluble fibre and 32 per cent soluble fibre.

Diarrhoea – have without skin


Soluble fibre is what forms a gel-like consistency in your stool and slows down the digestion, and is thus good for people who have loose motions. Soluble fibre is found in the inner part of the apple, which is the pulp and flesh. So, if you have diarrhoea, the best way to consume apple would be without the skin.

Constipation – have with skin


The insoluble fibre increases the bulk of the stool and helps it in making a quick passage through the intestines. This makes apple good for people who have constipation. The insoluble fibre is found in the skin of the apple, so the best way to consume apples when one has constipation is to have it with the skin.

A study published in the American Journal of Clinical Nutrition found that women who regularly ate apples were found to have 13 to 22 per cent less constipation problems than those who didn’t have apples.

Experts also believe …


Apples are loaded with pectin fibre, which has an amphoteric action. Paradoxically, it can provide relief from both constipation and diarrhoea, depending on the body’s need.

The 12 best foods for when you’re super constipated

It might not be something you’re comfortable bringing up at happy hour, but I’m sure you agree: Being constipated is pretty sh*tty.

Constipation is defined as pooping fewer than three times a week. And, unfair as it is, constipation is more common in men than women, especially during pregnancy or postpartum.

Thankfully, if you’re feeling backed up, eating the right foods can really help. “One of the best things you can do to get your bowels moving is to eat plenty of fibre,” says Amy Gorin, owner of Amy Gorin Nutrition in the New York City area, specifically from food sources (and not, like, a powder or supplement).

The USDA recommends 25g of fibre per day for women.

The next time you’re having trouble squeezing one out, here are 12 of the best foods for constipation to add to your diet:

1. Beans

You know what they say: Beans, beans the magical fruit… So it makes sense that they can also help with bowel movements. “Beans provide a winning combination of soluble and insoluble fibre,” says Gorin – the former softens your poo, and the latter bulks it up, making it easier to pass through your digestive tract. “This fibre is very helpful for stimulating digestion, as well as for feeding gut bacteria. Additionally, eating a diet high in fibre will help bulk up the weight and size of your stool – and this makes it easier to pass!”

Per ½-cup (canned, drained) serving black beans: 456 kilojoules, 0g fat (0g saturated), 20g carbs, 0g sugar, 166mg sodium, 8g fibre, 7g protein

2. Broccoli

Broccoli comes up in just about every discussion of good-for-you foods. That’s because the green stuff is an amazing source of essential vitamins, protein, and yup, fibre. Eating plenty of vegetables is essential to good digestive health, says Dr Gina Sam, director of the Mount Sinai Gastrointestinal Motility Center. Add a cup of cooked broccoli to any lunch or dinner for an additional 5.5g of fibre.

Per 1-cup (raw) serving: 129 kilojoules, 0g fat (0g saturated), 6g carbs, 2g sugar, 30mg sodium, 2g fibre, 3g protein

3. Oatmeal (and other whole grains)

Yet another reason to sneak in those whole grains. Oats are full of both soluble and insoluble fibre – a dream combo when you’re plugged up. Palmer recommends including three servings of whole grains in your diet every day, especially “intact grains” like oats and brown rice.

Per ½-cup (dry) serving: 627 kilojoules, 3g fat (0g saturated), 27g carbs, 1g sugar, 0mg sodium, 4g fibre, 5g protein

4. Spinach

Want to add some green to your pasta? Throw in a cup of spinach. It’s full of fibre (one cup of cooked spinach has 4g) and contains magnesium, a mineral that can aid in moving stool, says Dr Sam. Magnesium is often found in laxatives, but incorporating it into your diet is a less extreme option for most people.

Per 1-cup (raw) serving: 29 kilojoules, 0g fat (0g saturated), 1g carbs, 0g sugar, 24mg sodium, 1g fibre, 1g protein

5. Nuts

Palmer recommends including a handful of nuts like pistachios, peanuts, almonds or walnuts in your diet every day. Toss them into your yoghurt, salad or just munch on them as a midday snack for a fibre boost. While they’re a great source of protein and healthy fats, just a quarter cup of whole almonds also serves up 5g of fibre.

Per ¼-cup serving almonds: 866 kilojoules, 18g fat (1g saturated), 8g carbs, 2g sugar, 0mg sodium, 5g fibre, 8g protein

6. Chia seeds or flaxseeds

Chia seeds and flaxseeds are an easy way to add more fibre into your diet, says Dr Sam. Sprinkling a spoonful of each into your smoothie, oatmeal or yoghurt, or using it as a salad topping, can give a low-fibre meal the extra poop-producing power it needs.

Per 28g serving chia seeds: 577 kilojoules, 9g fat (1g saturated), 12g carbs, 0g sugar, 5mg sodium, 10g fibre, 5g protein

Per 28g serving flaxseeds: 635 kilojoules, 12g fat (1 g saturated), 8g carbs, 0g sugar, 9mg sodium, 8g fibre, 5g protein

7. Berries

Berries are always in the superfood spotlight due to their abundance of antioxidants, but they’re also rich in other essential nutrients. “You are eating tiny seeds in each bite, so it increases your fibre,” says Palmer. Half a cup of both blackberries and raspberries pack in about 4g of fibre each. Half a cup of sliced strawberries offers about half the amount.

Per ½ cup serving raspberries: 221 kilojoules, 0g fat (0g saturated), 7g carbs, 3g sugar, 1mg sodium, 4g fibre, 1g protein

8. Pears

Pears don’t get enough credit, especially because they’re bursting with antioxidants and vitamins. They’re also one of the most fibrous fruits, so adding them into your diet is another way to ease any discomfort you may be experiencing in the bathroom.

Per 1 medium pear: 623 kilojoules, 0g fat (0g saturated), 27g carbs, 17g sugar, 2mg sodium, 6g fibre, 1g protein

9. Apples

In this case, “an apple a day” is still golden advice, especially when it comes to avoiding constipation. The peels of many fruits (including apples) contain insoluble fibre, which acts as a natural laxative.

Per 1 medium apple: 397 kilojoules, 0g fat (0g saturated), 25g carbs, 19g sugar, 2mg sodium, 4g fibre, 0g protein

10. Okra

Love it or hate it, that slimy center inside okra is actually mucilaginous fibre – soluble fibre that’s been mixed with water and thus turns all gooey, which is what happens to all soluble fibre in your digestive tract. “Okra is my go-to to relieve constipation,” says Kendra Tolbert, registered dietician. “All that mucilaginous fibre softens stool, which can relieve constipation.”

Per 1-cup (raw) serving: 138 kilojoules, 2g fat (0g saturated), 7g carbs, 1g sugar, 7mg sodium, 3g fibre, 2g protein

11. Prunes (or other dried fruit)

Okay, your grandma totally swears by this – for good reason. “Prunes are a natural source of sorbitol, which helps stimulate digestion by helping to move water into your large intestine,” says Gorin. They’re also high in fibre, with about 6g per half-cup. Not into prunes? Try figs or apricots instead.

Per ½-cup serving prunes: 874 kilojoules, 0g fat (0g saturated), 55g carbs, 33g sugar, 2mg sodium, 6g fibre, 2g protein

12. Coffee

While there’s no fibre in coffee, some research shows that it can stimulate bowel movement. “You may not think of coffee as something that helps get things moving,” says Gorin, “but it does for about 30% of people. Some people even notice the effect from decaf coffee.”

Per 1-cup serving: 20 kilojoules, 0g fat (0g saturated), 0g carbs, 0g sugar, 2mg sodium, 0g fibre, 1g protein

If you change your diet and you’re still, ahem, stuck…

It’s time to see a doctor, says Dr Sam – especially if you’re also having bleeding and abdominal pain. “These are things that should be evaluated by a doctor or a gastroenterologist,” says Dr Sam.

^{This article was originally published on www.womenshealthmag.com}

^{Image credit: iStock} 

Constipation Problem? Adding An Apple To Your Daily Diet Will Keep Constipation At Bay

Constipation is one of the most common health problems today. As per the latest survey, at present, around 22 percent of Indian population suffers from constipation. According to Ayurveda, this condition occurs when vata’s cold and dry qualities disturb the colon, inhibiting its proper functioning. Imagine a day without complete bowel – it can be very unsettling and sometimes painful. Due to our busy and exhausting life, it is given that one may suffer from this problem. Some of the most common reasons of constipation are our sedentary lifestyle, intake of junk food and alcohol, smoking and over-eating. Most people affected by this problem feel bloated and uneasy with the inability to pass stool easily. But, fret not! Eating high fibre foods can help keep risk of constipation at bay. Foods rich in soluble fibre help smoother bowel movement. 

Apple For Constipation | Eat Apples To Manage Constipation

Apples are rich in pectin fibre, which is known to help lower the body’s absorption of excess dietary fats. This helps you feeling full for longer. Bangalore-based nutritionist, Dr. Anju Sood says, “Fibre takes the longest to digest, which helps you keep satiated and prevents you from bingeing on other fattening and sugar-laden foods. In the long run, this aids constipation and weight loss.” Moreover, it is believed that including apple in daily diet helps in keeping heart-related issues at bay. A study in the American Journal of Clinical Nutrition, it was found that women who regularly ate apples were found to have a 13 to 22 percent people had less constipation problems than those who didn’t bite into the crunchy fruit.  

According to the book, ‘Healing Foods’ by DK Publishing House, apples are loaded with pectin fibre, “pectin has an amphoteric action. Paradoxically, it can provide relief from both constipation and diarrhoea, depending on the body’s need.” Even juicing the fruit will have enormous health benefits. Apple juice can also help in fighting constipation as it has a laxative effect because it contains sorbitol, which helps in regulating digestion. It also has iron which is good for your health.

(Also Read: 8 Processed Foods to Avoid and Why)

_{Apple juice can also help in fighting constipation as it has a laxative effect because it contains sorbitol which helps in regulating digestion.​}

 

What Could Cause Constipation | Common Reasons Of Constipation

Constipation can be of different kinds: occasional constipation, chronic constipation, travel-related or age-related constipation. Besides travel, age and pregnancy related constipation, the others can be triggered by any of the following factors:

1. Change in diet – Eating greasy food than usual trigger the odd bout of constipation. There are certain foods that can also bring this on: high-fat or processed food, alcohol or even too much caffeine.

2. Lack of Fluids – Drinking at least 2 litres of water is very important. On days when you don’t drink enough water you might be constipated. Also note that artificial beverages don’t count as fluids because they actually trigger constipation instead of driving it away. 

3. Lack of exercise or a sedentary lifestyle could slower your metabolism. And this could hinder digestion, which could cause constipation.

4. Medication – Certain kinds of painkillers or medicines can bring your system to a halt and cause constipation. If needed, you can take a stool softener. Even vitamins and iron supplements could create a problem and if they do, you should check with your doctor.

Other than eating apples, it is important to stay hydrated at all times to cure constipation and keep things moving in your stomach. Without enough water in the body the stool won’t soften or move smoothly through the digestive tract. Dehydration is the most common cause of constipation. You can add lemon or cucumber slices for extra flavour and refreshment.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
 

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Can Dogs Eat Applesauce? | Pet Consider

Can I Give My Dog Applesauce?

Depending on when and where in the U.S. we grew up, many of us have vastly different memories of the types of foods our parents used to put into our school lunches. Some of us lived exclusively on peanut butter and jelly sandwiches, while others remain to this day fiercely loyal to specific packaged snack cakes, chips, or ramen noodles. There is one healthy childhood staple that almost all of us can agree on, though, and that is applesauce. Sweet, portable, and packed with vitamins—for many parents, applesauce, as one of the only fruits they can convince their kids to eat, is a godsend.

Applesauce also has the distinction of being one of a handful of foods that doctors and pediatricians often recommend for periods of sickness. But does this mean that it’s safe for our pets, too? Is this food as easy on Fido’s stomach as it is on our six-year-old’s? Can dogs have applesauce?

The answer is yes, dogs can eat applesauce (and whole apples!) in moderation. Apples, after all, are one of the best fruits you can share with your canine companion. They are delicious, nontoxic, and usually well tolerated. Apple flesh does not contain anything that may be harmful to your dog, so most brands should be perfectly safe for your pooch. So there’s no reason to freak out if you catch your toddler pouring applesauce on your pup’s snout!

Health Benefits?

Your dog probably won’t benefit from eating applesauce quite as much as you did when you were a kid, but this food does contain some substances that may be beneficial to your dog’s health.

For us, the biggest benefit of applesauce is its Vitamin C content. Humans often incorporate applesauce into their diets to help them meet their daily Vitamin C requirement, but this is not nearly as big of an issue for our pets—dogs can actually synthesize all of the Vitamin C they need to thrive! Most dogs do not need to consume foods containing Vitamin C in order to maintain health, but that does not mean that they can’t benefit from getting a boost every now and then. Vitamin C, as an antioxidant, may provide a bit of a boost to your dog’s immune system, which will help them fend off colds and other infections.

Supplementary Vitamin C can be especially important for dogs who are old or unwell. Dogs who are ill, recovering from injury or surgery, very old, or undergoing periods of severe stress may wind up with a compromised ability to produce Vitamin C. For these dogs, small portions of healthy fruits and vegetables may help reduce their risk of illness. However, if your dog is dealing with severe stress and you suspect that they are suffering from any vitamin deficiencies, you should consult a veterinarian. If your dog is not producing sufficient Vitamin C, it is unlikely that applesauce alone will rectify the problem. As responsible pet parents, we should never try to diagnose or treat our dogs’ illnesses on our own.

Applesauce and other fruits have another big benefit, too: fiber. Our dogs definitely do not need to consume as much dietary fiber as we do, but, eaten in moderation, plant fiber can be beneficial to their health. Apples in particular are renowned for their ability to combat digestive problems—especially diarrhea. The fiber found in applesauce can help relieve diarrhea by introducing fluid into the colon, which can soften hard, impacted stool. Fiber also adds bulk to stool, which stimulates digestion and improves regularity. If your dog is especially prone to constipation, incorporating fibrous fruits like apples into their diet may help them have fuller, more frequent bowel movements.

Things to Consider

Applesauce is also fairly easy on the stomach, so it can be a safe treat for dogs who are dealing with indigestion or other tummy troubles. If your dog has a history of digestive problems, just make sure you check with a vet before adding any foods to their diet—some dogs may have more problems than others. Just make sure not to overdo it; dogs who eat too much applesauce are likely to suffer from diarrhea.

To keep your dog healthy and happy, the best applesauce is unflavored and unsweetened. Avoid giving your dog any applesauce that contains added sugar or artificial sweeteners like xylitol, which is extremely poisonous to canines. Above all, practice moderation. Dogs are omnivores who should not eat a large part of their calories from fruit. Feeding your dog too much applesauce may result in nutritional imbalances, obesity, or insulin problems. If your furry friend has dietary restrictions, consult a veterinarian.

Final Thoughts

In conclusion, applesauce is a safe sweet treat for dogs. It is nontoxic, it is easy on the stomach, and it contains moderate amounts of Vitamin C and fiber. This food can help relieve constipation in moderation, but it should not be given as a dietary staple—dogs who eat too much applesauce will wind up with diarrhea!

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Applesauce, Prune, and Milled Flaxseed Muffins

Apple Sauce, Prune and Milled Flaxseed Muffins. These are great for everyone but kids love them. I made these to help my chronically constipated little boy.

This recipe was born from my need to help my little boy with his chronic constipation issues. At this point I believe that little Timothy’s issues aren’t diet related but that he is withholding for whatever reason. If anyone out there has similar problems with their child, I invite you to add some advice to the comments on ways you helped (or are helping) your child through this.

Having a child that doesn’t want to poop is very stressful. You know that your child is hurting himself and the longer he goes without going it is just getting worse. Since I have a tendency to over-internalize negative things in my life, I feel that Tim not pooping is my fault. That somehow I have done something to make him want to take power in his life and this is how he is showing me who is the boss of him. I feel that somehow in the potty training process I screwed something up or I was disciplining him too much so he is acting out in this way because he knows I can’t make him poop. There have been many nights when I would lay awake trying to figure out a way I can help him.

The three best things I have done that have worked for us is relax about the issue, give him 2 tsp of Laxaday in his apple juice pretty consistently and give him lots of fruit. By not forcing him I feel that I’m giving him back control but I don’t want him to be in pain when he goes, hence the Laxaday. I always have clementines, grapes, apples and a mix of berries in the fridge for him to snack on. His record is eating 6 clementines in a row and he still didn’t poop for two days after eating all that. He will also eat a half pint of blueberries or raspberries at a time and he drinks lots of water. Fibre and water are not the issues with this kid and he loved these muffins. After he ate these he went pretty easily one day but he always seems to revert to his old bad habits of holding his poop in.

Here is a link to the Canadian Paediatric Society’s article on Managing Functional Constipation in Children. I found this very helpful.

Timothy is devouring his muffins. He ate about 4 the day I made these.

• reward — KinderEggs (success)
• making him sit on the toilet (epic failure)
• letting him watch a movie on the PlayBook (sometimes works)
• lots of fruits and vegetables (he still holds it)
• Laxaday also called Miralax (very successful non-stimulant laxative)
• reverting to Pullups sometimes when he has accidents (out of necessity – otherwise we wouldn’t leave the house)
• when he shows signs he needs to go we take his pants off (works pretty well, easier for him to run to the toilet)
• cutting out dairy for 2 weeks (no positive effect and he didn’t get worse when we reintroduced dairy)
• remaining calm and accepting when he wants to stop trying to go (very successful)

Please add to this list of tips or articles that you have read in the comments. If you have gone through this problem with your kid then sharing what you have learned will surely help other parents. Some readers have also added recipe suggestions for some dietary needs of their children. 

Regarding the recipe, I really like making these in the mini-muffin size. They are so cute and they freeze beautifully. I have some in my freezer right now and to thaw them I just pop them in the microwave for about 10 seconds. I just take them out as needed.

 

Christina Austin

Applesauce, Prune and Milled Flaxseed Muffins

A fibre packed muffin with applesauce, prunes and milled flaxseed that is moist and delicious. The prunes and applesauce are pureed together in the food processor and are the base of these muffins.

15 minPrep Time

15 minCook Time

30 minTotal Time

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Ingredients

• 1 cup packed pitted prunes
• 1 cup unsweetened applesauce
• 1/4 cup honey
• 1/2 cup brown sugar
• 1 egg
• 1/2 cup butter, melted
• 1/2 cup milk
• 1 3/4 cup all purpose flour
• 1/2 cup milled flaxseed
• 1/2 tsp salt
• 1 tsp baking powder
• 1 tsp baking soda

Instructions

1. Preheat the oven to 350 degrees F and line muffin tins with cupcake papers.
2. In a medium bowl, mix the flour, flaxseed, salt, baking powder and baking soda. Set this aside.
3. In a food processor, add the prunes and apple sauce and blitz them until the mixture is the texture of sticky applesauce with no big lumps of prune left. You will get about 1 2/3 cup of the puree.
4. In another medium bowl add the prune and apple sauce puree and mix in the honey, melted butter and brown sugar with a wooden spoon.
5. Add the egg to the wet mixture and stir well to combine.
6. When all the wet ingredients are well mixed, including the milk, add the flour mixture and stir until the dry ingredients just disappear into the wet mixture. Use as few turns of the spoon as you can. Over mixing will give you tough muffins.
7. Spoon muffin batter into lined muffin tins. I use a cookie scooper for the mini muffins and a larger ice cream scoop for the regular muffins. Fill the papers to about 3/4 full.
8. Bake at 350 degrees F for 12-14 minutes for the mini muffins and 15-18 minutes for the larger muffins. A toothpick will come out clean when inserted to test when they are done.

Recipe Type: Muffin

7.6.7

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90,000 useful and harmful properties, chemical composition, how to take, consumption rates

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Apples are considered one of the most delicious, healthy and affordable fruits, the healing properties of which have been successfully used since ancient times.The described fruits have a rich vitamin and mineral composition and do not lose their nutritional value almost until the next season. They are especially effective for constipation and disorders of the gastrointestinal tract. Is this so and how to use them correctly to cope with unpleasant ailments – later in the article.

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Do apples help with constipation?

Traditional healers successfully use apples as a remedy for therapy and prevention of many ailments.In particular, fruits are used to combat constipation. They contain vegetable dietary fiber, which allows you to improve the work of the digestive tract, irritate the intestinal walls and, in certain dosages, serve as a mild laxative.

Fiber in apples helps to stabilize the functioning of the intestines, it perfectly softens feces, accelerates the process of its excretion from the body.

In addition, useful substances and vitamins in fruits make it possible to reduce the level of “bad” cholesterol in the blood, stabilize blood circulation, improve the condition of the whole organism, and restore the normal functioning of the gastrointestinal tract.To combat constipation and prevent ailment, it is recommended to use apples in certain dosages daily.

Important! Large consumption of fresh apples can provoke flatulence, intestinal upset, worsening constipation or acute diarrhea.

Apples help to overcome this delicate problem, thanks to unique ingredients, in particular:

• pectins – activate blood circulation, remove harmful substances;
• cellulose – protects the digestive tract from toxins and chemicals;
• lactulose – promotes gentle bowel movement;
• sorbitol – promotes softening of the stool and easy excretion of human waste products.

Many users wonder if apples strengthen or weaken the chair. Experts say that in case of constipation it is important, firstly, to eat a metered amount of apples, and, secondly, to consume them in a certain form – dried or baked. Fresh fruits can cause fermentation, flatulence, and strengthen stools.

Chemical composition and nutritional value

The nutritional value and healing power of apples are due to their unique and multifaceted chemical composition.

The composition of the fruit is represented by a complex of active biological components and minerals:

• vitamin A : has a positive effect on the condition of the skin, activates the protective functions of the body, normalizes the level of cholesterol in the blood, maintains visual function at a good level;
• vitamin B2 : contributes to the normal functioning of the nervous system, improves digestion, participates in energy metabolism;
• ascorbic acid : serves as an excellent prevention of infectious and viral ailments, strengthens the immune system, restores skin elasticity and tone;
• potassium : contributes to the normal functioning of the heart muscle, regulates the water balance in the body, prevents the formation of edema;
• iron : prevents the development of anemia, strengthens blood vessels and capillaries, takes part in the process of hematopoiesis;
• phosphorus : activates the brain, normalizes night sleep, is required for the normal functioning of the kidneys and liver;
• zinc : strengthens the immune system, helps to normalize weight, improves the condition of the skin and hair;
• iodine : necessary for the normal functioning of the thyroid gland and the prevention of ailments associated with the functioning of the thyroid gland;
• magnesium : prevents atherosclerosis, acts as an antioxidant, removes harmful substances and toxins from the body.

Did you know? Surprisingly, even two centuries before our era, the ancient peoples grew about 25 different varieties of apple trees. Today, the fruits described are the most consumed fruits in the world.

In addition, the composition of fragrant fruits is supplemented with tannins, fiber, pectins, organic acids, folic acid. Fruits are low-calorie foods, which have 47 kcal per 100 g.

BJU apples:

• proteins – 0.42 g;
• fats – 0.41 g; 90,028 90,025 carbohydrates – 9.74 g.

Useful and harmful properties of apples for constipation

As mentioned above, apples are considered one of the best foods to get rid of such a delicate problem as constipation.

• Due to the high content of fiber, pectin, tannins, they are, with regular consumption:
• improve the functioning of the digestive tract;
• activate metabolic processes;
• stabilize weight;
• cleanse the intestines from toxins, harmful substances, heavy metal salts;
• have anti-inflammatory and antibacterial properties;
• help with sluggish digestion;
• soften stools;
• prevent constipation and serve as an excellent prevention of colon cancer.

Despite the undeniable number of useful qualities, the described fruits in some cases can harm the body. To normalize the work of the gastrointestinal tract, it is enough to consume 1-2 fruits per day. But if the specified dosage is exceeded, serious digestive problems may occur, in particular, disorders, flatulence, fermentation, and bloating.

In addition, in case of problems with stool, it is not recommended to eat green or too sweet specimens, which are ways to aggravate the problem.Coarse fiber, which is found in fruits, in large quantities can provoke a violation in the full functioning of the gastrointestinal tract.

Ways to eat apples and in what form for constipation

In order for the described fruits to have the maximum benefit for the human body and get rid of the delicate problem of constipation, you need to know how and in what quantities tasty and aromatic fruits should be consumed.

Children

Unfortunately, the problem of constipation occurs not only in adults, but also in children, including infants.And in such cases, apples will become the most optimal and safe method of control. In case of problems with stool in a breastfed baby, it is recommended to include apples in the daily diet of mothers.

At the same time, it is necessary to consume dried or baked fruits that do not cause bloating, fermentation and a feeling of heaviness in the stomach. For babies who are bottle-fed and also suffer from gastrointestinal disorders, experts advise using baked apple puree as the first complementary food.

Fruit in dried, baked form, in the form of juices and compotes is useful for children of any age. In addition to the fact that they will serve as an excellent prevention of constipation, they will also be able to strengthen the child’s immunity, increase the protective functions of the body during the period of viruses and infections, and prevent the development of anemia. It is enough for children to give one baked medium-sized apple without a peel per day.

Important! In case of chronic constipation, apple juice is recommended to be mixed with the same amount of plum juice and consumed every day 15 – 20 minutes before bedtime.

Adults

Of course, fresh fruit contains the most useful substances, however, in order to prevent aggravation of problems with the gastrointestinal tract, nutritionists advise eating the fruits after they have been heat-treated.

• The most effective are baked apples, which:
• reduce gas formation in the intestine;
• softens the stool;
• promote a painless bowel movement;
• serve as prevention of hemorrhoids;
• eliminate discomfort in the stomach.

An adult is allowed to eat 2-3 baked fruits per day. In addition, a positive effect is observed with the consumption of apple juice. For adults, to relieve constipation, drink one glass of fresh beverage daily at night.

How to check and select quality apples

The maximum benefit from fruits can be obtained only when consuming high-quality, environmentally friendly fruits grown without the use of chemicals.First of all, you should buy domestic fruits grown in our area.

Imported fruits are often picked unripe and treated with special chemicals that allow them to not lose their aesthetically pleasing appearance during transportation.

In addition, when choosing apples in the store, you need to pay attention to the following aspects:

• high-quality fruits should be sufficiently firm, elastic to the touch, without signs of diseases, rot, various spots or cracks;
• Good, ripe specimens have a pleasant, characteristic aroma.Rotten or spoiled fruit smells unpleasant and can give off dampness;
• Ripe fruits are orange, yellow or red in color. In most cases, green fruits will not be ripe enough, which means they can harm the body.

Experts recommend giving preference to medium-sized fruits. Too large apples with a glossy shiny surface can be the result of the use of special chemicals that accelerate the growth of fruits and contribute to their long-term storage.

Important! If the peel of apples is sticky, slippery or excessively wet, then it is better to refuse to buy such specimens. These facts indicate that the fruits were treated with chemicals, which will be very difficult to wash off.

With extreme caution, you need to treat the purchase of fruits in late spring or summer. At this time, foreign-made products prevail on the shelves, which, for the preservation of their aesthetic appearance, are amenable to chemical processing.

Possible contraindications and harm

No matter how valuable apples are for human health, the norms of their consumption should be calculated individually for each.

• It is not recommended to eat fruit at:
• the presence of any disease in an acute form or in an exacerbation phase;
• individual intolerance;
• diseases associated with an excess of iron in the blood;
• acute diarrhea.

Care should be taken to consume fruits for diabetics, people with stomach ulcers or gastritis, with serious diseases of the cardiovascular system.

Did you know? The largest and most expensive apple variety is considered to be Sekai Ichi (translated as “number one in the world”), bred by Japanese breeders in 1974. The weight of one fruit can reach 1 kg, and the cost for one copy starts from $ 21. e.

Apples are one of the most valuable fruits, which are a real storehouse of useful vitamins and mineral components.The fruits are versatile and are indicated for use by both adults and children. By including apples in the daily menu, you can forever forget about many problems associated with the work of the gastrointestinal tract, in particular, flatulence, bloating and constipation.

useful properties and features of use

Apples can deservedly be attributed to one of the most useful fruits. They have a rich vitamin and mineral composition and retain their nutritional value almost until spring.Apples are recommended to be consumed by all, without exception, people at any age: both adults and children. Their useful and even medicinal properties can hardly be overestimated. It is believed that it is especially important to include apples in your diet for constipation. Is this really so, we will tell in our article.

Why is constipation dangerous?

Digestive problems can occur even in an absolutely healthy person. The reason for this may be a deviation from the usual diet, stress, past infectious diseases, taking antibiotics, etc.e. Often, indigestion is accompanied by stool retention for several days, which is the first sign of constipation. This state of the body causes severe discomfort to a person.

The first symptoms of constipation are:

• flatulence, accompanied by increased gas production in the intestines;
• bad smell and bad taste in the mouth;
• feeling of heaviness in the abdomen;
• belching;
• Cracking of the anus.

Lack of bowel movement for several days is defined as acute constipation. This problem requires an urgent solution in order to prevent the development of a chronic form of the disease. Constant constipation forces a person to often push during bowel movements, and this, in turn, is fraught with rectal prolapse.

Benefits of apples for bowel function

This fruit is one of the essential components of any diet. Apples not only have a composition rich in vitamins, minerals and organic acids, but also contribute to the normalization of the intestines.They contain vegetable dietary fiber, which has a mild laxative effect on the body. They irritate the intestinal walls, soften the accumulated feces and facilitate its painless excretion.

Apples should be consumed daily for constipation. The fiber they contain helps to stabilize the intestines. Thanks to this, a person will be able to completely forget what constipation is. In addition, dietary fiber reduces cholesterol levels, normalizes blood circulation, and improves the general condition of the body.

Can you eat apples for constipation?

This question interests all, without exception, people who once had problems with digestion. Gastroenterologists and nutritionists confirm that apples really help with constipation. They promote bowel movements and improve well-being by completely restoring the normal digestive cycle.

Apples can be called an effective folk laxative. And all thanks to the fact that the composition of fruits contains the following substances:

• pectin – binds toxins and promotes their elimination from the body, while improving blood circulation;
• sorbitol – softens the stool and makes the bowel movement painless;
• cellulose – protects the intestines from toxins and toxins;
• lactulose – promotes bowel movement.

The latter substance is included in most medicines for constipation, which are also suitable for children under the age of 7 years.

Experts recommend including apples in your daily diet, as they contain a large amount of nutrients that improve the digestion process and ensure its logical conclusion.

Do apples cause constipation?

It is difficult to doubt the beneficial properties of fresh fruit. But still, many people are concerned about the question of whether apples can be constipated.Indeed, despite the enormous benefits of fruits for intestinal function, in some cases, the effect of eating them can be completely opposite. There are several reasons for this:

1. Overeating. To maintain normal bowel function, it is enough to eat 1-2 apples a day. Overeating fruit causes the fermentation process and leads to indigestion.
2. Eating sweet apples. These fruits take longer to digest and induce fermentation. They are also not recommended for heart and vascular diseases.
3. Eating apples for stomach ulcers and gastritis can cause bloating and constipation.
4. Green apples are not recommended for constipation. In this case, they can only aggravate the existing problems with the intestines.

How to eat apples for bowel problems?

It is known that most vitamins and minerals are found in fresh vegetables and fruits. But to solve such a delicate problem as constipation, apples are recommended to be consumed in a different form.This is explained by the fact that fresh fruit can provoke fermentation and flatulence. At the same time, baked or dried apples gently act on the intestinal wall, causing painless emptying. In addition, these fruits are also very beneficial for the body.

Baked apples are considered the most effective. They help relieve constipation due to their high fiber content. Eating one baked apple per day, you can minimize gas formation in the abdomen, eliminate intestinal discomfort, normalize stools, and prevent hemorrhoids.

The positive effect is also achieved by using freshly squeezed apple juice. It is enough to drink one glass of the drink daily 15 minutes before bedtime and always on an empty stomach. For chronic constipation, apple juice is recommended to be mixed with plum juice.

Recipe for baked apples to eliminate constipation

In this form, fruits are most effective in helping to cope with intestinal problems and get rid of constipation. Baked apples are easy to cook:

1. Apples are washed and dried with a towel.A cone-shaped cut is made inside, carefully cutting out the middle with the seed part.
2. Prepared apples are placed in a baking dish and filled with any filling. Nuts, dried fruit, honey, a cinnamon stick, or a few cloves will do. They will add flavor to the dessert.
3. The baking dish is sent to the preheated oven for 20 minutes. The cooking time may need to be increased depending on the apple variety. Dessert is recommended to be consumed warm or cold.

Apples in the diet of children

Not only adults, but also infants can face the problem of constipation. If the baby is breastfed, then apples should be present in the diet of a nursing mother. In this case, preference should be given to baked fruits, since fresh ones can cause increased gas production in her and the baby. Children who are bottle-fed and who are constipated are given applesauce as their first food.

Apples for constipation are essential in the diet of children of any age. In the diet, they should be present in the form of juices, baked, dried or fresh.

Prevention of constipation in adults and children

In order not to have to resort to the help of doctors and look for folk recipes for the treatment of constipation, it is advisable to take all the necessary measures to prevent this condition. First of all, you need to review your diet. The following healthy recipes with apples and constipation will be effective and saturate the body with important vitamins and minerals:

1. Baked apples.In just half an hour in the oven, you can prepare a delicious and healthy dessert. For a change, you can add cinnamon, honey, nuts and even cottage cheese to them.
2. Grated apples with carrots or cabbage. Depending on the type of fruit (sweet or sour), you can prepare a delicious salad with sour cream or vegetable oil and salt. In any case, effective bowel cleansing will be guaranteed.
3. Meat dishes with apple. Fruit slices can be added when cooking in a pan or in the oven for beef, pork, liver.Sour apples are recommended. They will make the meat more tender and give it a pleasant sourness.
4. Apple Chips. Dried apples will become a healthy alternative to sweets and an excellent prevention of constipation.

Baked apples for constipation

apples help from constipation only when present in the diet every day. By consuming up to two fruits a day, you can improve bowel movement and regulate stool, forgetting about the difficulties of emptying.However, apples do not always have a positive effect on the intestines and, on the contrary, often cause constipation. Why does this happen and for what constipation should this fruit be included in the diet, and for which – not?

What are the benefits of apples for the intestines

Intestinal dysfunction is defined simply – emptying is observed less than once a day, and the process of defecation is complicated due to changes in the structure of feces. If the difficulties with stool are not associated with any disease, then gastroenterologists recommend adjusting the diet, be sure to include more vegetables, fruits and bran in it.

Speaking specifically about apples, they are considered the healthiest fruits that should be present in any diet. These fruits are distinguished by a rich composition, the components of which are well digested and absorbed by the gastrointestinal tract, namely:

• trace elements and minerals;
• unsaturated fatty acids;

90,025 organic acids;

90,025 vegetable fibers;

• vitamin complex.

Dietary fiber from apples has a mild laxative effect, irritating the intestinal walls and softening accumulated feces.But it is better to eat baked and dried fruits with insufficient bowel movements, since often, on the contrary, fresh apples cause constipation.

Are apples effective against constipation?

Do apples help with constipation caused by malnutrition and lack of fluid in the body? Yes. To do this, you need to eat juicy semi-sweet fruits. They regulate the work of the intestines, providing the missing moisture and irritating the muscles.

These fruits, due to certain substances in the composition, have the following mechanism of action:

• sorbitol – attracts water to the intestines, softening the stool, making it easier for them to exit;
• pectin – has a sorbing property, due to which it activates peristalsis and removes feces along with accumulated toxins;
• cellulose – a polysaccharide that provides an increase in the volume of intestinal contents – manifests itself as a laxative effect.

For apples to help with constipation, you need to eat them daily and better in the afternoon.At the same time, it is important not to abuse this product and be sure that there are no contraindications: gastritis, stomach ulcers, etc. Whether it is possible to eat apples with constipation depends on the type of constipation and the presence of individual characteristics of the organism.

In what form to use apples for constipation

Apples help with constipation if consumed correctly. Fresh fruits are distinguished by a high content of vitamins and minerals, but in case of problematic stools, they are recommended to be replaced with dried or baked ones.

This is explained by the fact that raw apples can cause fermentation in the intestines, accompanied by bloating and flatulence.

Baked apples are especially useful for constipation. With this heat treatment, they do not lose their nutrients, but get rid of excess water and sugar. This ensures the saturation of fiber and other essential elements, preventing a possible fermentation process.

Eating one baked apple per day can be:

• to minimize gassing;
• eliminate discomfort in the intestinal area due to spasms;
• to normalize stool;
• to prevent the appearance of anal fissures and hemorrhoids.

In the absence of an undesirable reaction to apples, the juice of these fruits helps to solve the problem with defecation. For emptying to occur daily, you must drink a glass of freshly squeezed juice shortly before bedtime and always on an empty stomach. In case of chronic constipation, it is recommended to dilute it with plum juice.

Can apples cause constipation

Can there be constipation from apples and why? The development of constipation from this delicacy is quite common and there are several reasons for this:

1. Oversaturation of the diet with apples.A large number of apples eaten upsets digestion, provoking fermentation in the intestines.
2. Increased sugar content. Sweet varieties of apples are more difficult to digest, and their prolonged presence in the gastrointestinal tract causes the fermentation process. Too sweet fruits are not recommended for heart and vascular diseases.
3. Stomach ulcer and gastritis. With these ailments, apples should be included in the diet with caution. They can provoke indigestion and flatulence.
4. Processing of fruits with harmful substances.Often, in order to extend the shelf life, apples are treated with various chemicals, which, when released into the gastrointestinal tract, provoke its dysfunction. Therefore, it is so important to thoroughly wash the purchased apples before eating.

It is also not recommended to eat green apples for constipation , since due to the high acid content, they not only do not restore stool, but also aggravate existing intestinal problems.

Apples for constipation are a valuable product that helps to ensure regular bowel movements without drugs.The digestive system needs a rich composition of fruits and vegetables. The human body best assimilates vitamins and minerals obtained from food, and not from medicines. The product is capable of causing a laxative or fixing effect, depending on the variety, quantity, and method of cooking. Research in dietetics tells you how to get apples to work “right.”

Useful properties of apples for the intestines

The work of the intestines is provided by the functioning of all systems, including the nervous and endocrine systems.Functional constipation in adults is caused by mental overload, stress, disruption of the regularity of food, dietary deficiencies, pregnancy in women. For a child in infancy, it is important to reckon with the inadequacy of the production of enzymes, gastric juice, and bacterial flora. The baby perceives as stress the transition from breastfeeding to formula, untimely introduction of complementary foods, lack of drinking, a new situation in kindergarten, school.

With flu, ARVI and other infections, depletion of the immune system causes an imbalance in the intestinal flora.Taking antibacterial agents increases the unwanted effects. Due to atony, the contents are retained in the intestines, toxins and toxins are not excreted from the body. Apples will help to restore the natural mechanism of bowel movement. Main components influencing the frequency of emptying:

1. Pectin (dietary fiber) – is converted by bacteria into fatty acids, which absorb water in the colon, block toxic substances, improve blood circulation and muscle tone in the wall.
2. Sorbitol – promotes softening of feces, relieves stagnation.
3. Cellulose – swelling of the fibers increases the volume of the contents, envelops the mucous membrane, provides painless transportation through the intestines.
4. Lactulose – an enzyme involved in the breakdown of food residues, maintains a healthy balance of microflora (it is part of medicinal laxatives for children under 7 years of age).

Important! The Granny Smith apple variety has the highest fiber content.

One medium-sized fruit with an unpeeled skin contains 4.4 g of fiber.It provides 17% of the daily requirement as needed. Of these, 1.2 g falls on the soluble part – pectin.

An apple weighing 100 g contains vitamins:

Of the mineral composition, it should be noted:

• potassium – 158 mg
• calcium and phosphorus – 9.5 mg each;
• magnesium – 7 mg.

Small amounts – iron, copper, selenium, manganese, zinc. The components provide a laxative effect in atony by improving the conduction of nerve impulses, nourishing the intestinal wall, and increasing the reproduction of beneficial bacterial flora (as a prebiotic).

Do apples strengthen or weaken the stool?

Apples are able to fix the stool, therefore they are used in diet therapy of diarrhea in children and adults. Propensity for diarrhea causes:

• green and sweet varieties of fruits;
• fad for diets, consumption of 5-6 fruits a day creates conditions for slowing down digestion, increased fermentation and bloating, gases slow down the evacuation of contents, especially typical for sweet species;
• preparation of mashed salads from peeled fruits excludes a significant part of the fiber in the skin from digestion.

Important! Eating 1-2 apples with peels daily is considered the norm to support the functioning of the intestines.

Use is limited in the diet of patients with gastritis, stomach ulcers, heart problems, but is prescribed in the treatment of diarrhea in children (grated refined without sugar). Specialists for mild enterocolitis with diarrhea use the apple diet scheme, in which a weight of up to 1.5 kg is used for 5-6 doses for two days, then they switch to white crackers, rice broth.

Rules for the use of apples for constipation

Useful fruits should be chosen not for their beauty, but for their taste and lack of processing with chemicals. It is possible that red shiny specimens are waxed. A negative indicator is a rapid darkening of the cut. A wormhole is regarded as a sign of good quality (the worm is “not wrong”).

Despite the high concentration of nutrients in fresh fruits, dried or baked forms are needed to combat constipation.In this form, the risk of increased gassing due to fermentation processes is reduced. Cleansing is gentle, painless.

In baked fruits, the fiber content is maximum. The use of the autumn harvest in winter and spring allows you to fully use the proportion of dietary fiber, although vitamins almost disappear during long-term storage. 1-2 baked apples a day are considered the norm. At the same time, flatulence and symptoms of discomfort are absent, the reasons for the formation of hemorrhoids are eliminated.

The problem of constipation in infants is solved by including baked fruits and juice in the diet of a nursing mother. Fresh can cause bloating in the baby. Applesauce is recommended as a complementary food from six months of age.

Fresh fruits

Fresh apples contain a full range of vitamins and minerals. The healing composition helps to overcome fatigue, stressful situations, nervous stress. Peeling fruit is not recommended. The peel contains the maximum amount of nutrients.Rinse well in hot water. Vegetable salads in combination with fruits are loved and convenient for quick preparation. Dressed with low-fat sour cream or olive oil.

Intestinal microflora together with acids causes fermentation. Bloating with improper intake of fruits leads to the refusal of pregnant women from eating. Parents notice anxiety and constipation in an infant if the mother is addicted to apples.

Baked apples: recipes for constipation

Nutritionists repeat the phrase: “One strudel is healthier for constipation than a few fresh fruits.”Baked apples are weakened when raw apples are fortified. After cooking, the fruit is absorbed faster, contains fewer allergens, and becomes safe for children to eat.

Important! Recipes for meat and poultry with baked fruits are familiar to many housewives. By stuffing a goose carcass with slices of sour fruit, it is possible to make the dish not only tastier, but also to stimulate digestion. Apples are added to curd casserole, porridge is cooked, pancakes and charlotte are prepared.

As a dessert, apples are mixed with nuts, cinnamon, pumpkin, and other dried fruits.For this you need:

• after thorough rinsing, wipe the surface with a towel;
• cut out the “lid” and the core;
• put in a baking dish;
• Fill the central part with the filling with walnuts, dried apricots, lemon;
• Cover each fruit with a “lid”.

It will take 20 minutes to bake in the oven for readiness. Eat warm or cold – a matter of taste.

Dry the fruits of your harvest in the shade of a ventilated area.Provide protection of cut fruits from flies with gauze, nets.

Apple juice

The laxative properties of apple juice for constipation are manifested if taken at night in a freshly squeezed form in 1 glass. Some people find it more convenient to drink it in the morning on an empty stomach. The effect is stronger when mixed with plum. The remedy is not suitable for patients with high acidity, gastritis, peptic ulcer disease.

Apple cider vinegar is prepared from the juice. With its help, a course of bowel cleansing is carried out: it is recommended to dissolve a tablespoon in a glass of warm water, drink on an empty stomach (an hour before breakfast).

What to do if defecation is difficult due to apples: doctor’s recommendations

Refusal to take fresh peeled fruits is enough to eliminate stool retention. You need to figure out what the main cause of constipation is. Apples are more often associated with attempts to use a diet for weight loss. It is more expedient to switch to baked fruits without sugar and high-calorie additives, juice. The appearance of pain in the abdomen indicates the need to stop the diet and consult a doctor. Artificial acidification is not suitable for everyone.

Diet therapy provides for the replacement of the product in case of individual intolerance. Apples are not the only fruit that can help revitalize and cleanse the intestines. Excessive consumption is harmful to digestion. If constipation is caused by a pathology, then the selection of laxatives is carried out carefully, gradually, so as not to worsen the situation.

Apples for constipation are used as a traditional method of treating bowel disorders. Fruits can help reduce hard stools, reduce bloating, and normalize stomach function.

The benefits of apples in violation of the digestive tract

Constipation is a clinical diagnosis characterized by a malfunction in the functioning of the gastrointestinal tract and difficulty in the process of defecation. Symptoms and manifestations of the disease vary, apples are an effective method of treatment and prevention. Depending on the complexity and stage of the disorder, fruits are eaten raw or baked. The fruits have a special effect on the stomach.

Substances and vitamins present in the composition stimulate the intestines, help to cope with constipation.Useful elements that are present in apples:

1. Sorbitol eliminates intestinal fluid retention to further stimulate emptying. Impact on the gastrointestinal tract – softening feces, facilitating the process of emptying.
2. Pectin has the function of combating toxins. With constipation, poisoning occurs. The pectin contained in apples neutralizes the produced poisons and prevents the body from being poisoned by the fruits of its own vital activity.
3. Cellulose has a laxative role.

How to eat apples

Severe constipation requires bowel movements less than twice a week. In the case of prolonged difficulties with the process of defecation, a serious intoxication of the body occurs with a further effect on all organs. If there is increased gas formation, pain in the lower abdomen, bitterness in the mouth and belching, it is recommended to add apples to the daily diet.

Fruit – a popular and effective folk remedy to combat the difficulties of passing feces.The fruits are rich in vitamins and fiber, they mildly act on the intestinal walls as a laxative for constipation, causing the urge to defecate and relaxing the stomach. The best option is baked fruit without sugar and spices. It is recommended to choose ripe fruits of non-acidic varieties. For a variety of diet, you can drink apple juice or broth diluted with water, use dried fruit as a snack.

Does a baked apple help with constipation

Baked fruits soften the stool accumulated in the intestines, relieve bloating.The fruit cooked in the oven will not harm, during the heat treatment it loses its acidic properties, which are provocateurs of stomach diseases and constipation in particular. The number of apples eaten should be limited, with an excess of one type of product, the processes of fermentation and gas formation intensify.

The benefits of oven-baked dishes have been proven for generations. The recipe varies depending on the availability of additional ingredients, but the properties of apples remain the same.During heat treatment, excess sugar and water are released from the fruit, and only fiber and essential vitamins remain. Acting on the esophagus, the fruits soften its walls, facilitating the movement of feces with constipation.

Limit yourself to three a day as a dessert after every meal.

To stimulate the intestines, it is recommended to consume a glass of green apple juice in the evening before going to bed on an empty stomach, in the morning to take a glass of water to stimulate the gastrointestinal tract.Stools return to normal after two to three days of regular consumption of fruit as a food supplement. The baked fruits are allowed to be consumed by pregnant women and babies in the form of milled puree.

In what cases apples may not help, but on the contrary, provoke constipation:

1. Too sweet varieties. If raw fruits are eaten in large quantities, intestinal blockage occurs and its patency is impaired.
2. Diseases of the stomach: pancreatitis, ulcers, gastritis.The juice that remains even after heat treatment irritates the walls of the mucous membrane, increases acidity, causes nausea and sometimes vomiting.
3. Poorly washed fruits. Harmful substances accumulated on the skin can cause diarrhea.

What to bake an apple with and how to eat with constipation

The recipe for fruit baked in the oven is simple and does not take much time:

1. Rinse the apples well, cut them into halves, cut the cores, remove pits and tails.
2. Moisten a baking sheet with water, put the oven at a temperature of 200 degrees.
3. Put the fruits on a baking sheet and sprinkle with half a teaspoon of sugar on top. Bake for 8-10 minutes.
4. Cooked fruits are eaten as a side dish or dessert.

A popular recipe for constipation in European countries:

1. Use a knife to remove the core and seeds without cutting the fruit itself.
2. Mix sugar and cinnamon in equal proportions, roll the fruit right in the peel in the mixture, put on a baking sheet.
3. Bake the red apple for 10 minutes, until the top is caramelized.
4. In the microwave, melt a small amount of butter and sugar, remove the dish from the oven, pour over the mixture and leave for five minutes.
5. Leave to cool and eat cold.

How much and how often should you eat apples to prevent constipation

If the problem of constipation occurs intermittently, fruit is also used as a prophylaxis for indigestion.One baked apple should be eaten every two days, fresh fruits and juice from them should be consumed every three days.

Self-treatment of obstructed bowel movements is allowed only in the early stages, when the disease has not taken on a chronic form. When constipation becomes acute, consultation with a specialist and a drug solution to the problem are required, further self-medication only exacerbates the situation.

Vitamins and minerals contained in apples are useful for the stomach and the whole body.The diet should be varied and include fruit to avoid constipation.

90,000 Apples for constipation during pregnancy

It’s no secret that a woman’s taste habits change during pregnancy. Therefore, it is not at all surprising that many expectant mothers are drawn to “sour and salty”. Pickles are always held in high esteem by pregnant women, although they are not recommended to be consumed in large quantities. But as sour foods, many pregnant women prefer apples.Moreover, those varieties that are sour. How useful apples are during pregnancy is a question that interests many. Therefore, let’s take a closer look at this issue.

The benefits of apples during pregnancy

Many people know that apples are a very healthy fruit. Indeed, apples contain: fruit and organic acids, tannins, vitamins and fiber, as well as pectins.

Organic and fruit acids strengthen the walls of blood vessels, manganese, phosphorus, magnesium, sulfur, potassium and iron are essential elements that help our body to function normally.Fiber contributes to normal metabolism, and pectins remove toxins from the body. Moreover, the use of apples promotes the active secretion of gastric juice, so it is recommended to eat them 20 minutes before a meal. But baked fruits improve intestinal motility and relieve constipation. Note that baked apples are a delicious dietary product, which is very important during pregnancy, since gaining excess weight in an interesting position is as easy as shelling pears.

It is also important to note the fact that apple seeds contain iodine, so they are also recommended to be consumed.The daily norm of iodine is contained in only 7 apple seeds.

Eating apples allows pregnant women to prevent attacks of bronchial asthma and allergies, to provide their body with all the necessary vitamins and minerals, making up for the shortage even in winter.

Pregnant women are drawn to acidic foods, especially during the period of toxicosis. In order to alleviate this condition, many sources recommend eating an apple. Let’s figure out if apples are so useful during pregnancy.

Apples during pregnancy

Apple really helps to remove nausea, tone up the body. This is a common fruit for our country, so it is sold in stores all year round and in a different assortment of varieties.

A common fruit will benefit the body of a pregnant woman only if it is not abused. Measure is important in everything. In addition, the diet during pregnancy should be varied, so get your vitamins from more than one source.

The recommended amount is 4 apples a day during the first stages of pregnancy.

Eat an apple half an hour before your main meal. This will help your intestines cleanse faster and speed up the fermentation process.

Benefit

The green apple is considered the most useful, as it contains less sugar and more iron. In addition, they do not cause allergies, and the acidity will help remove morning sickness.

If a pregnant woman is faced with the problem of heartburn, then it is better for her to eat baked apples in the oven.In this form, they will not contain ascorbic acid, which causes heartburn during pregnancy. At the same time, useful connections are preserved.

Also, with heartburn, you can eat apple drying or cook homemade compotes from it.

What else is good for baked apples in the oven? They help to solve the problem of constipation, they accelerate metabolism, do not irritate the walls of the stomach and do not increase acidity.

Red apples are also good for expectant mothers, but in late pregnancy it is imperative to peel the skin.As it leads to bloating and colic.

Do not use commercial apple juice, it may contain dyes and preservatives that are harmful to your baby.

Why you need to eat apples during pregnancy

Benefits of apples during pregnancy:

• apples contain pectin, this useful substance removes toxins;
• stimulate the secretion of gastric juices, induce appetite and improve intestinal motility;
• acids contained in apples help to strengthen blood vessels;
• Fiber is essential for the proper functioning of the digestive tract;
• one green apple contains valuable trace elements for the body’s work;
• rarely cause allergies;
• are well stored in winter, so you can get vitamins all year round;
• strengthen the immune system, fight overweight.Green apples are natural fat burners, while they contribute to gaining muscle mass;
• help to remove nervous tension and are indicated for constipation;

90,025 seeds from one apple contain the daily iodine requirement.

Fasting day during pregnancy on apples

Sometimes the expectant mother can be prescribed fasting days. This practice is used when there is a high risk of gaining excess weight, with deviations from the norm in the analyzes and as a prevention of various diseases.

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Before a fasting day, it is important to consult a doctor, he must explain in what form you need to eat apples, with what to combine, what daily calorie intake.

What are the benefits of baked apples in the oven? Baked apples help to solve the problem of constipation, they accelerate metabolism, do not irritate the walls of the stomach and do not increase acidity.

Harm from apples

Even if your variability was in the apple season, this is not a reason to refuse other fruits.

Diet diversity is important during pregnancy. Combine apples with berries and peaches. If you decide to make yourself an apple snack, remember about the daily rate of 3 apples, before meals.

Why apples are sick

The cause of this problem can be highly individual.

Listen to your body and do not eat apples for the sake of a tick, because it is healthy.

Common causes of apple nausea:

• stomach problems;
• diseases of the liver and gallbladder;
• Escherichia coli;
• overeating.

What to do in this case? First, a visit to a specialist who will determine the exact cause.

Perhaps you have high acidity, then just peel the apples before eating. Try a different variety of apples.

Why do you want apples

Apples help the body absorb iron and vitamin C – these are important components for people with heart problems.

The desire to constantly eat apples indicates high cholesterol levels or the onset of heart problems.

In the case of pregnancy, hormonal changes in the body can become the cause.

Top list of fruits for pregnant women

1. Apples

• high content of iron, iodine and ascorbic acid;
• normalization of cholesterol levels;
• help to easily digest animal proteins and fats;
• have a laxative effect.

1. Pears

• have a laxative effect;
• strengthen the immune system;
• are antidepressant;
• contain a large amount of iron;
• are rich in potassium, which helps to improve cell regeneration.

Pear contains a lot of fiber. Ripe, juicy, soft fruits are considered useful. Do not overeat pears with flatulence.

1. Plums

• improve appetite;
• help to improve well-being in case of constipation;
• are useful for hypertension;
• normalize the water-salt balance in the body;
• have a mild diuretic effect on the body.

Plums can be maximized when consumed raw.Plums have contraindications: diabetes and obesity.

1. Bananas

• help to get rid of insomnia and depression;
• strengthen the heart and vascular walls;
• affect the youth and health of the skin;
• normalize blood pressure.

Two bananas a day can relieve nervous tension. They replenish potassium reserves, improve appetite and reduce swelling.

Conclusion

Apples during pregnancy will be beneficial if you do not overeat.They are rich in vitamins and minerals that are important for a pregnant woman and her baby. But hypervitaminosis is just as dangerous during pregnancy as vitamin deficiency.

The main thing is to listen to your body and make up your diet correctly.

Pregnant women are the most vulnerable category of patients, included in the risk group for almost all pathologies of internal organs and infectious diseases. Even completely healthy women, while carrying a child, face unpleasant symptoms and health problems.They may experience nausea, heartburn, and other digestive upsets. Almost half of women during pregnancy first encounter edema and increased blood pressure, many have diuresis disorder. But constipation is traditionally considered the most common pathology of pregnant women.

Constipation in pregnant women occurs for two reasons. The first is an anatomical feature associated with the location of the uterus. One of the main organs of the reproductive system is located between the intestine and the bladder, and as the uterus and fetus grow, the initial sections of the intestine are squeezed, provoking difficulties with the passage of feces into the rectum.The second reason is a change in the hormonal background of a woman, under the influence of which all the basic functions of the body slow down, including the digestion of food and its evacuation from the body. To prevent constipation, doctors recommend moving a lot, drinking enough fluids, and including foods that improve digestion in the diet. They will be discussed below.

Products for constipation during pregnancy

Why does constipation occur?

In addition to physiological factors, other reasons related to a woman’s lifestyle during pregnancy can also make it difficult to defecate.The main one is improper and unbalanced nutrition. Experts believe that about 70: women do not eat properly while carrying a child, and this concept includes not only the chemical composition of food, but also its quantity. Toxicosis, which appears in many pregnant women in the first trimester, is accompanied by unpleasant symptoms, almost all of which are associated with the work of the digestive tract. It can be heartburn, nausea, vomiting, pain in the abdominal space and epigastrium, lack of appetite.

A decrease in appetite, as well as hormonal changes in the body of the expectant mother, leads to a change in eating habits and a decrease in the amount of food eaten per day. Restriction in food leads to a decrease in intestinal volume and gradual atony of the muscles of the intestinal walls: such symptoms are called “lazy” bowel syndrome and are easily eliminated by correcting the diet. Sweet (refined) foods also negatively affect the work of the intestines, the volume fraction of which in the diet increases by about a third, since it is sweet that best helps to cope with toxicosis.

Causes of constipation in pregnant women

Other causes of constipation in pregnant women include:

• Hardening of feces as a result of insufficient drinking regime;
• insufficient physical activity;

90,025 edema (especially in the third trimester).

To prevent difficulties with defecation, a pregnant woman should move enough, walk a lot, perform special exercises for pregnant women (in the absence of the threat of interruption and other complications, as well as normal health).Drinking regime should also be plentiful: at least 1.8-2.3 liters of fluid per day.

Causes that contribute to constipation during pregnancy

Pay attention! Recommendations for limiting drinking in case of edema syndrome, common in Soviet obstetric and gynecological practice, are considered outdated and do not meet the physiological needs of a woman. With severe edema, women are not recommended to limit fluid intake, but at the same time, salt intake should be minimized (up to 5 g per day).Vinegar, pickled vegetables, canned food should be completely excluded.

How pathology manifests itself: symptoms and varieties

The main manifestation of constipation of any type during pregnancy is weak defecation, which in most cases is accompanied by severe pain. When contacting a doctor, it is important for a woman to correctly describe the available signs so that a specialist can accurately determine the type and cause of constipation – treatment and recommendations for diet and regimen may depend on this.

Classification of constipation during pregnancy

Types of pathology in pregnant women

Name	Causes of	How is it manifested?

Atonic (from the term “atony” – muscle weakness) Decrease in the tone of the intestinal walls and weakness of the intestinal muscles, which cause difficulty in the movement of the fecal lump. Atonic constipation often occurs with dehydration Painful bowel movements, dense feces, have a large volume and the shape of an elongated sausage.After having a bowel movement, the woman usually does not feel relief. The process of passing feces can be accompanied by intense pain and cuts Spastic (from the word “spasm”) Irregular, arbitrary contractions of the intestinal walls, which do not allow creating sufficient tension in all parts of the small and large intestine to provide the necessary peristalsis Has a short duration. The stool is dense, looks like small lumps of dark brown or black color.Before a bowel movement, a woman may experience cramping pains in the lower abdomen. Feces dry

Clinical symptoms of constipation during pregnancy

Important! In case of spastic constipation, a woman is shown a constant sparing diet to reduce the load on the intestines and restore normal peristalsis. For atonic constipation, the use of laxative products may be recommended for a limited period of time (including fasting days in the second and third trimester).

What to eat: what foods will help to avoid constipation?

A correctly compiled menu during pregnancy is a pledge not only of normal bowel function, but also the prevention of possible complications and health problems for the mother and fetus. If a woman adheres to the rules of a healthy diet from the beginning of pregnancy, the likelihood of constipation and other digestive disorders will be minimal, since the work of the gastrointestinal tract depends on the products that the pregnant woman eats.Listed below are foods that can help normalize bowel movements and avoid constipation.

Principles of prevention and treatment of constipation during pregnancy

Sources of vegetable fiber

Fiber – coarse plant fibers that are not digested by digestive enzymes, but are processed by the microflora. Fiber is called “intestinal brush”, as it absorbs all allergens, toxins and other harmful substances and removes them from the body unchanged, restoring intestinal motility and cleansing the blood of toxic products.Vegetable fiber is found in all fruits and vegetables. Many fibers are found in berries, herbs and grains, so the daily inclusion of these products in the menu ensures the prevention of constipation and the normal functioning of the digestive tract.

Fruit is better to choose seasonal: apples, bananas, pears. For women prone to allergies, it is better to give preference to yellow and green varieties, since fruits with a bright red color contain a large amount of coloring pigment that can provoke a pathological reaction.You can eat any vegetables, but it is important to monitor the content of starchy vegetables in the general menu. Of the berries, the most useful are gooseberries, white and red currants, and cherries.

Typical symptoms of constipation during pregnancy

In order for foods rich in fiber to bring maximum benefits, it is necessary to use them correctly during pregnancy. To do this, follow the recommendations of the specialists listed below.

1. High blood sugar (gestational diabetes) is one of the most common problems for pregnant women, so fruits with a high content of fruit sugars (such as grapes and persimmons) should not be consumed more than 1-2 times a week.
2. The maximum portion of dried fruits should not exceed 5-6 pieces.
3. Starchy vegetables (potatoes, beets) can negatively affect bowel function and cause bloating, so they should not be consumed more than 200 g per day.

What foods should be included in the menu for constipation

Pay attention! For women with colitis, gastritis, duodenitis and other diseases of the gastrointestinal tract, fruits are recommended to be eaten baked.

Soups and first courses

Nutritionists from different countries still cannot come to a consensus on whether soup should be considered an obligatory dish on the daily menu. Despite this, all doctors recommend including soup in the diet during pregnancy, as this dish allows you to provide additional intake of fluid and vegetables and avoid constipation caused by dehydration or insufficient intake of fiber.

Useful and harmful products during pregnancy

Soups during pregnancy are best prepared with vegetables with a minimum of potatoes and pasta.It can be cabbage soup, borscht, vegetarian soup. Mashed soups such as pumpkin soup with cream or mashed cauliflower soup with grated unsalted cheese are especially helpful. Women who are accustomed to adding sour cream to the soup need not give up their habit, but it is important to strictly control the amount of the product and its fat content: sour cream should not have a fat content of more than 15%, and the daily amount of the product consumed should be no more than 1 tablespoon. The recommended amount of soup for pregnant women is 280-300 ml per day.With frequent constipation, chopped fresh herbs and some rye crackers can be added to the dish.

Pay attention! Some women, in an effort to limit their fat intake, refuse to add frying to their soup. This should not be done, since vitamins A and E contained in onions and carrots are absorbed almost completely only together with fats. Meat and fish broths must be diluted with boiled water in a 1: 1 ratio.

Diet advice during pregnancy

Fermented milk products and milk-based products

Pasteurized milk, low-fat cheese, cottage cheese, natural yoghurt – all these products are necessary not only to prevent constipation, but also to ensure a sufficient supply of calcium, which is necessary for the growth of the musculoskeletal corset of the fetus and the health of bones and joints of a pregnant woman.The choice of dairy products on store shelves is huge, therefore, when drawing up a menu, you should take into account the recommendations of doctors.

1. Whole cow’s milk can negatively affect intestinal motility, therefore during pregnancy it is better to replace it with goat or pasteurized milk with a fat content of 2.5% to 3.2%.
2. The daily norm of cottage cheese during pregnancy is 100-150 g. It is better to fill it with acidophilus or yogurt.
3. Yoghurts should be purchased only natural.Such a product should not contain colorants, flavors, preservatives or other chemical additives. The ideal composition of natural yoghurt: skim milk and sourdough.

Fastening and laxative products

Pay attention! The shelf life of natural milk-based products is 3 to 7 days.

What can you drink to prevent constipation?

Kefir is an ideal product for the prevention of constipation.This fermented milk drink contains a large amount of bifidobacteria and lactobacilli, which normalize the composition of the intestinal microflora and restore the normal functioning of the digestive tract. To avoid difficulties with bowel movement, it is enough to drink 1 glass of kefir before bedtime. If a woman does not like the taste of kefir, she can replace it with bifidok or fermented baked milk. Curdled milk, acidophilus and whey are also useful. Serum contains almost all the vitamins and minerals needed by a woman and a developing fetus, helps to control weight and has a positive effect on the woman’s immune and nervous system.To enhance the taste of the product, you can add a little natural juice to it.

Prohibited foods during pregnancy

Fruit and vegetable juices are another healthy drink for pregnant women. They contain a lot of pectin, fiber and vitamins, help control appetite and improve bowel function. Drinking freshly squeezed juices is best for an afternoon snack or after dinner. It is not recommended to use them on an empty stomach, especially for women suffering from gastritis.To prevent constipation and increase the tone of the body, 1 glass of juice a day is enough.

Other drinks that stimulate the work of the intestinal walls include:

• Still or mineral water without gas;
• berry juice;
• fresh or dried fruit compote;
• weak green tea;
• Herbal teas made from linden, chamomile and other hypoallergenic herbs.

Dietary advice for constipation

Important! Raspberry leaf tea is contraindicated for pregnant women at any gestational age, as it can provoke uterine contractions and cause premature onset of labor.

Sample menu for pregnant women with constipation

Breakfast : cottage cheese casserole (150 g), peach and apple puree (100 g), lime tea with one spoon of honey (180 ml).

Second breakfast : whole grain bread with a thin layer of butter and a small piece of cheese (10 g).

Lunch : cabbage soup with beef (250 ml), two pieces of rye bread, mashed potatoes with meatballs (220 g), boiled broccoli (50 g), dried apricot compote (150 ml).

Afternoon snack : Yubileinoe cookies (2 pieces), bifidok (180 ml).

Dinner : cod with creamy sauce (140 g), grilled vegetables (100 g), tomato juice (200 ml).

Before bedtime : a glass of warm milk or kefir.

Nutrition for one day with constipation

The menu can be adjusted taking into account the taste preferences and individual needs of the woman, but it is important to observe the norms of a healthy diet and monitor the content of the main useful elements in the daily diet of a pregnant woman.If there is no effect, you can use drugs. Pregnant women are allowed: Duphalac, Microlax, Lactulose, Goodluck, Lavacol . Before using any drug, you should consult your doctor.

Preparations for the treatment of constipation during pregnancy

Video – Harmful products during pregnancy

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90,000 WHAT PRODUCTS FASTEN, WHICH WEAKEN?

Some products strengthen, others weaken, why?

Simply put, easily digestible foods containing little fiber do not make the intestines work and, accordingly, strengthen them (rice, white bread).Foods containing a lot of fiber and coarse fibers (vegetables and fruits) weaken. By irritating the intestinal wall, they force it to contract, pushing food forward.

As a natural remedy for constipation and to stimulate the intestines of a child, you can use squeezing vegetables and herbs (squeeze juice from carrots, parsley, beets and other vegetables, the remaining fibers and there will be coarse fibers in their pure form).

With constipation in a child, an exercise that stimulates intestinal peristalsis helps well: bend the left leg and right arm and reach with the elbow to the knee 15 times, then vice versa.

If a child has constipation, half a glass of warm water on an empty stomach in the morning helps well. And then, during the day, you can add a little (for a child 3 years old, no more than 1 tsp) vegetable or olive oil in food (for example, in stewed vegetables).

Baked apples and pears (pectins) are also useful for constipation. But a raw grated apple on an empty stomach (a recipe that helps well with constipation in adults) is strictly forbidden for children. Because children already have an increased level of gastric secretion.

Table: “Which products are strengthened, which products are weakened?”

Fortified – Weakened
Eggplant – Apricots
Biscuits (made from premium flour) – Avocado
Pomegranate – Pineapple
Fatty meat – Bananas (overripe, soft)
Meat broth (strong) – Cherry
Mint tea – Peas
underripe, green) – Pears (overripe, soft)
Pears (underripe, hard) – Melon
Oak bark decoction – Cabbage (well boiled)
Rice (white, not washed) – Kiwi
Chamomile tea – Strawberry
Baking (especially with fat cream) – Zucchini
Bread (white from premium flour) – Seaweed (kelp)
Persimmons – Tomatoes
Tea – Beans
Blueberries – Cherries
Chokeberry – Prunes
Chocolate – Spinach
– Puree! Apples (whole)

Fermented milk products, from the date of manufacture of which no more than 1 day has passed, are weakened.Fermented milk products, from the date of manufacture of which more than 2 days have passed, are fixed. Any fermented milk products for intestinal disorders should be used with caution.

Milk promotes stool retention, it should be limited if the child has constipation.

Grapes promote gas formation and fermentation in the body. If any digestive disorders are present, it should be excluded from the child’s diet.

The main thing is that for any intestinal disorders, be it constipation or diarrhea, you need to drink more water.

And, of course, you need to inform the local pediatrician or contact a pediatric gastroenterologist if your child has problems with stool. After all, constipation and diarrhea can be symptoms of a wide variety of diseases. The doctor will prescribe medications or bifidobacteria to help your baby’s intestines.

Source

Most read:

90,000 Basic products that fix and loosen

In our article – the main products that affect the digestive tract

There are products that strengthen, there are products that weaken, and there are products that strengthen and weaken at the same time, depending on their ripeness or preparation.
I have tried to give a basic list of such products here, as every mother should know.

Let’s figure out why first?

Simply put, easily digestible foods containing little fiber do not make the intestines work and, accordingly, strengthen them (rice, white bread). Foods containing a lot of fiber and coarse fibers (vegetables and fruits) weaken. By irritating the intestinal wall, they force it to contract, pushing food forward.

As a natural remedy for constipation and to stimulate the intestines of a child, you can use squeezing vegetables and herbs (squeeze juice from carrots, parsley, beets and other vegetables, the remaining fibers and there will be coarse fibers in their pure form).

With constipation in a child, an exercise that stimulates intestinal peristalsis helps well: bend the left leg and right arm and reach with the elbow to the knee 15 times, then vice versa.

If a child has constipation, half a glass of warm water on an empty stomach in the morning helps well. And then, during the day, you can add a little (for a child 3 years old, no more than 1 tsp) vegetable or olive oil in food (for example, in stewed vegetables).

Baked apples and pears (pectins) are also useful for constipation.But a raw grated apple on an empty stomach (a recipe that helps well with constipation in adults) is strictly forbidden for children. Because children already have an increased level of gastric secretion.

Main products that weaken:

Apricots, avocado, pineapple, cherries, peas, melon, cabbage (well boiled), kiwi, strawberries, zucchini, seaweed (kelp), tomatoes, beans.

Basic products that weaken and strengthen:

Eggplants, biscuits (made from premium flour), pomegranate, fatty meat, broth (strong), mint tea, decoction of oak bark, rice (white, not washed), chamomile tea, buns (especially with fatty cream), bread ( white from premium flour), persimmon, tea, blueberries, chokeberry, chocolate, rice (well boiled)

Main products that fix and weaken at the same time:

Bananas

Unripe weaken – overripe weaken

Apples

Applesauce strengthens – apples (whole) weakens

Pears

Unripe weaken – overripe weaken

Fermented milk products

Those made for more than 2 days are strengthened – fresh (up to 1 day) are weakened

Any fermented milk products for intestinal disorders should be used with caution.

Milk promotes stool retention, it should be limited if the child has constipation.

Grapes promote gas formation and fermentation in the body. If any digestive disorders are present, it should be excluded from the child’s diet.

The main thing is that for any intestinal disorders, be it constipation or diarrhea, you need to drink more water.

And, of course, you need to inform the local pediatrician or contact the pediatric gastroenterologist if the child has problems with stool.After all, constipation and diarrhea can be symptoms of a wide variety of diseases. The doctor will prescribe medications or bifidobacteria to help your baby’s intestines.

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90,000 how and in what form is it better to take?

Water

This is not a joke.Chronic dehydration is one of the most common causes of constipation. Dense, dry feces with difficulty move through the intestines, in addition, with a constant lack of water, the intestine becomes atonic, sluggish, its peristalsis is reduced. This forms fecal congestion, in other words, constipation.

To prevent it, you need to drink enough clean water every day. Calculating this amount is simple: 1 kg of body weight should have at least 25 ml of water per day.Thus, a person weighing 65 kg needs to drink a little more than one and a half liters of water daily – isn’t that an inexpensive laxative?

Signs of constipation in children

Symptoms of the disease manifest themselves in two ways:

Intestinal signs of constipation

These manifestations of the trait include:

• fecal incontinence;

90,025 pain during bowel movements;

• blood impurities in the stool;
• pain with bloating;
• change in the consistency of feces;
• rare chair.

These signs should alert mom.

Symptoms of extraintestinal constipation

In addition to intestinal constipation, there are extraintestinal, which are symptoms of intoxication.

• pustular eruptions;

90,025 nausea;

• weakness;

90,025 headache;

90,025 pallor of the skin;

90,025 fatigue;

• anemic.

Lack of defecation in the baby worries the parents. If the symptoms of the disease recur, acquiring a chronic course, self-medication is unacceptable:

1. It is necessary to consult a doctor who will prescribe an examination.
2. Do not attempt to induce bowel movements using laxatives, enemas, laxatives.
3. In case of an acute illness, the cause may be an obstruction of the intestine.

Specialists are interested in stool consistency, frequency, onset of symptoms, dynamics of the course of the disease. In cases of deviation of these indicators from the norm, an examination is carried out. Signs of the disease must be laboratory confirmed. Analyzes are assigned to establish them.

Treatment and prevention includes:

• compliance with a balanced diet;
• massage;
• gymnastics;
• correct feeding.

The elimination of constipation must be brought to its logical conclusion, then the prevention of this disease must be carried out.

2. Apples

Apples

Apples are rich in fiber. In fact, one medium-sized apple with skin (about 182 grams) contains 4.4 grams of fiber, which is 17% of the RDA.

Approximately 2.8 grams of this fiber is insoluble and 1.2 grams is soluble, mainly in the form of dietary fiber called pectin. In the intestine, pectin is rapidly fermented by bacteria to form short-chain fatty acids that draw water into the colon, softening stools and shortening the time it takes for feces to move through the intestines.

One study in 80 people with constipation showed that pectin can accelerate the movement of feces through the intestines, relieve symptoms of constipation, and increase the number of beneficial bacteria in the intestines.

Another study found that rats fed with apple fiber increased bowel movements and increased stool weight despite being given constipation-causing morphine.

Eating apples is an easy way to increase your dietary fiber and relieve constipation. You can eat them neat, make juices or salads with them, or eat apple pies. Granny Smith apples are especially high in fiber.

Prunes

A person suffering from constipation is recommended to eat 100-150 g of prunes daily.This is a truly reliable remedy, mild action, tasty and, moreover, useful, since prunes contain a lot of substances necessary for the body. It is better to use prunes as a medicine for constipation in their pure form, without soaking, without boiling, without sugar and other additives.

What are the problems for those who eat constipated foods?

It is easy to disrupt the work of the gastrointestinal tract if you constantly eat light, quickly digestible food. Let’s take a look at the most common disorders:

• the intestines are damaged from the inside;
• the stomach is not working properly;
• transmission of nerve impulses is disrupted;
• muscles contract worse;
• reflexes are disturbed if there is a tendency to diseases such as hemorrhoids, ulcers, cholecystitis, as well as gynecological diseases;
• the thyroid gland malfunctions, hormones are not balanced;
• the body is poisoned by toxins;
• excess intake of vitamins and minerals.

Important! Constipation can be prevented by avoiding foods that hold the stool in place. It is also worth giving up exotic dishes and not going on a diet.

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Beetroot: how to use as a laxative?

There are several uses for beets as a laxative:

• Raw. A panicle salad is prepared from it. Cabbage, celery, carrots and beets are introduced into it. Filled with oil.
• Boiled beets. It can be used in a variety of salads and vinaigrettes. Perfectly weakens salad from beets and prunes.
• Beet juice. It can be used in an enema. To do this, mix it in a 1: 2 ratio and make a cleansing enema.

Beetroot as a laxative

Kefir and natural yoghurt

Fermented milk products, especially kefir and / or natural yogurt, must be included in the diet of people prone to constipation.These products are classified as prebiotics – substances that contribute to the vital activity of the correct intestinal microflora. A healthy microflora supports normal bowel function, including timely and easy disposal of waste.

Do apples cause constipation?

It is difficult to doubt the beneficial properties of fresh fruit. But still, many people are concerned about the question of whether apples can be constipated. Indeed, despite the enormous benefits of fruits for intestinal function, in some cases, the effect of eating them can be completely opposite.There are several reasons for this:

1. Overeating. To maintain normal bowel function, it is enough to eat 1-2 apples a day. Overeating fruit causes the fermentation process and leads to indigestion.
2. Eating sweet apples. These fruits take longer to digest and induce fermentation. They are also not recommended for heart and vascular diseases.
3. Eating apples for stomach ulcers and gastritis can cause bloating and constipation.
4. Green apples are not recommended for constipation. In this case, they can only aggravate the existing problems with the intestines.

8. Jerusalem artichoke and chicory

Jerusalem artichoke

Among the products that help with constipation, Jerusalem artichoke (earthen pear) and chicory should be distinguished. Jerusalem artichoke and chicory belong to the sunflower family and are important sources of a type of soluble fiber called inulin. Inulin is a prebiotic, which means that it helps stimulate the growth of bacteria in the intestines, contributing to the health of the digestive system.It is especially beneficial for bifidobacteria.

A review of studies has shown that inulin increases the frequency of bowel movements, improves stool consistency and decreases intestinal transit time. It also increases the bacterial mass in the stool, making it more bulky.

A recent study of 44 healthy constipated adults found that taking 12 grams of chicory inulin daily increased bowel movements and softened stool.

Jerusalem artichoke – tubers that have a nutty flavor.They can be fried, steamed, boiled, or mashed.

Chicory root is not commonly found in supermarkets, but has become a popular alternative to coffee in its ground form.

Diet for constipation

This is a combination of ten fasting days, where food products are alternately changed, which have a laxative effect and an astringent effect.

Day No. 1

Vegetable salad of apples, herbs, cabbage, beets and carrots, seasoned with olive oil.

Day No. 2

Apples, oatmeal.

Day No. 3

Prunes, low-fat cottage cheese (5%), apples.

Day No. 4

Apples baked in the oven can be added with honey.

Day No. 5

Buckwheat porridge with herbs, vegetable oil.

Day No. 6

Green peas, boiled beans, greens.

Day No. 7

Vegetarian cabbage rolls with carrots, buckwheat.

Day No. 8

Greens (dill, parsley), noodles from coarse flour with cottage cheese.

Day No. 9

Diet borscht (chicken fillet) with beans.

Day No. 10

Fruit and berry compote, wheat porridge.

Proper nutrition, an active lifestyle and a sufficient amount of water are the three components on which the health of the digestive system rests.

Do not take medicine, there is a way out

Seeds and nuts are very often used to treat constipation, and many are wondering which nuts weaken the intestines? Now we will tell you about this.Pay special attention to:

• walnut;
• Siberian cedar nut;

90,025 almonds.

These products are excellent remedies due to the presence of zinc and protein, as well as fiber and vitamin E.

Leguminous peanuts or non-walnuts . Since it was accidentally called a peanut, we could not attribute it to the above category. Therefore, we will answer you here and now to a very important question – does peanuts strengthen or weaken the intestines?

In theory and practice, everything is very easy.Of course, many have read about the fact that peanuts can weaken, and some about what strengthens. However, many studies have been carried out, thanks to which it became clear that peanuts weaken . Therefore, just like nuts, it is an excellent remedy for constipation.

There is also such a type of plant as persimmon, where people also cannot decide, only the problem with the concept of what it is, a fruit or a berry. But we have a different question – does persimmon strengthen or weaken the intestines?

By itself, persimmon has a laxative effect on the intestines .However, there are some people in whom persimmons can cause a firming effect. This happens due to the fact that people have a problem with the intestinal microflora. If you have problems with stool or dysbiosis – persimmon is a bad way out. The important thing to know is that if you have constipation, persimmon is ideal as a laxative, it is important to take it in the right amount.

Pumpkin can also be used as a laxative. Pumpkin will be most effective if you use this product in the form of a porridge prepared on the basis of wheat groats.

And finally, for those who love alternative treatment for constipation, namely laxative herbs to cleanse the intestines.

Plants, which we will now write, are an excellent remedy for constipation, do not irritate the intestinal walls, do not cause addiction, and at the same time restore digestion. Here is the list:

1. Senna or Cassia acutifolia;
2. Anise;
3. Buckthorn;
4. Horsetail.

I would like to say that herbs are a very strong laxative for constipation, and also reduces appetite and hunger.

Nutrition of a child at preschool and school age

Digestive problems in preschool and school children may be associated with inadequate sanitary conditions in preschool and school institutions. In addition, the child may simply be ashamed of other people, which on a psychological level can provoke constipation.

In this case, you can teach your child to go to the toilet on time, in the morning or in the evening, when he will be at home.In the diet of a child with constipation at the age of 5, special attention should be paid to hygiene.

If a child develops constipation at this age, parents should talk frankly with the child and find out the reasons for his concern. Indeed, during the period of adaptation of the body, constipation may not be associated with nutrition. Many children are embarrassed to talk about such topics; there is no need to scold the child.

One of the main ways to solve problems, along with nutrition for constipation in a child at the age of 6, is the daily regimen.Therefore, every day should start with a glass of water, morning exercises and a trip to the toilet. Thus, the child will get used to it over time, and difficulties with the digestive system will be eliminated.

3. Bran

Bran is the shell of the grain that is removed during processing. In an effort to improve the taste and appearance of flour products, people began to remove the tough shell of the grain, and after it turned out that without it, white bread and rolls, although they look tastier and more attractive, are almost the main constipation-forming product.For people with intestinal atony, products made from refined flour are contraindicated. You can buy bran bread, or you can buy bran separately, which are sold in the dietary departments of large grocery stores, and add a little to food: in baked goods, salads, soups.

How were people treated before?

Long ago people learned how to relieve constipation. When pharmaceuticals were not so advanced, they used special fees. Here are the top recipes:

1. You need to prepare nettle leaves (dioecious is suitable), you need to take 40 grams of it.Next, you should find buckthorn bark (you need a little more – 60 grams) and yarrow – you need only 20 grams. Mix everything, pour the mixture with a glass of hot water. Before going to bed, drink half a glass of the infusion.
2. Prepare the fruits of fennel (65 g) and buckthorn (15 g). Take licorice root (25 g) and anise (15 g). Everything should be brought into a crushed form, and then mixed. You will need a glass of water, which you need to fill in the mixture and send it to boil for ten minutes. In the morning before meals and before going to bed, drink half a glass of this liquid.
3. Buy licorice root and cassia leaves and measure 15 grams each. You will also need joster leaves, anise fruits and buckthorn bark – 35 grams each. Everything should be crushed and mixed together. A dry mixture in the amount of 1 tablespoon is poured with a glass of water, 1 glass of the product is used before bedtime.

Important! Women who have recently given birth to a baby and are breastfeeding should drink any decoctions only as recommended by a doctor.

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Safety precautions

Since fruits can cause allergic reactions, they must be treated with caution.When trying a new product, you need to pay attention to the occurrence of negative symptoms (if any). This can include itching, redness, and a rash.

Fresh fruits are most dangerous because after heat treatment they lose many of their properties. The high temperature destroys the beneficial components of the fruit and significantly changes its taste.

There are no restrictions on the intake of fruits (except for an allergic reaction). However, the amount of fruit taken should be reduced in the following cases:

• Restoration of the digestive tract after infection and intoxication.
• Early rehabilitation period after surgery on the abdominal organs.
• Acute lesions of the gastrointestinal tract of any origin.

All these features must be taken into account before moving on to the use of laxative fruits.

Recipes

Below are some simple and effective recipes that can be used for constipation in adults and children:

• First of all, to fill the body with vitamins and minerals, it is useful to drink apple juice.To speed up the process of defecation, it is recommended to drink a glass of fresh juice in the morning on an empty stomach and in the evening. For the best effect, plum juice can be added to apple juice. But this remedy is not suitable for high acidity of the stomach.
• In addition to juice, you can use apple cider vinegar. To cleanse the stomach and speed up the natural processes of defecation, it is recommended to dissolve a large spoonful of vinegar in a glass of warm water. We use this method on an empty stomach in the morning. You can only have breakfast in an hour.
• Useful vitamin salad based on apple and cabbage, which must be grated and seasoned with sunflower oil for taste.
• Baked apples are not only tasty, but also good for the stomach. Natural honey can be added to them if there is no allergy.
• On the basis of apples, you can prepare a variety of salads, adding carrots, beets, onions. You can fill it with lemon juice and sunflower oil.
• Today, there are many recipes for main courses that include apples, such as duck with apples, vegetable stew or baked meat.Such dishes are very good prevention of stagnant feces in the colon.
• Children will also love apple pie, which will help normalize digestion.

Laxative drinks: recipes

There is a huge number of drinks that will relieve constipation. Among them are freshly squeezed vegetable and fruit juices. Green tea with milk, a decoction of flaxseed, water with the addition of honey or flaxseed oil works well with constipation.

Try not to drink black tea and strong coffee. Drink at least 2 liters of water per day. Eat more soups.

It is possible to cope with constipation without medication. This can be done by changing the diet.

Apples in children’s diet

Not only adults, but also infants can face the problem of constipation.