Fruit to launch chapters that you can eat when constipated

Difficulty defecating due to constipation is very annoying, but it's actually quite easy to treat by taking laxatives. However, taking medication is generally used as the last solution because most people prioritize launching bowel movements in a natural way. Take for example by eating fruit. In fact, what are the best fruits for launching bowel movements due to constipation? Let's look at the following recommendations.

Fruit is a natural remedy for smooth bowel movements

Fruit is known to contain fiber which is good for maintaining a healthy digestive system. There are two types of fiber, namely water soluble and insoluble fiber.

The water soluble fiber makes the stool absorb more water, making it softer and smoother in texture. Meanwhile, insoluble fiber makes the faecal mass heavier and makes it easier for it to travel through the intestines.

All fruits contain fiber which is good for digestion. However, some fruits are predicted to have more potential to expedite defecation. So before rushing to take medicine or while waiting for the schedule for the consul to the doctor, here are the fruits that you can snack on:

1. Pear

One medium pear can contain about 5.5 grams of fiber which is good for smooth bowel movements during constipation. By eating just one medium pear, your daily fiber intake can also be fulfilled by 22 percent.

Apart from being high in fiber, pears contain more fructose and sorbitol sugars than any other fruit. Fructose and sorbitol are types of sugars that cannot be digested by the body so that they are then distributed to the large intestine.

This wasted sugar will attract more water and make the stool softer. In addition, this sugar also stimulates faster bowel movements so that stool is easier to pass. This benefit makes pears suitable for fruit to launch hard bowel movements when constipated.

Enjoy this fruit intact with the skin for optimal benefits.

2. Berry

You can make healthy snacks for groups of berries, such as strawberries, blueberries, and blackberries to launch hard bowel movements due to constipation. These three fruits are fruits that have a high fiber content.

At least 72 grams of fresh strawberries give you 2 grams of fiber. Blackberries are the same size, providing 3.8 grams of fiber, while raspberries provide 4 grams of fiber.

You can eat the fruit straight away, mix it into a fruit salad, or slice it as a topping oatmeal for breakfast if you want to deal with constipation in the morning.

3. Apples

One medium apple gives you 2.8 grams of insoluble fiber and 1.2 grams of soluble fiber. Most of the fiber in the fruit to facilitate bowel movements is called pectin.

In the intestine, pectin will be fermented rapidly by bacteria and produce short chain fatty acids. These fatty acids then draw more water into the intestines, helping to soften the stool. That means if you eat apples, the symptoms of constipation will decrease.

Eating apples is an easy way to deal with constipation. You can enjoy this fruit directly, make juice, or mix it in a salad.

4. Kiwi

Apart from apples, kiwi fruit can also be a natural remedy for treating constipation. One less moderate kiwi fruit contains 2.3 grams of fiber and can meet the daily fiber intake of 9 percent.

The benefits of kiwi are not just fiber. This fruit is also good for smooth bowel movements because it contains the enzyme actinidain which can stimulate bowel movements to be more optimal. That way, you will be more frequent bowel movements.

You can enjoy this fruit to relieve constipation, make juice, or make fruit salad.

5. Various types of citrus fruits

Various types of oranges, such as grapefruit, sweet orange, and mandarin oranges are commonly used as snacks. The fiber from this fruit not only delays hunger, but is also good for digestion.

Just like apples, oranges are also rich in pectin. In addition, this fruit for dealing with constipation also contains the antioxidant naringenin. These antioxidants are known to increase the secretion of fluid into the intestines so that the stool is softer.

An easy way to eat fruit to launch this CHAPTER is to eat it directly, rather than making juice.

6. Plum

Three plums contain 2 grams of fiber, one of which is cellulose fiber. The fiber from this fruit can smooth bowel movements by increasing the amount of water in the stool to soften the stool.

The benefits of fruit for dealing with constipation are also said to be with phenolic compounds that are good for bacteria in the intestines. In order to get whole fiber, it's a good idea to eat plums directly.

Rules for eating fruit to facilitate bowel movements due to constipation

Although the fruit mentioned above can relieve constipation, its consumption should not be arbitrary. Instead of overcoming constipation, improper consumption of fruit can actually cause problems later.

Therefore, adhere to the following rules of eating fruit to treat constipation.

Choose fresh fruit to launch a bowel movement

Overcoming constipation by eating fruit is not only concerned with the type of fruit. You also need to look at the condition of the fruit. The best fruit nutrition to relieve constipation is fresh fruit.

Don't overdo the portions

Consumption of fruit that contains fiber should not be excessive. According to the Academy of Nutrition and Dietetics, the intake of fiber for women is 25 grams per day, while for men is 38 grams of fiber per day.

Drink lots of water

Fiber needs water to soften stool. If you drink less, fiber from fruit will not work optimally. So, balance eating these fibrous foods by drinking enough water at least 8 glasses per day.

Avoid coffee, alcohol, soft drinks, or soft drinks. Even though it contains liquid, this drink contains active substances that can worsen constipation if consumed too much.