Five healthy foods that help you get rid of constipation

Constipation is a common problem that affects about 20 percent of the population

Delayed colonic digestion, or a decrease in the movement of food through the digestive system, is one of the most common causes. A low-fiber diet, aging, and physical inactivity can also contribute to constipation.

While remedies for constipation usually include laxatives, stool softeners, and fiber supplements, incorporating some regularity-enhancing foods into your diet can be a safe and effective alternative. Healthline.

Below are five healthy foods that can help you fight constipation:

Apples

Apples are a good source of fiber, with one small 149 gram apple providing 3.6 grams of fiber. Fiber moves through your intestines, helping stool formation and promoting regular bowel movements.

Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect.

Read too Apples are a salvation for stomach problems: They cure constipation and diarrhea, but they are consumed in a different way!

Kefir

Kefir is a fermented milk drink that contains probiotics, a form of healthy gut bacteria that can help relieve constipation.

Probiotics have been shown to increase stool frequency, improve stool consistency, and help decrease intestinal transit time to speed up bowel movements.

fig

Figs are a great way to get more fiber into your diet to encourage regular bowel movements.

Dried figs, in particular, can provide a concentrated dose of fiber. A half cup of 75 grams of dried figs contains 7.5 grams of fiber, which can meet about 16 percent to 25 percent of the daily needs of men and women, respectively.

Kiwi

Kiwi is particularly high in fiber, which makes it a great food to help promote regularity.

An average 69-gram kiwi contains 2 grams of fiber. It stimulates movement in the digestive system, helping to promote bowel movements.

Sweet potatoes

In addition to providing a host of vitamins and minerals, sweet potatoes also contain a good amount of fiber that can help increase regularity.

A medium 150 gram sweet potato contains 4 grams of fiber. The fiber found in sweet potatoes is mostly insoluble.

In conclusion, including a few servings of these foods each day, along with drinking water and regular physical activity, can help increase bowel frequency, improve consistency, and eliminate constipation once and for all. /Telegraph/