Instead, fiber adds bulk to your stool and softens it.
Raspberries are especially good for relieving constipation.
Drinking prune juice is also effective for relieving constipation.
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Although it may not seem like it, they also contain lots of water.
In that case, emphasize incorporating the other vegetables on the list.
This is one of the best foods for constipation and bloating due to its high fiber content.
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Oats
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Oatsare truly underestimated.
Oats are surprisingly versatile, too.
Chia Seeds
Chia seeds are another versatile food that are excellent for gut health.
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Chia seeds are rich in omega-3 fatty acids and antioxidants to support digestion.
Some research shows they can help promote a healthy balance of gut bacteria.
They are also used as a meat substitute in a variety of vegetable-based foods.
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In this case, beans may need to be avoided.
A 1/2-cup serving of cooked lentils contains almost 8 grams of fiber.
Lentils are excellent in a hearty soup, added to salads, or enjoyed as a side dish.
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Hot liquids are thought to promote bowel movements by encouragingperistalsis(intestinal contractions).
Most adults do not drink nearly enough water each day.
Studies have shown kefir may help reduce bloating in people with IBS and reduce constipation symptoms.
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Increase your intake gradually, especially with beans and lentils, to avoid gas and bloating.
What should I eat and drink if Im constipated?
U.S. Department of Agriculture FoodData Central.Raspberries, raw.
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U.S. Department of Agriculture FoodData Central.Plums, dried (prunes), uncooked.
2015;44(10):1309-1321.
U.S. Department of Agriculture FoodData Central.Rice, brown, cooked, no added fat.
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Paudel D, Dhungana B, Caffe M, Krishnan P.A review of health-beneficial properties of oats.Foods.
U.S. Department of Agriculture FoodData Central.Nuts, walnuts, English.
2018;50(1):104-111. doi:10.1016/j.jff.2018.09.028
U.S. Department of Agriculture FoodData Central.Soybeans, mature seeds, raw.
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U.S. Department of Agriculture FoodData Central.Lentils, mature seeds, cooked, boiled, without salt.
lactis V9 alleviated constipation symptoms through regulation of intestinal microbiota, inflammation, and metabolic pathways.
Journal of Dairy Science.
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2019 Mar;30(3):242-253. doi: 10.5152/tjg.2018.18227
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