Foods that reduce constipation

Constipation is very common in digestive problems, characterized by dry, hard stools, difficult bowel movements or less than three bowel movements per week. This long-term condition causes gastrointestinal disease. Doctor Tran Thi Tra Phuong, Department of Nutrition and Dietetics, Tam Anh General Hospital, Hanoi, said that in addition to treatment according to doctors, patients should increase foods rich in fiber, water, vitamins and minerals to help the system. Digestion works better.

Beans such as green beans, black beans, red beans, soybeans… contain lots of soluble fiber and resistant starch that stimulate bowel movements. Beans are also rich in vitamins and minerals that help reduce constipation.

Green leafy vegetables including spinach, amaranth, and spinach provide lots of vitamin C, K and B9, helping the digestive system operate smoothly, thereby improving constipation.

Chia seeds Rich in fiber, stool softener and omega-3 fatty acids, contributing to lubricating the digestive system, reducing the risk of anal inflammation caused by constipation.

Sweet potatoes, potatoes, carrots Rich in fiber, has a laxative effect, improving the efficiency of the digestive system.

Coffee has the ability to stimulate intestinal motility through increasing gastrin and cholecystokinin hormone levels, thereby making defecation easier. Drinking a medium cup of coffee in the morning can aid digestion.

Tomato Contains pectin, citric acid and lycopene for a laxative effect.

Olive oil With antibacterial and anti-inflammatory properties, it helps protect the digestive system and enhances overall health.

Apple rich in pectin – a type of soluble fiber that retains water in stools, makes stools softer, and provides good antioxidants for digestion.

Kiwi Provides fiber and vitamin C, stimulating bowel movements to operate more effectively.

Berries such as blueberries, mulberries, strawberries, raspberries… Abundant antioxidants and fiber in berries support optimal digestive activity, soften stools and stimulate bowel movements.

Oat bran With high fiber content, it helps promote bowel movements. Oat bran also has antioxidants, protein, and strengthens the immune system.

Drink two liters of water every day softens stool, thereby reducing pain during defecation and preventing constipation.

Dr. Tra Phuong recommends that people with constipation should limit foods high in starch, oil, preservatives and spicy foods. Adjusting your diet is a natural and safe way to improve constipation. Everyone should have regular gastrointestinal health checks to help detect and proactively treat related diseases.