Constipation is a common issue that many Singaporeans experience. It's uncomfortable and sometimes painful, leading people to search for over-the-counter medications and even visit a doctor. But before you go through these drastic measures, try treating your constipation by eating probiotic-rich foods. These foods can help promote bowel movement and relieve constipation.
Prune and prune juice are a time-tested remedy against constipation. It has a high content of fibre, which is a nutrient that can ease symptoms of constipation and speed up your bowel movement. More than this, it contains compounds known as polyphenols and sorbitol, which offer numerous gastrointestinal benefits.
Polyphenols can help with constipation because it promotes the growth of good bacteria in the gut while destroying harmful ones. As a result, this compound can help with your overall digestion.
Sorbitol, on the other hand, is a type of laxative that can help relieve constipation by loosening hard stools and allowing them to move smoothly through your gastrointestinal tract.
Eat at least 100 g or 10 pieces of prunes every day to experience these benefits.
Another probiotic food you can eat to relieve constipation is the apple. Apple skin is high in insoluble fibre and probiotics like lactobacillus. As such, it can help promote faster bowel movement and assimilate nutrients in the body. In addition, the apple flesh contains high amounts of water, which can loosen up the stools in your digestive tract. According to a study, those who eat apples regularly can experience 13% to 22% less constipation concerns compared to those who do not.
Figs contain both soluble and insoluble fibres, which can help improve your overall digestive health.
Soluble fibres can help soften the waste, lubricate your intestinal lining, congeal stools, and facilitate release. They also bind fatty acids and flush out bad cholesterol. Another benefit of soluble fibres is that it slows down sugar absorption, regulates blood glucose, and promote probiotics. Because of this, you can easily digest your foods and assimilate their nutrients, stimulate immune-building cells and prevent pathogens, and prompt fullness and lessen fat absorption.
Insoluble fibres, on the other hand, help you exert pressure on your intestinal walls to prompt muscle contractions (also known as peristalsis). When this happens, you can move waste easily through your colon and sweep the toxins away from your gastrointestinal tract.
To enjoy the benefits of figs, you’re recommended to eat at least three figs a day.
As a type of fermented tea, kombucha is high in probiotics that can help enhance your digestive health and relieve constipation. It does so by balancing the amount of microbiome content in your gut and keeping you hydrated. Both of these functions help improve stool consistency and promote regularity.
This cruciferous vegetable is high in sulforaphane, which is a substance that can ease digestion and protect the gut. This substance also prevents the overgrowth of microorganisms that may interfere with healthy digestion.
Similar to other cruciferous vegetables, broccoli is high in prebiotics, which is an organic nutrient that can help maintain immune surveillance and gut flora. So, if you're looking for constipation relief, this is an excellent ingredient to add to your diet.
Chia seeds are another constipation remedy that's fibre-dense. An ounce of this product contains nearly 10 grams of fibre, which constitutes about 40% of your daily requirements.
When you submerge chia seeds in water, it creates a gel that can coat your gut when consumed. When this happens, it can help foster the growth of healthy stomach bacteria, including probiotics that will keep your digestive system resilient and soften your stools to make them pass smoothly through your tract.
Real organic sourdough is made with a yeast starter that contains probiotics known as lactobacillus bacteria. Although the process of making sourdough reduces the effectiveness of the starter’s probiotics, the dough itself contains prebiotics that can feed the good bacteria in your gut to relieve constipation. To ensure that you get the most benefits from this wonder bread, be sure to shop for natural and organic products.
Probiotics for Constipation
In addition to these foods, you can also shop for probiotic supplements in Singapore. Nature’s Glory offers several products high in probiotics like Nature’s Glory Flat Tummy, Garden of Life Primal Defense, and Kids Organic Probiotic Cherry. These products can boost the effect of probiotics for instant relief.
These products contain probiotics for constipation that can help relieve discomfort and pain. Achieve healthy gut health by including probiotic-rich foods and supplements in your diet.