Benefits of kiwi for constipation and other useful fruits


Benefits of kiwi for constipation and other useful fruits

Can kiwi be used for constipation? What are the most prominent foods and tips that help get rid of constipation? Find out all of them in this article.

Benefits of kiwi for constipation and other useful fruits

Many may be ignorant of the role of kiwi in treating constipation. In the following lines, we will learn about the importance of kiwi for constipation:

Kiwi benefits for constipation

A medium-sized kiwi contains approximately 2.5 grams of fiber, in addition to a group of vitamins and minerals important for intestinal health and the digestive system, so eating two kiwis daily may help to stimulate bowel movement, and thus treat the problem of constipation.

Benefits of kiwi for chronic constipation

Several studies have shown that kiwi fruit can get rid of chronic constipation.

In a study conducted on 79 people suffering from chronic constipation, it was shown that eating two peeled kiwis for 4 weeks helped 45% of them get rid of chronic constipation and double the number of bowel movements they had.

The benefits of kiwi for the digestive system

In addition to the benefits of kiwi for constipation, kiwi helps improve digestion due to its high fiber content, in addition to containing the enzyme actinidin, which helps in breaking down proteins and enhancing the work of the stomach and intestines, thus enhancing the digestion process.

Other foods to treat constipation

Other foods to treat constipation can be tried, including:

1. Fruits

Fruits are an excellent source of fiber. The list of constipation relief fruits includes grapes, apricots, pineapple, berries, pears, plums, figs, papaya, peaches, and strawberries. The dried fruits include raisins, prunes, apricots, dates, and figs.

2. Vegetables

Eating vegetables, especially leafy green vegetables, regulates bowel movement and provides a full range of important nutrients for the digestive system, and these vegetables include spinach, cabbage, carrots, zucchini, lettuce, chard, broccoli, artichokes, pumpkin, red potatoes, green beans, asparagus, and peas.

3. Whole grains

Whole grains are also a suitable option for treating constipation such as bulgur, brown rice, quinoa, oats, barley, corn, and all kinds of flour.

4. Herbs

Tea made from herbs helps lubricate the intestines and prevents spasms, such as anise tea, and fennel tea.

5. Nuts

Nuts contain high levels of omega-3 acids and fiber, and the best ones for treating constipation are walnuts and almonds.

6. Seed

There are several types of seeds that treat constipation, including chia seeds and flax seeds, that can be added to salads, smoothies, or pastries.

Tips to relieve constipation

To relieve frequent constipation, follow these tips:

  • Drink enough water, especially in cases of dehydration and indigestion. It is also possible to drink sparkling water or carbonated water.
  • Do exercises, such as brisk walking, cycling, and swimming, and avoid vigorous exercise because it may make it worse.
  • Drink caffeinated coffee, because it stimulates the muscles of the digestive system and intestines, and it contains a percentage of soluble fiber, which increases the desire to go to the bathroom.
  • Try senna tea, this type of herb speeds up the bowel movement, but it should be avoided in cases of inflammatory bowel disease, pregnancy, and breastfeeding.
  • Eat foods rich in probiotics, such as yogurt, as they improve the balance of bacteria in the gut and relieve constipation.
  • Try glucomannan supplements because it is a type of soluble fiber that improves the balance of bacteria in the gut, and magnesium citrate can be used as an over-the-counter laxative.
  • Avoid dairy products if you are lactose intolerant.