axatives are bulk-forming substances. Their primary function is to add fibres to your food. When sufficient fibres enter your system, they help in solving issues of digestion. If constipation troubles your peace of mind, adding laxative-rich food is wholly and gradually going to solve the problem. They also add water to the hardened stools and ensure a more effortless movement in your gastrointestinal tracts.
#1. Add some citric content to your diet!
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Foods with Citric Content
Method of Consumption
Since laxative is all about the fibres, citrus fruits contain the most of it. Grapefruits, mandarins, and oranges are the richest sources of Vitamin C. A large amount of fibres serves to provide moisture in the colon tracts and hence, is one of the most natural laxative foods for constipation. According to the study conducted by the USDA National Nutrient Database, oranges contain 4.4 grams of dietary fibres. With this, the fruit is stuffed with antioxidants, vitamins, potassium, and minerals. Also, the consumption of lemon juice (which is the best source of citric acid) daily will ease your digestion. It helps in fighting toxins in your digestive tracts and can be one of the very authentic home-made remedies for difficult digestion.
Squeeze one full or half a lemon in a warm glass of water. Add a tablespoon of sugar or honey to it (optional). Starting your day with this healthy drink is going to provide you long-term relief.
#2. Get some sweet potatoes on your platter!
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To begin with, sweet potatoes are delicious! In many Indian households, these vegetables are cooked and are flavoured with traditionally spiced tadkas. Apart from being rich in nutrients like magnesium, the laxative properties will relieve you from constipation. Also, instead of peeling the skin, make sure you consume it as it contains the most fibres. It has a 3.8 percentage of the total fibre count that you can finish in one day. With a lot of potassium content, these potatoes can also reduce bloating to a great extent. Bloating, caused by water retention and excessive sodium, will be flushed out if you add at least one sweet potato to your diet (on daily consumption). The phytosterol content avoids the formation of gastric ulcers and problems like hyper acidity.
#3. Recipe of Veggie salad with Sweet potatoes:
With cooked sweet potatoes chopped in small pieces, you can add all your healthy vegetables like mushrooms, beetroots, pumpkin seeds, etc. (Cook them if needed). Mix them properly! Garnish the mixture with Garlic, masala, and a little oil.
#4. The luscious green kiwis
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One kiwi a day is going to fill you with 2.5 grams of fibre. It has all the essential nutrients, especially vitamins that are essential for your body. With this, one superb benefit of kiwi derives from its laxative properties. Therefore, if you wonder what all you can eat when you are constipated or bloated, the answer is KIWIS! You can eat the whole fruit with the seeds too. Many prefer to eat the peel, which also is a rich source of nutrients. As supported by many clinical studies, Kiwis have been proved beneficial in improving digestion and easing bowel movements. These fibres can retain water and pass it to the stools. This will very efficiently solve your digestion problems if you decide to teach Kiwis in your regular diet. Apart from the fibres, vitamin C and the antioxidant properties of Kiwis will give you a healthy heart and a robust immune system to function on. Moreover, Kiwis’s potassium can help you get rid of any dark and dry patches on the skin.
#5. Stay hydrated because water will work wonders.
Do we have to explain to ourselves the importance of water? We have been learning that since our pre-school years. The most essential and prominent component of our bodies is water. It is only when you hydrate your bodies with a sufficient and required amount of water; you ensure that the toxins in your body are flushed out properly. When your digestive tracts have adequate water to function, you will get relief from constipation.
Now when I say water, you can also try foods with high water/liquid content. Cucumber is one delicious ‘water-food.’ You can add them to your salads or make flavoured cucumber juices from it. With them, tomatoes also have high water content. You can have them in the forms of sauces in sandwiches or include them in salads with cucumbers.
Watermelons are filled with nutritious liquids and are more than just delicious! If you decide to make watermelon juice with crushed ice, the water content of your body will shoot up, and therefore, it will be a big help if you are struggling with constipation.
This is one ingredient that perfectly blends in all your recipes. It can be ice-creams, smoothies, juices, desserts, and everything else. You have got to include this ingredient in your daily diet as they are incredibly nutritious, and flaxseeds are natural laxatives that will work fast to improve your digestive tract’s functioning.
With a rich fibre content and antioxidant properties, flax seeds become a natural remedy for constipation.
Information: Try and not consume raw flax seeds. You can fry them or grind them into a powder; you can flavour your morning coffee with this flax seed powder or have a top ‘flax seed powder’ layer on any dessert. You can also add the powder to meat recipes and yogurt.