Poor eating habits and lifestyle choices are common factors that contribute to frequent digestive issues. This often leads to constipation, which can also affect your overall health. Including fiber-rich foods in your diet is essential to prevent this problem. Apple is one of the best fruits for this purpose, offering multiple health benefits.
The fruit contains fiber, vitamin C, potassium, calcium, magnesium, folate, beta carotene, vitamin K, and other essential nutrients. It is a good source of pectin, known to have laxative properties and help combat bloating. It also contains polyphenols, antioxidants that protect the body from oxidative stress and reduce inflammation. The fruit is also high in quercetin, which helps lower cholesterol levels and fight inflammatory diseases.
A cup of sliced apples provides about four grams of fiber, essential for regular bowel movements and good gut health. It is an excellent source of soluble fiber, which dissolves in water and helps soften the stool. In addition, it is rich in insoluble fiber that helps bulk up the stools.
Consuming apples regularly will also help you beat hunger pangs effectively and quickly, as it is low in calories. It also helps you control your blood sugar level and protects you from heart disease, diabetes, and obesity. It also improves gastrointestinal function, boosts immunity, and fights constipation and diarrhea.
Apart from fiber, apples are also a rich source of vitamins and minerals. A medium-sized apple contains 14 percent of the daily requirement of vitamin C, which is essential for the immune system and healthy skin. It also contains boron and vitamin B6, which are beneficial for bones. Apples are also an excellent source of flavonoids, which have anti-inflammatory properties and help lower the risk of heart disease.
Another food that can combat constipation is prunes. They are an excellent fiber source and help keep the colon healthy while providing sorbitol, a natural laxative.
You can add prunes to your breakfast or consume them as prune juice. However, it is best to consult a doctor because one should not take prunes in excess.
Another constipation-fighting food is whole wheat bread, which contains insoluble fiber that acts as a lubricant and moves your bowels smoothly. You can add whole wheat bread to your breakfast and lunch. You can also opt for brown bread, which is healthier than white bread. You can also try other fibrous foods like beans (one medium-sized black bean has about five grams of fiber), bananas, raspberries and blackberries, papaya, vegetable oils, and whole wheat pasta. However, you should drink enough water, as dehydration is a significant cause of constipation. Aim for eight cups of fluid a day.
