Introduction: Constipation is a difficult-to-talk-about problem that troubles many people, and it is more likely to occur in the dry winter. Here, we introduce 3 types of food to prevent and treat constipation.
Berries. Berries such as strawberries, blueberries, and blackberries are low in calories and high in water and dietary fiber. Dietary fiber helps promote gastrointestinal motility, retains water as it passes through the intestines, and softens and moistens stool, thereby relieving constipation.
Strawberry Chiffon Cake Roll
Nuts. Nuts such as peanuts, walnuts, sesame seeds, and almonds are also important sources of dietary fiber, and moderate intake can help with bowel regularity. Nuts are high in calories, so it's best to eat only a small handful per day.
Blackcurrant Almond Muffins
Dried Fruits. Natural dried fruits such as figs, prunes, apricots, and raisins are not only rich in minerals like calcium and potassium but are also high in dietary fiber, which can relieve constipation. Among them, prunes are the most effective for relieving constipation because they contain sorbitol, a natural "laxative." Dried fruits are high in sugar and should only be eaten as small snacks, and cannot be used as a substitute for fresh fruits.
Fig and Snow Pear Soup with Pork Shank