Prune is found naturally in the list of foods against constipation. Rich in fibre, prunes also contain dihydroxyphenylisatin and sorbitol which promote intestinal contractions. The phenolic compounds it contains have a laxative effect. Prunes are thus the food to eat in case of constipation. About 3 fruits provide 5% of the recommended daily fiber intake.
Fruits such as pears or apples contain pectin when ripe. It is an insoluble fiber that slows the absorption of certain nutrients thus increasing the volume of the fecal bolus. Pectin also improves stool consistency making it easier to pass.
Fats have a lubricating effect in the gut. However, they should be eaten raw. They slow down digestion when heated to high temperatures. If you are prone to constipation, beware of diets that are too low in fat.
Here is another food to fight against constipation. Rich in vitamins and minerals, rhubarb is also an excellent natural laxative. Prepare an herbal tea with 1.5 g of dried rhubarb roots and 200 ml of water. Bring the water to a boil, then infuse the roots in it for about ten minutes. Drink this herbal tea before going to bed to improve transit and have an easy bowel movement the next day. It is not recommended for pregnant women and children under 10 years old.
Constipation is linked to a lack of water and fiber. In addition, when the stool remains in the colon for too long, water is reabsorbed by the colon making the stool hard and dry and therefore difficult to evacuate. In case of constipation, water alone is no longer enough, you must drink fruit juice which contains both fiber and water. Grapefruit juice is recommended for its stimulating effect on the colon thanks to the naringinin it contains.
Yogurt contains probiotics that contribute to the balance of intestinal flora. Strains such as Lactobacillus acidophilus or Bifidobacterium infantis promote intestinal contractions. Yogurt should be eaten regularly to prevent constipation.