Home Remedies

Best Foods To Prevent Constipation
Article and Video By Dr. Willie T. Ong (Internist and Cardiologist)

Constipation is a common complaint of many people. Constipation by itself isn't necessarily harmful but it may aggravate certain conditions such as heart disease, hernia and hemorrhoids.
Elderly individuals usually experience a slowing down of the digestive system and this causes constipation. Young women who want to lose weight often abuse laxative tea and drinks, and this predisposes them to develop constipation later on. The use of laxatives is frowned upon by doctors because this can result in electrolyte imbalance and dependence on the drug.
Basic tips to prevent constipation include drinking more water, moving about and exercising. In addition, fiber-rich foods such as fruits and vegetables add bulk to the stool and help normalize bowel movement.

1. Papaya -- A ripe papaya is probably the best local fruit available to relieve constipation. Eating one or two slices a day will surely soften your stools. And consuming much more can lead to diarrhea. Just eat the right amount to get the right consistency of the stools. Papaya contains a special ingredient called papain, which is a protein-digesting enzyme that helps ease constipation. It's also loaded in vitamin C, even more than an orange.
2. Pear -- Pears are rich in fiber and sorbitol, both of which make it an ideal natural laxative. Fiber forms the bulk of the stools and helps to move the bowels. Sorbitol, on the other hand, is responsible for the sweetness of the pear and likewise acts as a laxative by drawing water inside the large intestine. Dr. Jay Hoecker of the Mayo Clinic suggests giving pear juice to infants with constipation. Dr. Hoecker says that giving two to four ounces of pear juice may be enough to promote a bowel movement.
3. Prunes and grapes -- Although fresh prunes are hard to find, we can still buy prune juice and dried prunes from the supermarkets. Prunes contain large amounts of dietary fiber, sorbitol and antioxidants. Sorbitol is a stimulant of the colon and helps quicken the movement of stools along the intestines.
4. Watermelon - Watermelon contains 92% alkaline water. It has lots of vitamin A, Vitamin Bs, Vitamin C, lycopene and potassium. Eating a slice or two of watermelon daily may be all you need to soften your stools. In fact, watermelon has health benefits for the whole digestive tract, starting from the mouth, esophagus, stomach and intestines.
5. Green leafy vegetables, especially spinach -- Green leafy vegetables contain large amounts of fiber which is good for the intestines. Among the vegetables, spinach is particularly helpful in relieving constipation because of its high magnesium content. In fact, magnesium preparations (such as Milk of Magnesia or magnesium hydroxide) are frequently used as a laxative and as a treatment for hyperacidity.
6. Water - Eating a high fiber diet is not enough to prevent constipation. We should drink enough water, which will then be combined with the fiber, and this will help form the bulk of the stools. For the average individual, try to drink around eight glasses of water or liquids in a day. If you're on a high-fiber diet, you may need to drink even more water.
7. There are other high-fiber foods you may like to try such as wheat bread, brown rice and beans. Don't overdo it though. Just eat adequate amounts of these healthy foods and drink your eight glasses of water every day. However, if symptoms persist, consult your doctor.