Benefits of apple to get rid of constipation

The consumption of fiber is one of the effective ways to relieve constipation, so the apple fruit is ideal because of the high level of fiber in it, and in general, adults should consume about 30 g of dietary fiber per day. It contains 4.4g of fiber when unpeeled, but peeling an apple reduces its fiber content to 2.1g. Apples contain 36% soluble fiber and 64% insoluble fiber, both of which play a role in relieving constipation, allowing healthy bowel movement and facilitating digestion. It is worth noting that eating apples may not relieve constipation immediately, so it is more useful to follow other methods while eating them to get rid of constipation.[1]

Other foods that relieve constipation

It is known that drinking enough water and exercising plays a big role in treating constipation, but fortunately there are some foods that can also help relieve or treat constipation, including the following:[2]

  • plum;
  • pear
  • kiwi;
  • fig.
  • citrus fruits.
  • Leafy vegetables such as spinach and others.
  • artichoke;
  • rhubarb.
  • sweet potato.
  • Legumes such as peas and beans.
  • chia seeds
  • Flaxseeds.
  • Brown bread.
  • Whole oats.
  • kefir).

Foods that cause constipation

About 14% of people have chronic constipation at some point, having a bowel movement less than three times a week or not being able to complete a comfortable bowel movement. Constipation has a variety of causes but is often the result of slow movement of food through the digestive system. This may be due to dehydration, lack of movement, medications, diseases or poor nutrition such as eating certain foods that cause constipation such as those mentioned below:[3]

  • Unripe bananas.
  • Alcohol.
  • Foods containing gluten, a protein found in grains such as wheat, barley and rye.
  • Processed grains and their products, such as white bread, white rice and white pasta.
  • Milk and its products.
  • Red meat.
  • Fast food.
  • persimmons.

the reviewer

  1. ↑ “Apple Fiber Constipation Relief”, www.livestrong.com, 6-12-2018, Retrieved 6-12-2018. Edited.
  2. ↑ “The 17 Best Foods to Relieve Constipation”, www.healthline.com, 6-12-2018, Retrieved 6-12-2018. Edited.
  3. ↑ “8 Foods That Can Cause Constipation”, www.healthline.com, 6-12-2018, Retrieved 6-12-2018. Edited.

Benefits of apple to get rid of constipation

Writing – on the date : – Last updated: 2022-05-11 19:57:01