As many as 27% adults experience constipation, a condition where a person has less than three bowel movements per week. The accompanying symptoms include bloating and gas. Under normal circumstances, stool is moved by the muscles through the colon to the rectum. In case this movement slows down, the colon tends to draw extra water. This makes the stools dry, leading to constipation. Some reasons for this problem include a diet low in fibre or high on fat, lack of physical activity, and not drinking adequate amount of water.

Here are 5 foods that can help in preventing constipation:

Include yogurt in your diet

Fermented dairy products such as yogurt contain probiotics, or good bacteria. These not only improve gut health but also soften stools thereby preventing constipation. Research indicates that eating yogurt for about 2 weeks every morning can help in shortening the time taken by waste to move through the bowels.

Eat unripen bananas

These are full of fibre, and best for the stomach apart from being easy to digest. They also prevent bloating, gastric, etc. and ease out your bowel movement.

Choose whole wheat breads

This is a popular alternative to prevent constipation. Wheat bran is rich in insoluble fiber and helps in speeding up the flow of materials through the intestine. To get the best benefits, it is important to eat them raw or lightly cooked. You can also choose wheat breads over white breads for your sandwich.

Consider olive oil

Olive oil has a mild laxative effect which helps in relieving constipation. Certain compounds in this oils aid digestion, and have antioxidant, antibacterial, and anti-inflammatory properties.

Have clear soups

Warm soups are easy to digest and are advised to improve the frequency of bowel movement. These will also be a healthy replacement to unhealthy snacks.

While these foods can help relieve constipation and its associated symptoms, those who wish to avoid some harsh medications and get gentle relief from occasional constipation can opt for Cremaffin.

Cremaffin is Doctor’s No.1 prescribed laxative. It contains milk of magnesia which makes the hard stools soft by drawing water into the intestine- providing gentle relief from constipation.

While these are tips you can refer to, they should not be taken as medical advice. It is advisable to consult a specialist in case you have any questions