Constipation, or slow bowel movements, can be extremely annoying. It is not always clear what causes it. Incorrect dietary habits can be a cause. If the complaints have only recently arisen, you can try to improve your bowel movements with a different diet. If the problem does not go away or is very serious, consult a doctor. Fruit and vegetables can be suitable for improving bowel movements. Which fruits and vegetables are suitable, and which should you avoid if you suffer from constipation? To improve difficult bowel movements, you can eat certain fruits that promote bowel movements. Vegetables are also generally good for reducing constipation. It is also important to drink enough water and exercise regularly, for example walking. In our affluent society, people often eat products that are bad for their bowel movements. White bread, for example, has a stopping effect, just like white rice or (brown-dyed) bread. Real whole wheat bread is good, bread with bran and whole wheat rice are also beneficial for bowel movements. All fiber-rich products retain moisture better in the intestines, which helps prevent or relieve constipation. There are foods that naturally have a laxative effect. The effect can be very good.
Fruits that are good for the intestines
There are many types of fruit that are good for intestinal function, such as:
- goji berry
- acai berry
Because the avocado is green, many people consider it a vegetable. The avocado is a green fruit, botanically considered a type of fruit. The avocado is also called ‘lawyer pear’. Avocado is very good for bowel movements. The avocado has a creamy neutral taste, the taste is also compared to the taste of butter.
Tips to improve bowel movements
There are quite a few (natural and less natural) remedies that improve bowel movements. Fiber and sufficient fluid are needed daily to promote bowel movements. Fibers absorb moisture and moisture ensures that the stool remains soft.
- So drink 2 to 2.5 liters of (preferably purified) water every day.
- eat enough fruits from the above list. 3 pieces of fruit per day, unless your doctor would not approve this. Tips: Apples are good as they contain a high level of pectin.
- Fresh ripe plums are also known for their laxative effect. If you can’t find fresh plums and still want a plum laxative, consider trying ‘Roosvice Lax Plums.’ This syrup is diluted with water and is actually for children, but has a good laxative effect. There are also fruit-based laxatives for adults, which you can order through your doctor.
- laxative herbs such as Senne pods, only in consultation with a doctor. Cayenne pepper, turmeric and ginger also have a laxative effect.
- apple cider vinegar: very good for a natural laxative. This vinegar is mixed with water and drunk in the morning.
- aloe vera plants. This is also available as juice.
- laxatives as a product in tablet form, for example, only in consultation with a doctor.
Vegetables in general and raw vegetables
Vegetables contain a lot of fiber. The best things for our bodies are simply the foods we would eat in nature. Such as: vegetables, raw or stir-fried or boiled. Raw vegetables (well washed) are extra good for bowel movements. Vegetables, lightly stir-fried with some olive oil, are also very good for bowel movements. Vegetables with an excellent laxative effect include:
- olive oil
- hemp oil
- linseed oil
- avocado oil
- coconut organic oil
- other recommended oil
Regularly throw a handful of seeds over food, such as salads, sandwich fillings and types of meat (meat from land and water):
- flax seed
- pumpkin seeds
- Sesame seed
- sunflower seed
- chia seed
(Raw) nuts are also beneficial for bowel movements. From a botanical point of view, nuts are single achenes. Achenes generally produce only one seed, the nut. The shell (officially the pericarp) of the nut is hard and resembles wood. Nuts contain a lot of fats and fiber and are good for bowel movements.
- Brazil nut
- cedar nut
- pistachio nut
- cashew nut
- macadamia nuts
Almonds are also good for the intestines, but they are officially fruits. Almonds are also often sold as nuts because of the similarity in appearance and taste.
Legumes and beans
Beans and legumes, such as peanuts and peas, are also rich in fiber.