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Gut check: 10 High-fiber foods to add to your diet to support digestive balance

<keyword id="692738" type="General" weightage="100" keywordseo="prunes" source="Orion">Prunes</keyword> are dried plums, specifically the European variety of plums (Prunus domestica). These plums are dried to reduce their water content, concentrating their natural sugars and preserving their nutritional benefits. Prunes have a wrinkled appearance, a deep purplish-brown color, and a sweet-tart flavor. <cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value">Nutritional Value</cmsannotation> Prunes are celebrated for their impressive nutritional content, and a 100-gram serving of prunes provides: Calories: 240 Carbohydrates: 63.9 grams Dietary Fiber: 7.1 grams Sugars: 38.1 grams Vitamin K: 59% of the Recommended Dietary Allowance (RDA) Vitamin A: 32% of the RDA Potassium: 20% of the RDA Iron: 9% of the RDA Vitamin B6: 9% of the RDA These nutrient-packed fruits are also high in antioxidants, particularly phenolic compounds, which contribute to their health benefits. <cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits">Health Benefits</cmsannotation> Digestive Health: Prunes are renowned for their natural laxative effect due to their high fiber content and a natural sugar alcohol called sorbitol. They can help prevent and relieve constipation. Bone Health: Prunes are a good source of vitamin K and boron, which may help maintain bone health and reduce the risk of osteoporosis. Heart Health: The potassium in prunes can support healthy blood pressure, while their soluble fiber may help lower cholesterol levels. Antioxidant Properties: Prunes contain antioxidants that combat oxidative stress and may reduce the risk of chronic diseases. Blood Sugar Control: The fiber and low glycemic index of prunes may help stabilize blood sugar levels. <cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses">Culinary Uses</cmsannotation> Prunes are a versatile ingredient in both sweet and savory dishes, including: Baked goods like cakes, muffins, and bread. Breakfast dishes such as oatmeal or cereal. Stews, tagines, and savory meat dishes. Snacks on their own or mixed with nuts and seeds. Smoothies and desserts like compotes and tarts. <cmsannotation type="cmsannotation" annotationid="Types of Prunes" comment="subhead" text="Types of Prunes"><keyword id="18932408" type="General" weightage="20" keywordseo="types-of-prunes" source="Orion">Types of Prunes</keyword></cmsannotation> There are several varieties of prunes, but some of the most popular include: Agen Prunes: Also known as French prunes, these are known for their intense sweetness and deep flavor. They are typically smaller and more wrinkled than other varieties. Sunsweet Prunes: These are a widely available and popular type of prune, known for their sweet and chewy texture. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Prunes" comment="subhead" text="How to Buy and Store Prunes">How to Buy and Store Prunes</cmsannotation> When purchasing prunes, look for ones that are plump, moist, and free from mold or signs of crystallization. Prunes are available as whole or pitted, and your choice depends on your culinary preferences. Store prunes in an airtight container in a cool, dark place to prevent them from drying out or becoming overly sticky. They can be stored at room temperature, but refrigeration will prolong their shelf life. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects">Precautions and Potential Side Effects</cmsannotation> While prunes offer numerous health benefits, there are a few precautions to consider: Laxative Effect: Prunes can have a powerful laxative effect, so consuming them in moderation is advisable to avoid digestive discomfort. Calorie Content: Due to their natural sugars, prunes are calorie-dense, so those watching their calorie intake should be mindful of portion sizes. Sorbitol Sensitivity: Some individuals may be sensitive to sorbitol, a sugar alcohol in prunes, which can cause digestive issues. Allergies: Prunes may trigger allergies in rare cases, so be cautious if you have a known sensitivity to stone fruits. Interactions with Medications: Prunes may interact with certain medications, particularly blood-thinning medications, so consult a healthcare professional if you have concerns. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. How many prunes should I eat for constipation relief? Consuming 3-5 prunes daily is often recommended for natural constipation relief, but individual responses may vary. 2. Are prunes suitable for children and the elderly? Prunes can be a safe and natural remedy for constipation in children and the elderly but should be consumed in appropriate quantities. 3. Can prunes help with weight loss? Prunes' high fiber content may aid in weight management by promoting feelings of fullness and reducing overeating. 4. Are there any risks associated with eating prunes during pregnancy? Prunes can be a part of a healthy pregnancy diet, but excessive consumption may lead to digestive discomfort. Consult with a healthcare provider for personalized guidance. 5. Do prunes have a high sugar content? Prunes contain natural sugars, primarily in the form of glucose and fructose, which provide both sweetness and energy. Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/top-10-indian-nuts-for-a-healthy-and-long-lasting-life/articleshow/103987234.cms" data-type="tilCustomLink" target="_blank">Top 10 Indian nuts for a healthy and long-lasting life</a>

Prunes: Nature's sweet secret to wellness

<keyword id="775282" type="General" weightage="100" keywordseo="sunflower-seeds" source="Orion">Sunflower seeds</keyword> are the edible seeds harvested from the large, flowering heads of the sunflower plant (Helianthus annuus). These small, flat seeds are typically encased in a hard, black-and-white striped shell. The seeds can be consumed as a whole or with the outer shells removed, revealing the edible kernel inside. <cmsannotation type="cmsannotation" annotationid="Nutritional Value" comment="subhead" text="Nutritional Value">Nutritional Value</cmsannotation> Sunflower seeds are a nutritional treasure trove. They are an excellent source of essential nutrients, including: Healthy fats, primarily monounsaturated and polyunsaturated fats. Protein, providing all nine essential amino acids. Dietary fiber, promoting digestive health. Vitamins like vitamin E, B vitamins, and folate. Minerals such as magnesium, potassium, phosphorus, and selenium. Antioxidants, particularly vitamin E and phenolic compounds. <cmsannotation type="cmsannotation" annotationid="Health Benefits" comment="subhead" text="Health Benefits">Health Benefits</cmsannotation> Sunflower seeds offer a range of health benefits: Heart Health: The healthy fats and fiber in sunflower seeds can reduce cholesterol levels and lower the risk of heart disease. Weight Management: The combination of protein and fiber helps increase feelings of fullness, potentially aiding in weight management. Nutrient-Rich: Sunflower seeds provide essential vitamins and minerals, contributing to overall health and well-being. Antioxidants: Vitamin E and phenolic compounds act as antioxidants, protecting cells from damage caused by free radicals. Bone Health: Sunflower seeds contain minerals like magnesium and phosphorus, which are crucial for maintaining strong bones. <cmsannotation type="cmsannotation" annotationid="Culinary Uses" comment="subhead" text="Culinary Uses">Culinary Uses</cmsannotation> Sunflower seeds can add a delightful crunch and nutty flavor to various dishes, including salads, granola, yogurt, and baked goods. They are also a popular addition to trail mixes and can be roasted and seasoned for a tasty snack. Sunflower seed butter, a creamy spread similar to peanut butter, is a nutritious alternative for those with nut allergies. <cmsannotation type="cmsannotation" annotationid="Types of Sunflower Seeds" comment="subhead" text="Types of Sunflower Seeds"><keyword id="18944902" type="General" weightage="20" keywordseo="types-of-sunflower-seeds" source="Orion">Types of Sunflower Seeds</keyword></cmsannotation> There are two main types of sunflower seeds: In-Shell Sunflower Seeds: These seeds are enclosed in a hard shell and are often enjoyed by cracking the shell open to access the edible kernel. Hulled (or Unshelled) Sunflower Seeds: These seeds have had the outer shell removed, making them easier to eat and often used in cooking and baking. <cmsannotation type="cmsannotation" annotationid="How to Buy and Store Sunflower Seeds" comment="subhead" text="How to Buy and Store Sunflower Seeds">How to Buy and Store Sunflower Seeds</cmsannotation> When buying sunflower seeds, look for packages that are sealed to ensure freshness. Opt for raw, unsalted varieties to maintain their health benefits. Store sunflower seeds in an airtight container in a cool, dry place to prevent them from turning rancid. They can also be stored in the refrigerator for longer shelf life. <cmsannotation type="cmsannotation" annotationid="Precautions and Potential Side Effects" comment="subhead" text="Precautions and Potential Side Effects">Precautions and Potential Side Effects</cmsannotation> While sunflower seeds are generally safe and nutritious, some precautions should be considered: Allergies: Individuals with seed allergies should exercise caution and consult a healthcare professional if unsure. Portion Control: Sunflower seeds are calorie-dense, so moderation is key to prevent excess calorie intake. Rancidity: Check for signs of rancidity, such as an off odor or taste, as consuming rancid seeds may cause digestive discomfort. <cmsannotation type="cmsannotation" annotationid="Frequently Asked Questions" comment="subhead" text="Frequently Asked Questions">Frequently Asked Questions</cmsannotation> 1. Can sunflower seeds help with weight loss? Yes, the combination of protein and fiber in sunflower seeds can promote feelings of fullness and aid in weight management when consumed in moderation. 2. Are sunflower seeds a good source of protein? Yes, sunflower seeds are a good source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. 3. How can I incorporate sunflower seeds into my diet? Sunflower seeds can be sprinkled on salads, yogurt, oatmeal, or added to smoothies. They can also be used in baking or enjoyed as a crunchy snack. 4. Do sunflower seeds have any potential health risks? While generally safe, individuals with seed allergies should be cautious. Overconsumption may lead to excess calorie intake. 5. What is the best way to store sunflower seeds to maintain freshness? Store sunflower seeds in an airtight container in a cool, dry place or in the refrigerator to prevent them from becoming rancid. Incorporating sunflower seeds into your diet can be a flavorful and nutritious choice. These tiny seeds offer a delightful crunch and a wealth of health benefits, making them a delightful addition to your culinary repertoire and a worthy celebration on World Heart Day. So, go ahead, sprinkle some sunflower seeds into your next meal, and let your heart and taste buds rejoice in unison! Note: The article is based on content generated by AI models like Bard and Chatgpt. SEE ALSO: <a href="https://www.businessinsider.in/science/health/food/prunes-checkout-its-nutritional-value-health-benefits-and-uses-of-prunes/articleshow/103989019.cms" data-type="tilCustomLink" target="_blank">Prunes: Nature's sweet secret to wellness</a>

Sunflower Seeds: A nutrient-packed powerhouse for health and flavor

<ul class="summary-list"><li>The keto <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword> can make it hard to get electrolytes like potassium, magnesium, and sodium.</li><li>As a result, you may need to take supplements while on keto to ensure adequate <keyword id="11910605" type="UNKNOWN" weightage="60" keywordseo="nutrition" source="Orion">nutrition</keyword>. </li><li>Try to get as many nutrients as you can through food first, and then take supplements if necessary. </li></ul>Getting adequate amounts of certain vitamins and minerals can be hard when you're following a carbohydrate-restricted <a href="https://www.insider.com/what-is-keto-diet" target="_blank" rel="noopener">ketogenic diet</a>. Supplements - especially magnesium, potassium, and fiber - might be a necessary addition to your routine. Table of Contents: Masthead Sticky<h2>Food first, supplements second</h2>"It takes a concerted effort to ensure you're getting adequate amounts of vitamins, minerals, and phytonutrients while limiting total carbohydrates to under 10% of total daily calories, which is necessary to remain in <a href="https://www.businessinsider.com/what-is-keto-diet" target="_blank" rel="noopener">ketosis</a>," says <a href="https://my.clevelandclinic.org/staff/22629-ariana-cucuzza" target="_blank" rel="noopener">Ariana Fiorita</a>, RD, a registered dietitian at the Center for Functional Medicine at Cleveland Clinic. She emphasizes the importance of getting as much of your nutrients as possible through your food, first. But there are certain vitamins and minerals that the body doesn't absorb easily, which is why you should also consider taking supplements to make sure you're getting enough nutrition.During ketosis, the kidneys flush out more <a href="https://www.insider.com/what-are-electrolytes" target="_blank" rel="noopener">electrolytes</a> than usual, including magnesium, potassium, and salt. If you're experiencing symptoms of <a href="https://www.insider.com/what-is-the-keto-flu" target="_blank" rel="noopener">keto flu</a>, that may be an indication that your electrolytes are out of balance and you need to replace them.Quick tip: While many foods and drinks can help you <a href="https://www.insider.com/how-to-get-electrolytes" target="_blank" rel="noopener">get electrolytes</a>, only some work with the keto diet. Read below to learn what you can have and when to consider a supplement. <h2>Try potassium </h2>The recommended daily intake of potassium is <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">3,400 milligrams (mg)</a> for adult men and <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">2,600 mg</a> for adult women. Some of the top sources of potassium - <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">apricots, lentils, and prunes</a> - are also high in carbs, making them off limits for the keto diet. However, keto-friendly foods including <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">chicken, beef, and salmon,</a> all contain around 325 grams of potassium. And two cups of raw spinach packs around 334 mg, so you can still get some potassium from your food while cutting carbs. Related Article Module: How to tell if you have a potassium deficiency and the most effective ways to treat it, according to nutritionistsWork with your doctor to determine if you need extra potassium while in a state of ketosis. Be aware that most potassium-only supplements contain around <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">99 mg</a> of potassium - around 3% of the daily value. That's because supplements that contain <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">potassium chloride and more than 99 mg of potassium</a> have been linked to <a href="https://www.govinfo.gov/content/pkg/FR-1999-03-08/pdf/99-5517.pdf" target="_blank" rel="noopener">small-bowel lesions</a>. Also, don't be fooled by supplements that contain <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">potassium iodide</a>, which, despite the misleading name, <a href="https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/" target="_blank" rel="noopener">provide iodine</a> rather than potassium. <h2>Take magnesium </h2>Adults should get between <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noopener">310 and 420 mg</a> of magnesium daily. But almost <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316205/" target="_blank" rel="noopener">half of US adults</a> don't get enough magnesium as it is. Eliminating magnesium-rich foods like beans as part of a low-carb diet can make it even harder to get your daily dose. Fortunately, there are some keto staples rich in magnesium including almonds, cashews, and peanuts, which all contain between 60 and 80 mg of magnesium per serving. Magnesium supplements can offer as much as 100% of your daily magnesium needs, but, like the magnesium in foods, your body may not absorb it all.According to the <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/" target="_blank" rel="noopener">National Institutes of Health</a>, small studies indicate that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more readily than magnesium oxide or magnesium sulfate, however certain forms, including magnesium citrate, may cause bloating or a laxative effect. If this is a concern, magnesium glycinate has been shown to be gentler to your GI system. You can see what form is in your supplement by checking the label. <a href="https://www.insider.com/magnesium-deficiency" target="_blank" rel="noopener">Magnesium deficiency</a> is difficult to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786912/">screen for</a> and has been <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3650510/" target="_blank" rel="noopener">associated with</a> migraine headaches, Alzheimer's disease, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212970/">insomnia</a>, stroke, hypertension, and cardiovascular disease. Early signs of a deficiency include <a href="https://my.clevelandclinic.org/health/diseases/15466-muscle-spasms?_ga=2.214311127.1560732190.1581699993-2074076548.1576124035" target="_blank" rel="noopener">muscle spasms and stiffness</a>, <a href="https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it/" target="_blank" rel="noopener">fatigue, and nausea</a>. Note: For more information on how to get more magnesium, read our article about the <a href="https://www.insider.com/foods-high-in-magnesium" target="_blank" rel="noopener">best sources of magnesium</a> and tips for adding to your diet. <h2>Use extra sodium</h2>Many Americans get too much sodium in their diet, but if you're on the ketogenic diet, chances are you're cutting out many processed foods and may not be dining out as much - two of the <a href="https://www.cdc.gov/salt/potassium.htm" target="_blank" rel="noopener">leading sources of sodium</a> in the average American diet.Moreover, some amount of sodium is vital to your <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> because it helps your muscles and nerves function properly. The Harvard School of Public Health says that the average, healthy adult needs about <a href="https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/" target="_blank" rel="noopener">500 mg</a> of sodium a day. And you should consume no more than <a href="https://www.fda.gov/food/nutrition-education-resources-materials/use-nutrition-facts-label-reduce-your-intake-sodium-your-diet" target="_blank" rel="noopener">2,300 mg</a>. Though, this amount can vary depending on your <a href="https://news.sanfordhealth.org/healthy-living/sodium-101-for-athletes/" target="_blank" rel="noopener">activity levels</a>. People who are more active generally need more sodium in their diet since they lose a lot through sweat. That said, you don't necessarily need to take a supplement for sodium while on the keto diet. Table salt, aka sodium chloride, is 40% sodium. One teaspoon contains 2,325 mg of sodium. So, if you add a small sprinkle of salt to your meals, that should be plenty.However, make sure that you're getting enough potassium in addition to sodium, as multiple studies have shown that a diet <a href="https://www.cdc.gov/salt/potassium.htm" target="_blank" rel="noopener">high in sodium and low in potassium</a> can increase the risk of stroke and heart disease. It's safest to work with a doctor to make sure all your body's nutrients remain at healthy levels<h2>Get more fiber </h2>Women should aim to consume at least <a href="https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/easy-ways-to-boost-fiber-in-your-daily-diet" target="_blank" rel="noopener">25 grams</a> of fiber per day, while men should consume 38 grams per day. But since fiber is actually <a href="https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/dietary-fiber.html" target="_blank" rel="noopener">a carbohydrate</a> it can be difficult to eat enough of it while following a keto diet. Though <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">excellent sources of fiber</a>, beans, and other legumes, and whole-grains are high carb foods that don't fit within the ketogenic diet guidelines. For example, one serving of whole wheat bread packs around 14 <a href="https://fdc.nal.usda.gov/fdc-app.html#/food-details/335240/nutrients" target="_blank" rel="noopener">grams of carbs</a>, a significant proportion of the keto diet's restricted daily carb intake of <a href="https://www.ncbi.nlm.nih.gov/books/NBK499830/" target="_blank" rel="noopener">20 to 50 grams</a>. <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener"></a>Related Article Module: 6 health benefits of fiber and how to add more to your diet<a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">Dietary fiber</a>, which includes both soluble and insoluble fiber, moves food through the digestive tract, which keeps you regular, and it may also help reduce the risk of heart disease, diabetes, and certain types of cancer. Also, according to the <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983" target="_blank" rel="noopener">Mayo Clinic</a>, soluble fiber - the kind that dissolves in water and is in nuts, seeds, beans, lentils, and certain fruits and veggies - can also lower glucose and blood cholesterol levels. You can still get enough fiber on the keto diet if you limit your carbs to non-starchy leafy green vegetables like broccoli, cauliflower, Brussels sprouts, and asparagus, says Fiorita. For a boost, look for keto-friendly fiber supplements that don't contain extra sugar. Fiber supplements that need to be mixed with water are also a good way to make sure you're staying hydrated, she says.<h2>Insider's takeaway</h2>Being in a state of ketosis can deplete your body of important nutrients including potassium, sodium, fiber, and magnesium. You should try to get these nutrients from food first - but you can also take supplements to increase your levels. <a data-type="60f0a6434ee35054455deda2">A full beginner's guide to the keto diet - and what research says about its health benefits and risks</a><a data-type="5eea2075988ee3168d3c2fc7">Why the ketogenic diet can help with diabetes and how to tell if it's right for you</a><a data-type="5fd3e586bf93dc392f13aab8">An easy 7-day keto meal plan to boost your protein intake and cut carbs</a><a data-type="5e557883a9f40c1ce81306c6">Do keto pills work? Sort of but experts say the keto diet is better</a>

The best keto supplements to take for a healthy and nutritious keto diet

<ul class="summary-list"><li>Over the counter laxatives and stool softeners can relieve <keyword id="498360" type="PERSON" weightage="60" keywordseo="Constipation">constipation</keyword>. </li><li>Foods high in <keyword id="165753" type="PERSON" weightage="60" keywordseo="Fiber">fiber</keyword> and water like fruit, leafy greens, and prunes can help relieve constipation. </li><li>Drinking lots of water and having a cup of coffee can also help relieve constipation. </li></ul>Constipation, or having a bowel movement <a href="https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253" target="_blank" rel="noopener">less than thrice a week</a>, is <a href="https://health.clevelandclinic.org/how-to-know-when-constipation-is-an-emergency/" target="_blank" rel="noopener">normal</a> every once in a while, but it can be highly uncomfortable and painful if it persists beyond that. Symptoms <a href="https://my.clevelandclinic.org/health/diseases/4059-constipation" target="_blank" rel="noopener">include</a> dry, hard stools that are difficult to pass, feel uncomfortably full, and the constant feeling that you haven't fully emptied your bowels even after going to the bathroom.To naturally <a href="https://my.clevelandclinic.org/health/diseases/4059-constipation" target="_blank" rel="noopener">relieve</a> constipation, it's important to exercise regularly, drink plenty of water, and eat more foods that are rich in fiber, a type of carbohydrate that <a href="https://my.clevelandclinic.org/health/articles/15416-carbohydrates" target="_blank" rel="noopener">stimulates</a> digestion. "Increasing fiber intake can help with constipation as fiber helps <a href="https://medlineplus.gov/ency/article/002470.htm" target="_blank" rel="noopener">move</a> food through the digestive system," says <a href="https://www.ucsfhealth.org/providers/ayana-davis" target="_blank" rel="noopener">Ayana Davis, MS</a>, a registered dietitian nutritionist at the <a href="https://cancer.ucsf.edu/" target="_blank" rel="noopener">UCSF Cancer Center</a> and the owner of <a href="https://www.ayanadavisnutrition.com/" target="_blank" rel="noopener">Ayana Davis Nutrition</a>. You can try easily available over-the-counter laxatives for immediate constipation relief, such as stool softeners and fiber supplements. You can also encourage a bowel movement by <a href="https://www.insider.com/how-to-get-rid-of-constipation" target="_blank" rel="noopener">elevating your feet on a stool. </a>Here are the foods you should consume and avoid and the laxatives you can take when you're constipated.<h2>5 OTC laxatives for constipation relief</h2>Several types of over-the-counter laxatives can <a href="https://www.mayoclinic.org/diseases-conditions/constipation/in-depth/laxatives/art-20045906" target="_blank" rel="noopener">relieve constipation</a>, such as:<ul><li>Stool softeners, like Colace or Surfak, add moisture to the stool to keep them from being too dry and hard. However, you might develop <a href="https://www.insider.com/why-are-electrolytes-important" target="_blank" rel="noopener">electrolyte imbalance </a>if you use stool softeners too often.</li><li>Fiber supplements, such as Benefiber, Citrucel, or Metamucil, increase the amount of <a href="https://www.insider.com/fiber-benefits" target="_blank" rel="noopener">fiber</a> in your body, which draws water to make stool softer and bulkier. If you don't drink enough water with <a href="https://www.insider.com/soluble-vs-insoluble-fiber" target="_blank" rel="noopener">fiber </a>supplements, you may end up even more constipated.</li><li>Osmotics, like Miralax, pulls water into the colon for easier bowel movement. Some side effects include bloating, nausea, and increased thirst.</li><li>Stimulants or contract laxatives, such as Dulcolax or Senokot, act on the intestinal wall and increase muscle contractions to help you pass stool more easily. You may experience belching, cramping, and diarrhea as stimulants are <a href="https://www.mayoclinic.org/drugs-supplements/laxative-oral-route/description/drg-20070683" target="_blank" rel="noopener">more likely</a> to cause <a href="https://www.health.harvard.edu/diseases-and-conditions/dont-bomb-the-bowel-with-laxatives" target="_blank" rel="noopener">uncomfortable</a> side effects.</li><li>Rectal laxatives, like Pedia-Lax or Dulcolax, are often used as enemas or suppositories to <a href="https://www.mayoclinic.org/drugs-supplements/laxative-rectal-route/description/drg-20070715" target="_blank" rel="noopener">cause</a> contractions in the intestinal wall or keep moisture in the stool.</li></ul>Many individuals tend to overuse laxatives, which can cause your body to become dependent on them.It's best to avoid using them habitually because severe cases of dependence may <a href="https://www.mayoclinic.org/drugs-supplements/laxative-rectal-route/precautions/drg-20070715" target="_blank" rel="noopener">cause</a> damage to the tissues, nerves, and muscles of your intestines and bowels.If you do decide to use laxatives, start with a quarter or half dose to see how it affects your body. <h2>8 foods that naturally relieve constipation</h2>Related Article Module: Coffee does make you poop, but it's not because of caffeineDiet can be one of the main sources of constipation. Most people <a href="https://www.ncbi.nlm.nih.gov/books/NBK559033/" target="_blank" rel="noopener">consume</a> only 15 grams of fiber per day, which is about half of the recommended daily fiber intake. It's important to eat about <a href="https://medlineplus.gov/ency/article/002470.htm" target="_blank" rel="noopener">25 to 38 grams</a> of fiber daily to avoid and relieve constipation.There are plenty of foods with high fiber content, such as:<ol><li>Fruits: <a href="https://www.businessinsider.com/health-benefits-of-avocados-2015-5" target="_blank" rel="noopener">Avocados</a>, blackberries, pears, raspberries, papaya, and guavas are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315720/" target="_blank" rel="noopener">rich</a> in fiber, which helps prevent constipation. Make sure to eat about <a href="https://www.ers.usda.gov/amber-waves/2019/june/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day" target="_blank" rel="noopener">two cups</a> of fruit daily, according to the US Department of Agriculture (USDA).</li><li>Legumes: Peas, beans, lentils, and nuts are <a href="https://medlineplus.gov/ency/imagepages/19531.htm" target="_blank" rel="noopener">great sources</a> of fiber. A half-cup of legumes has about <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/" target="_blank" rel="noopener">seven to nine grams</a> of fiber, or roughly a third of your daily value.</li><li>Prunes or prune juice: Prunes have a <a href="https://pubmed.ncbi.nlm.nih.gov/11401245" target="_blank" rel="noopener">high sorbitol content</a>, a type of sugar that has a <a href="https://www.bmj.com/content/2/5097/677" target="_blank" rel="noopener">laxative effect</a>, says Davis. Eating about 50 grams of prunes, which is approximately 12 pieces, can provide about <a href="https://badgut.org/information-centre/a-z-digestive-topics/prunes-vs-psyllium/" target="_blank" rel="noopener">six grams</a> of fiber.</li><li>Leafy greens: Aside from being <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-foods-to-improve-your-digestion" target="_blank" rel="noopener">rich</a> in fiber, leafy greens like spinach, kale, and lettuce also aid in the growth of healthy gut bacteria. The USDA recommends consuming about <a href="https://www.ers.usda.gov/amber-waves/2019/june/americans-still-can-meet-fruit-and-vegetable-dietary-guidelines-for-210-260-per-day" target="_blank" rel="noopener">two and a half cups</a> of vegetables daily.</li><li>Seafood: Eat at least <a href="https://www.fda.gov/food/consumers/advice-about-eating-fish" target="_blank" rel="noopener">eight ounces of seafood</a> because it is a good <a href="https://www.uofmhealth.org/health-library/ta3912" target="_blank" rel="noopener">source</a> of magnesium, a mineral that's <a href="https://nutritionj.biomedcentral.com/articles/10.1186/s12937-019-0512-9" target="_blank" rel="noopener">associated</a> with a decreased risk of constipation.</li><li>Flax or chia seeds: Seeds are <a href="https://www.heart.org/en/news/2019/07/19/know-the-flax-and-the-chia-a-little-seed-may-be-what-your-diet-needs" target="_blank" rel="noopener">high</a> in fiber, and according to Davis, they also speed up intestinal movement, which increases the frequency of bowel movements.</li><li>Water: Water <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6282244/" target="_blank" rel="noopener">aids</a> in digesting food and helps <a href="https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition" target="_blank" rel="noopener">prevent</a> constipation, so drink at least <a href="https://medlineplus.gov/ency/article/002471.htm" target="_blank" rel="noopener">2.7 to 3.7 liters</a> of water daily. "Remember, if you are increasing fiber in your diet, you need to increase your fluid intake as well," says Davis.</li><li>Coffee: Both caffeinated and decaffeinated coffee can cause a laxative effect, possibly due to an <a href="https://pubmed.ncbi.nlm.nih.gov/3745848/" target="_blank" rel="noopener">increase</a> in gastrin levels, the hormones that make your colon contract. It is safe to consume up to <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678" target="_blank" rel="noopener">400 milligrams</a> of caffeine a day, or about four cups of coffee.</li></ol>"It is best to gradually increase fiber intake by five grams per day," says Davis, because adding fiber too quickly can <a href="https://medlineplus.gov/ency/article/002470.htm" target="_blank" rel="noopener">lead</a> to abdominal cramps, bloating, or intestinal gas and can sometimes make constipation worse. <h2>6 foods that make constipation worse </h2>According to <a href="https://www.dukehealth.org/find-doctors-physicians/elisabetta-politi-cdces-mph-rd" target="_blank" rel="noopener">Elisabetta Politi, MPH, RD, LDN</a>, a dietitian clinician at the Duke University Diet &amp; Fitness Center, foods with low fiber content can make constipation worse, which include:<ol><li>Refined grains: Foods made with <a href="https://www.insider.com/refined-carbs-white-bread-pasta-linked-risks-death-heart-health-2021-2" target="_blank" rel="noopener">refined grains</a>, like white bread and white pasta, have a low fiber level, which <a href="https://www.nature.com/articles/s41430-020-0636-1" target="_blank" rel="noopener">causes</a> constipation. It's better to eat food made with <a href="https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826" target="_blank" rel="noopener">whole grains</a> instead, such as brown rice or oatmeal.</li><li>Fried food: When foods are fried, they <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6342269/" target="_blank" rel="noopener">lose water and absorb fat</a>. This doesn't help with constipation because foods high in fat <a href="https://www.pihhealth.org/wellness/blog/ways-to-boost-your-digestive-health/" target="_blank" rel="noopener">slow</a> down digestion and causes harder stools, says Davis. </li><li>Unripe bananas: Unripe bananas contain starch, a type of carbohydrate that is <a href="https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/" target="_blank" rel="noopener">difficult</a> for the body to digest, which makes constipation <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291444/" target="_blank" rel="noopener">worse</a>.</li><li>Cheese: Although cheese is a <a href="https://health.clevelandclinic.org/pizza-mac-n-cheese-do-these-kids-faves-cause-constipation/" target="_blank" rel="noopener">good source</a> of protein and calcium, it can <a href="https://my.clevelandclinic.org/health/diseases/4059-constipation" target="_blank" rel="noopener">cause</a> constipation. </li><li>Heavily processed foods: Cold cuts, hotdogs, and sausages often contain <a href="https://www.lhsfna.org/index.cfm/lifelines/may-2019/the-many-health-risks-of-processed-foods/" target="_blank" rel="noopener">high amounts</a> of fat, as well as sugar and sodium. Not only are they unhealthy for the body, but they can also slow down digestion.</li><li>Alcohol: Because alcohol <a href="https://www.cdc.gov/niosh/mining/UserFiles/works/pdfs/2017-126.pdf" target="_blank" rel="noopener">dehydrates</a> the body, it makes constipation even worse. They also cause harder stools, says Davis.</li></ol>Diets that are low in fiber don't just <a href="https://academic.oup.com/ajcn/article/81/2/341/4607411" target="_blank" rel="noopener">cause or aggravate</a> constipation, but can also result in appendicitis and hemorrhoids as well. It's important to meet the daily recommended fiber intake to avoid the <a href="https://www.insider.com/dangers-of-a-low-fiber-diet-constipation-to-colon-cancer-2019-6" target="_blank" rel="noopener">health risks</a> that are associated with a low-fiber diet.<h2>When to see a doctor for constipation</h2>You should contact your doctor if you go beyond three days without a bowel movement and this is unusual for you, says Davis. While <a href="https://health.clevelandclinic.org/why-you-get-diarrhea-constipation-or-both-during-your-period/" target="_blank" rel="noopener">hormonal changes</a> and the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5734236/" target="_blank" rel="noopener">lack of physical activity</a> may result in the occasional bout of constipation, chronic constipation or extremely infrequent bowel movements can have <a href="https://www.mayoclinic.org/medical-professionals/digestive-diseases/news/diagnosis-and-management-of-patients-with-chronic-constipation/mqc-20485152" target="_blank" rel="noopener">several causes</a>, which include:<ul><li>Colonic diseases, such as irritable bowel syndrome and ulcerative colitis</li><li>Abdominal mass, or an abnormal lump in the abdomen, caused by a cyst, immune reaction, or cancer</li><li><a href="https://pubmed.ncbi.nlm.nih.gov/17891686/" target="_blank" rel="noopener">Defecatory disorders</a>, like insufficient relaxation of anal sphincter or impairment of rectal sensation </li><li><a href="https://www.cedars-sinai.org/health-library/diseases-and-conditions/n/neurogenic-bowel.html" target="_blank" rel="noopener">Neurological conditions</a>, like multiple sclerosis or a spinal cord injury</li></ul>If you experience <a href="https://www.cedars-sinai.org/blog/constipation.html" target="_blank" rel="noopener">symptoms</a> like severe abdominal pain, unintended weight loss, blood in the stool, or <a href="https://health.clevelandclinic.org/how-to-know-when-constipation-is-an-emergency/" target="_blank" rel="noopener">vomiting</a>, you need to get in touch with your primary care provider.<h2>Insider's takeaway</h2>Fiber adds bulk to your stool and aids in digestion, so eating more fiber-rich foods such as fruits, legumes, leafy greens, and coffee may help with constipation. It's best to gradually increase your fiber intake to avoid gas or bloating.To relieve and avoid constipation, make sure that you exercise regularly, have a fiber-rich diet, and drink plenty of water every day. Avoid eating unripe bananas, refined carbs, or fried food, which makes your constipation worse.If lifestyle approaches don't help, you can turn to <a href="https://www.mayoclinic.org/diseases-conditions/constipation/in-depth/laxatives/art-20045906" target="_blank" rel="noopener">over-the-counter laxatives</a>, such as Benefiber or Dulcolax, says Politi. Get in touch with your primary care provider if you've been constipated for more than <a href="https://my.clevelandclinic.org/health/diseases/4059-constipation" target="_blank" rel="noopener">three weeks</a> and your bowel movements are accompanied by severe pain and blood.<a data-type="5e32fe6fab49fd1b7b22ebc8">What you should know before starting the low FODMAP diet that can help treat GI issues like bloating and diarrhea</a><a data-type="5e1cee0249878c587352faa7">What the different types of carbs are and how they can affect your health</a><a data-type="5f11e7af4dca683c7328e28c">5 of the best home remedies for acid reflux</a><a data-type="5f08c99919182440756fb89b">5 reasons why you may be bloated</a>

13 ways to relieve constipation quickly and how to prevent it

<ul class="summary-list"><li>We compiled a list of the rarest foods around the world that you should try in your lifetime.</li><li>Try a spoonful of New Zealand's Mānuka honey, made from a flower which blooms for only 12 days.</li><li>Feast upon golden Almas caviar, sourced only from the Caspian Sea.</li></ul>From the hard to make to the hard to find to the potentially deadly to consume, we're taking a look at 18 of some of the most <keyword id="137136" type="PERSON" weightage="60" keywordseo="Rare">rare</keyword> foods around the world.Đông Tảo chicken Đông Tảo chicken, or dragon chickens, look like a bird wearing a pair of Uggs. But their oversized feet are the telltale feature of this rare bird. Đông Tảo chickens have a dark meat, with a color closer to red meat. In Vietnam, where these birds are bred, the birds are often eaten during the Vietnamese New Year, but need to pass high standards to be deemed worthy. Buyers look for a tall chicken that weighs around 5 kilograms with thick, red feet and shiny black feathers.Donkey cheese "A typical American cow produces about 28 liters of milk per day, compare that to the sole liter a single donkey generates in 24 hours, and donkey cheese already feels pretty exclusive. The milk is closer in nutritional properties to breast milk than other common varieties, and lacks enough of a key protein in cows milk to easily cultivate cheese, meaning the process to turn Donkeys milk into cheese is kept under lock and key. Super filling with a nutty, earthy flavor the cheese can sell for $500 for a single pound"Sea cucumber This giant ocean slug is a sea cucumber - a bottom feeder with a tubular shape that has no limbs and no eyes but a ton of monetary value. It can be found all over the world but is most prevalent in the Pacific Ocean. Mostly eaten in Asian cuisines, sea cucumbers are beloved for their thick, chewy bite that's full of protein and antioxidants but low in fat. The Japanese sea cucumber, full of red and orange spikes, can set you back $3,500 for a single kilo, a little more than 2 pounds.Ayam Cemani If you've never visited Indonesia, it's unlikely you've encountered this chicken: charcoal black from gizzard to feathers to feet. The Ayam Cemani, bred on the islands of Indonesia, has a dominant gene that makes the chicken appear black all the way down to its organs. Just one of these chickens could cost around $200, though due to fears of the spread of bird flu, the chicken isn't often cleared for export, which means outside the country, a bird could set you back thousands of dollars.Almas caviar While it's common knowledge that caviar is pretty rare, your bougiest caviar ain't got nothin' on this. Almas means diamond in Persian, and while all caviar comes from wild sturgeon, Almas caviar stands out from other fish eggs with a golden color derived from an extremely rare albino sturgeon that lives in the Caspian Sea. It's said to have a spongier texture, with a less salty but nuttier flavor than your average caviar.Saffron Saffron is the world's most <keyword id="6359333" type="UNKNOWN" weightage="60" keywordseo="expensive">expensive</keyword> spice, with a single pound setting you back $1,500 or more. Bringing it back to high school earth science, the spice comes from the stigma of a saffron crocus flower, or the part of a flower where pollen germinates. Since each flower grows only three stigmas, it takes 17,000 flowers grown on a quarter acre of land to make a single pound, probably making the price seem a little more reasonable.Matsutake mushroom Matsutake mushrooms are known as the king of mushrooms in Japan. In wild forests, these mushrooms are rare because they need really specific conditions to grow, and even then, the blossoming mushrooms are susceptible to becoming snacks for wildlife. Many say they're worth the hunt for their spicy, pungent aroma and woodsy, earthy flavor.Swallow's nest soup When you think of a bird's nest, you likely picture a mound of twigs and leaves. But swiftlets make their nests entirely of their own sticky saliva, crafting a hard, transparent mass to hatch their chicks. In the wild, the birds build their nests on dangerously high cave ledges, making harvesting nearly, but not quite, impossible. The nest is cooked into a gelatinous soup full of protein.Fugu Fugu, a type of puffer fish, have poisonous livers, eyes, and ovaries that, when not properly removed, are more lethal than cyanide if consumed, giving the fish a reputation as the most dangerous <keyword id="6181" type="COMPANY" weightage="100" keywordseo="Food">food</keyword> on Earth. It's because of this toxicity that preparation of the fish is highly regulated by the government in Japan, where fugu is a considered a delicacy. Chefs train for years before taking an extensive exam just to earn a certification to serve fugu. When sliced into sashimi, fugu has a mild, fresh taste with a chewy texture.Yubari King melon This melon might look like your average cantaloupe, but it is so much more. In fact, one Yubari King melon sold for $14,500 in 2018. And although the melons are grown in temperature- controlled greenhouses for cultivation all year round, they're still pretty rare. That's thanks to the meticulous TLC farmers pay their crop through the entire growing process, where each melon tree is pruned of its crop down to a single fruit, which they even massage by hand to ensure perfection. If you're looking to taste one yourself, make some friends in high places, since Yubari King melons are typically purchased as gifts.Iberian ham Bred exclusively in the Iberian Peninsula of Spain and Portugal, roaming freely in cold, rocky oak forests, feeding off grains and acorns, lives the black Iberian pig. The most coveted part of the animal is the legs, which are buried in salt for 15 to 20 days and cured in stages over years before they're finally ready for sale. The finished legs are sliced wafer thin, making for a uniquely fatty, succulent bite of sweet, salty ham with a bit of a nutty flavor.White truffles Truffles in general are pretty rare, but white truffles take it to the next level. Prone to growing near the roots of hazelnut and oak tree trees in Italian mountains, truffles are wild fungus that require specially trained dogs or hogs to sniff out. A white Alba truffle lacks an outer shell, giving it a golden color with a knobby shape and a slightly garlicky, rich, woody and earthy flavor.Maple syrup We all know the excitement of thick, sugary syrup blanketing a stack of pancakes on a Sunday morning. So it may be a shock to hear that sugary goodness is often more than likely a blend of high-fructose corn syrup and extracts. 40% of the US's real, pure maple syrup is tapped from the trees of Vermont. And while you may be thinking, "A forest of trees, all this syrup, there's no way its so rare!" it takes 44 gallons of sap to make a single gallon of real maple syrup. Grade A syrup is the most delicious and expensive to produce, with its lighter golden color and accompanying delicate taste.Mānuka honey Mānuka is a flower native to New Zealand that blooms for only 12 days. After the bees do what bees do, Mānuka honey is available for harvest for a super short two to six week period, which is why honey from this particular flower represents about 1% of the honey in the world. It has a rich, earthy flavor and is thinner than honey you're likely used to.Icelandic salt Icelandic Salt From kosher to sea to table, salt is one of the most prevalent seasonings around the world, but not all salt is created equal. Pure Icelandic salt can set you back about $30 per pound, which is 30 times the price of common table salt. That's because this salt comes from one of the coldest, most remote regions of Iceland where its meticulously harvested and processed by hand, making it a favorite among some of the world's best restaurants.Parmesan cheese Like Champagne or Camembert, Parmesan cheese is a regulated food that can only be made in the small region for which the food is named. Parmesan hails from a part of northern Italy called Emilia-Romagna including a town called, you guessed it, Parma. With only 329 dairies certified to make this cheese in the region - and due to the strict regulations, that means the whole world - Parmesan can cost more than double the price of more common cheeses, like cheddar.Madagascar vanilla With rows of vanilla extract and flavoring in the grocery store spice isle, vanilla might not seem like a rarity, but you're less likely to come across real whole-bean Madagascar vanilla than you might think. In fact, this long pod is one of the most difficult plants to harvest in the world, with flowers that bloom for only one single day a year and need to be hand pollinated that same day before pods are harvested and cured for months. And if you're totally fine with vanilla extract, keep in mind a lot of the products on those shelves aren't real vanilla, because even that process is time intensive, needing pods to be soaked in clear alcohol for up to two years.Wasabi Wasabi might seem like a common enough item, but in reality, the side of green paste you get with your sushi likely isn't the real thing, but rather a blend of root vegetables from the same family, like horseradish and mustard. Real wasabi is one of the hardest plants to cultivate and maintain in the world, needing ultra specific water flow, sunlight, soil, and consistent temperatures to thrive. Even then, it takes about a year and a half to grow before it's harvested by hand and ground into a paste for an earthy, rich, and more floral flavor than the grocery store fare.So which rare foods do you want to try? Are there any we missed? Let us know in the comments below.

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