Laxative Foods: Fruits, Vegetables and Other Foods for Intestinal Regularity

Constipation is a common problem that causes intestinal discomfort, a sense of fullness and bloating. The main causes include poor nutrition, lack of physical activity and poor hydration. To solve the problem of a lazy intestine, it is useful to introduce some particularly effective laxative foods into the diet. Find out what they are and how to consume them.

Importance of Hydration

First of all, it is essential to drink at least 1.5 liters of water a day. Good hydration helps combat constipation, making stool softer and easier to pass.

Laxative foods to integrate into the diet

1. Whole grains

Whole grains, rich in fibre, are an excellent remedy against constipation. Consumed regularly, they facilitate intestinal transit and increase faecal mass, promoting evacuation.

2. Beets and Vegetables Laxative

Beets are particularly suitable for improving intestinal motility. They can be consumed boiled, about 100-150 grams per day. Other vegetables such as artichokes, lettuce, chicory, cauliflower and green beans are also effective laxatives. It is preferable to steam them for a few minutes.

3. Dried plums

Dried plums are a traditional remedy for constipation. Recommended one in the morning and one in the evening, they can also be consumed cooked or soaked in water.

4. Figs

Figs, especially dried ones, are rich in fiber and minerals, having a laxative and emollient action on the entire gastrointestinal system.

5. Kiwis

Kiwis, eaten two in the morning or in the evening, are known for their laxative effect and are also a good source of vitamin C.

6. Apples

Apples contain pectin, a soluble fiber that encourages the growth of good bacteria in the gut. For a more laxative effect, it is recommended to consume them cooked.

7. Olive Oil

Olive oil, consumed on an empty stomach in the morning, softens the stool, facilitating its expulsion. However, it is caloric, so use in moderation.

8. Dried Fruit

Dried fruit, rich in fibre, helps regulate intestinal transit. To be consumed in moderation due to its high calorie content.

9. Quince

Quince, rich in pectin, is effective against constipation. Consumed cooked, it is particularly useful in autumn.

10. Ripe bananas

Ripe bananas promote bowel movements, while unripe bananas are astringent and can worsen constipation.

Other Foods That Promote Regularity

• Minestrone and vegetable purees: Seasoned with extra virgin olive oil, they promote intestinal regularity.
• Yogurt: Promotes a healthy and regular bacterial flora.
• Legumes: Rich in fibre, they promote intestinal motility and have prebiotic effects.
• Oilseeds: Flax, pumpkin and sunflower seeds are useful for keeping the intestine active.

In general, a varied diet rich in plant foods, together with correct hydration and an active lifestyle, helps maintain well-being and intestinal regularity.