Magnesium is responsible for a lot of chemical processes of the body and most importantly relieving constipation. Notwithstanding the importance of magnesium, a lot of people do not even reach the amount of 400 mg from their daily diet. However, magnesium is a very common element and is found abundantly in a huge number of food items. But the sad part is that these foods have quite a low concentration of magnesium in them and thus the total intake reduces. This is the reason why supplements are required for easing constipation.
Magnesium is inadequately absorbed in the large intestine and the small intestines and moreover creates an osmotic effect which draws the water in the intestines. This provides a great deal of relief to the constipated patients. While products such as the milk of magnesia are able to help out in situations of temporary blockage of bowels, a diet that prevents constipation is advisable for a long-term effect. These foods must be rich in magnesium and fiber along with it.
8 Magnesium-Rich Foods That Help In Relieving Constipation
Seafood is super rich in magnesium and therefore is suggested by doctors when patients are suffering from constipation. A regular intake of seafood also lessens the possibility of constipation. Seafood such as halibut, cod, salmon, tuna winkles, shrimp, conch, whelks, cockles, boiled lobster, oysters, prawns, bluefish, haddock, mackerel, sardines, flounder, and clams contain a lot of magnesium in them. A lot of people include these in their regular diet not realizing how it helps in relieving constipation. These come in either fresh or canned forms, but the magnesium content is not affected. All the magnesium provided by these foods help in leading a better life by curing the patients of constipation.
Seeds and Nuts
Seeds and nuts are a source of fat and fiber. Nuts like cashews, almonds, peanuts, Brazil nuts, pecans, fresh or dried coconut, walnuts, Hazelnuts, and chestnuts have a high to a medium content of magnesium. People can have it anywhere since it is easy to carry and are filling. Besides acting as a snack these nuts also help in clearing the bowel from the colon, i.e. curing constipation. Each of them contains a very high quantity of magnesium in them. For easing the bowel movements, the doctors especially recommend including these nuts in the diet for getting effective results when experiencing constipation.
There are a variety of seeds such as the pumpkin seeds, squash seeds and sesame seeds too help in releasing hardened bowels. Other than being high in fiber and fat, another important element present in them is magnesium. It helps in easing the bowel movements and the softening of the feces. An individual can have it anytime and unknowingly it serves so many purposes in the body. Since it is rich in magnesium this is prescribed by doctors during the time of constipation. It may not be available throughout the year but is highly effective in solving the problem of constipation.
Lentils and Beans
Lentils and beans are the best for relieving constipation. Not only does it have a lot of fiber which helps in bowel movement but also is a great source of magnesium. Therefore, it works with dual effect in softening the bowels and in lubricating the colon cavity. Kidney beans, black-eyed beans, soybeans and white beans are potent resources of magnesium and thus help in dealing with tough bowels. These are specially prescribed by medical practitioners. These definitely taste well and thus everybody enjoys eating it without perceiving its benefits. They contain magnesium is huge amounts and thus are favorites.
Whole Grains and Other Forms of Grains
Whole grain is an essential and vital source of magnesium. It has so much magnesium content that one can live on whole grains and never go magnesium deficient. Whole grains are not fatty at all and therefore can be included in the diet in significant amounts. This will keep the digestive system working properly and healthily. Brown rice, buckwheat, quinoa, oatmeal, shredded wheat, soy flour, all bran, whole wheat bread, whole barley, raw oats, cornmeal, pearled barley, rye flour, macaroni raw, white flour, white rice and whole barley have high nutritional values as well as have considerable amounts of magnesium which helpful in constipation. These are prepared in various ways and are generally included in everyday meals. These have high quantities of fiber too which also works in relieving constipation. Research has proved that whole grains to fine grains, all of them in improving metabolic rate which in turn relieves constipation.
Fruits and Vegetables
Vegetables such as potato, butter beans, beans/peas, chard, beet greens, seaweed, collards, spinach, parsley, sweet corn, kale, okra, horseradish, raw cabbage, dandelion, kohlrabi, artichokes, brussels sprouts, mushrooms, beets, boiled cauliflower, eggplant, cucumber, tomatoes, boiled peas, boiled broccoli, lettuce, asparagus, onions and carrots have high to low quantities of magnesium. These vegetables more or less become a part of the regular diet, however, a rarely known fact is that all these green leafy vegetables and starchy vegetables contain a lot of magnesium in them. Therefore, all these items can be consumed by a person who is suffering from constipation and thus get relief. The magnesium as well as the starch help in clearing the pending stool and also prevents from contracting constipation.
If someone is upset due to hardened stool or not being able to excrete for over 3 to 4 days then they may sort help from these fruits- bananas, avocados, dried prunes, blackberries, dried peaches, strawberries, raspberries, plums, pineapple, apple, cherries, apricots, grapefruits, oranges, pears, grapes, cranberries and cantaloupe. Everybody has the idea of resorting to these fruits, especially bananas, whenever one faces a delay in passing stool or maybe has trouble in passing stool. These are the storehouses of magnesium. These fruits have a laxative effect on the stool.
These are another rich source of magnesium. These include raisins, dried apricots, dates, nuts, dried figs and others. It does possess a lot of magnesium that is helpful in clearing out the blockages as well as gives a comforting sensation to the individual suffering from constipation.
Whole milk and other dairy products such as butter, egg, cream, hard cheese and yogurt are the products that are always prescribed by doctors on an occasion of constipation. These products have magnesium content which helps in releasing of softened bowels without any such difficulty.
There are meat products too that have a considerable amount of magnesium content and are scientifically proven to be effective in cases of constipation. These include steak, roast pork, chicken, lamb, turkey, veal, beef tongue, bacon, corned beef, ham, roast beef, beef roast with excess fat and even parts of the animal body like the kidney, liver, the heart, and the brain are rich in magnesium. It is any day better if one can eat all these just to ease themselves from constipation. These foods are not very high in magnesium and over-consumption can sometimes increase constipation rather than curing it.
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