Foods That Help With Constipation – Relieve Constipation by Eating the Right Food
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Constipation is a symptom that your diet is deficient in fiber and, most likely, fluid. Around 14% of people will develop chronic constipation at some point in their lives. Passing stools less than three to four times per week, hard or lumpy stools, a sense of incomplete evacuation, being unable to pass a stool, or feeling blocked are all symptoms. Symptoms and severity from individual to individual. Constipation affects some people seldom, while it is a chronic disease for others. Check out foods that help with different health problems.
Constipation can be caused by a variety of factors, but it is frequently the result of food moving slowly through the digestive system. Dehydration, a bad diet, drugs, illness, nervous system problems, or mental issues can cause constipation. Fortunately, many foods help with constipation relief by adding weight to the stool, softening it, shortening its transit time through the stomach, and boosting stool frequency.
Pick Berries for a Sweet Treat
Choose from delectable raspberries, blackberries, or strawberries for sweet constipation treatment. All of these are examples of fruits that are high in fiber. A cup of raw strawberries contains 3 g of fiber, whereas a cup of blackberries contains 7.6 g, and raspberries have 8 g.
Berries are low in calories. You can enjoy a large bowl of simple berries with low-fat whipped cream as a dessert, sprinkle them on your cereal for breakfast, or incorporate them into pancakes.
Pop Some Air-Popped Popcorn
Popcorn is an excellent low-calorie option to increase your fiber intake. However, if you overdo it on the salt plus butter, you may negate some of its benefits. Choose air-popped popcorn or even a healthy microwave popcorn variation.
Popcorn is a complete grain, and increasing your intake of healthy grains is an excellent food that helps with constipation.
Try Beans for a Big Fiber Boost
Beans and lentils contain twice the fiber of most vegetables. A 12-cup serving of navy beans contains 9.5 grams of fiber, whereas a 12-cup meal of pinto beans contains 7.7 grams.
Lima, kidney beans, and great northern have somewhat less fiber every 12 cups but still contain a whopping 4.5 g or more. Beans are quite adaptable, can be included in salads, pasta, soups, casseroles meals.
Snack on Dried Fruit
Dates, figs, prunes, apricots, and raisins are dry fruits that are another excellent source of dietary fiber foods that help with constipation.
Prunes are particularly beneficial since they are high in fiber and contain sorbitol, a natural laxative. As with fiber, sorbitol is a carbohydrate with a comparable chemical structure to sugar.
Since fiber is not digested, it retains moisture as it goes through your digestive tract. This water helps to soften your stool and also foods that help with constipation. Keep in mind that dried fruits are also high in calories and may have added sugar, so if you manage your waistline, limit your quantities and opt for sugar-free kinds.
Switch to Whole-Grain Bread
Whole-grain slices of bread are low-fat, high in fiber, and have complex carbohydrates. Before purchasing, inspect the label: The very first ingredient should have the word “whole” before the grain type, for example, “whole-wheat flour.”
Avoid slices of bread labeled “seven-grain” or “multigrain,” which are manufactured with enhanced flour. These goods may contain a variety of grains, but none of them is guaranteed to be whole grains. Choose bread with at least 3g of fiber in each slice. Diet pieces of bread are frequently higher in fiber than regular loaves. By adding extra fiber to diet bread, bakers make it lighter.
Start Your Day with a High-Fiber Cereal
Choose a cereal with a minimum of 6 grams of fiber per serving. Alternatively, if your favorite cereal lacks fiber, you may add your own by topping it with a few tablespoons of crushed flaxseed, wheat bran, or chia seeds.
Bring on the Broccoli
Broccoli, like beans, is an excellent source of fiber. Additionally, it is low in calories and an excellent provider of nutrients.
Consume broccoli raw to get the most fiber for your buck, as heating reduces its fiber content. However, if you want your broccoli cooked, try broiling, baking, or steaming to avoid adding extra calories. To add flavor, toss it with a drizzle of salt, olive oil, and pepper.
Eat More Plums, Pears, and Apples
Constipation can cause you to feel bloated; therefore, eating more fruit can help alleviate constipation due to its high dietary fiber content. Plums, pears, and apples are all excellent choices since they have a significant amount of fiber in their edible skins and also contain pectin, a naturally occurring fiber. A small pear not peeled and a midsize apple with skin both contain 4.4 g of fiber.
Fruits, vegetables, legumes, and seeds can aid in constipation relief. If the problem persists beyond an infrequent occurrence or involves severe pain and even sometimes bleeding, consult your doctor since these symptoms may indicate a more significant digestive disorder.
If you suffer from constipation, gradually incorporate some of the foods mentioned above into your diet, along with lots of water and physical activity, to improve your stool consistency, overall comfort, and regularity.