Constipation is a common problem that a person can encounter at least once in their lifetime. It may be mild or severe. Combating mild constipation with the right diet is possible.
A proper diet can help keep diseases at bay. The vitamins, minerals, and fibers that we get from the food we eat to build up our defense mechanism. Proper nutrition builds a stronger immune system.
Fibers are the most important component for fighting constipation. They are dietary foods that take more time to digest and are just as important as the other vitamins and minerals we eat. Fiber mainly aids the digestion process.
Best Foods To Fight Constipation
Fibers are present in all plant foods. They are present in vegetables, fruits, grains, nuts, and seeds. You can even find fibers in the crest of lobsters, shrimps, and crabs. The fibers that help with digestion are the soluble fibers. These are fibers help the body to absorb the nutrients. Even the insoluble fibers are needed as they help add bulk to the stool.
Here are few of the foods that are high in fiber for constipation issues. You must consume these on a regular basis.
Whole-Grain Bread
Whole-grain bread is the perfect solution to cure constipation. Not only is it healthy, but it is also very high in fiber. It also has high amounts of complex carbohydrates. Bread made from multigrain flour that has amazing health benefits.
Consuming whole wheat bread will make you feel lighter for the entire day. It also has the added benefit of a low-calorie count. Switch to whole-grain bread if you have symptoms of constipation.
High Fiber Cereals
If you start the day by eating a bowl of cereals, then rest assured, you are on the safer side. Cereals available in the market today have high amounts of fiber. This does not just improve the taste but is also a much healthier option for you.
The milk you consume along with the cereals also helps with constipation. In addition to that, you will be taking in more proteins too.
Eat More Fruits
A primary symptom of constipation is that it makes a person feel bloated. A solution for that would be fruits like apple, plums, and pears. They contain rich fibers, and even the skins help provide other nutrients along with fiber.
These fruits have a natural fiber called pectin. This is a great fiber for constipation, as it is known to improve the digestion as well. If you consume either an unpeeled apple or pear, you will be consuming 4.4 g of fiber.
Snack On Nuts
It is natural for people to eat junk between meals. However, this junk was also found to be one of the main reasons behind constipation. Go for healthier options like nuts between meals. They will fill you up and also serve the purpose of increasing your fiber intake.
Nuts like almonds, walnuts, and pecans have high amounts of fiber in them. However, nuts also have a high-calorie content. Thus, eat just a handful to gain the health benefits of eating nuts.
Stay Fit With Broccoli
Broccoli is one of the healthiest vegetables. It has several benefits, one of which is its high fiber content. You can also have as much as you want since it has low calories.
You can eat it raw or even boil it. There are several dishes you can make using broccoli. Make it mandatory in your meals at least 3 or 4 times a week to reap its benefits.
Binge On Beans
Vegetables are undoubtedly the best sources of fiber and vitamin. However, beans provide twice as much fiber as most of the vegetables. Beans are a part of several cuisines, and you can have as much as you want without worrying about any side effect.
Navy beans, lima beans, and kidney beans are few examples of high fiber beans. You can club them with salads, soups, and even in pasta.
Indulge In Baked Potato
There isn’t a single person who doesn’t love potato. The good news is that when baked, it even cures constipation. Baked sweet potato has even better benefits when baked with the skin on.
You can even boil or mash them. Avoid frying potatoes as they remove all the health benefits and might, in turn, worsen the situation. Potato has fiber for constipation relief, but also high calories. Indulge, but in controlled amounts.
Stick to a routine to prevent constipation
A regular diet can be the key to staying away from constipation. Consuming food at proper intervals helps improve metabolism, which in turn reduces the chances of constipation. Having food at odd timings or starving for too long is bound to mess with the system.
Ensure that you consume adequate amounts of water on a regular basis. Start your day with a bottle full of water. You are sure to be rid of constipation if you make a conscious effort to avoid junk food completely. Stick to high fiber for constipation relief. See a doctor if you have chronic constipation.
