Five Foods to Help Relieve Constipation
If you poop fewer than three times per week, then you may have
constipation. Constipation is defined as a condition where “there is
difficulty in emptying the bowels, usually associated with hardened
feces.” Constipation is one of the most common digestive problems.
Mainly, constipation occurs when waste or stool moves too slowly through
the digestive tract or cannot be eliminated effectively from the
rectum. This may cause the stool to become hard and dry. Chronic
constipation an interfere with your ability to go about their daily
tasks. Sometimes, blockage in the large intestine leads to constipation.
In such case, the person needs to consult a doctor. Normally,
constipation may result from a lack of fiber or water.So, what can you
do to find relief from or prevent constipation? The simplest solution is
to increase the intake of fiber, which can support digestion and help
keep bowel movements regular.Nutritionists categorize fiber into two
types: soluble and insoluble. Our body needs both types to prevent or
relieve constipation and the best way to get the required amount of
fiber is by incorporating foods like fruits, vegetables and certain
grains. Here are five foods to help relieve constipation.
Chia seeds--One ounce of these tiny yet mighty seeds contains close to 10 grams of fiber and their tiny size makes it easy to incorporate them into different foods like smoothies, oatmeal and salads.
Nuts--Did you know that 1 ounce of pistachios contains 3 grams of fiber and an equal serving of almonds provides 3.5 grams? Apart from providing fiber, nuts are a good source of healthy fats too, so, you can snack on a handful of nuts to get multiple benefits.
Lentils--One cup of lentils has close to 15.6 grams of fiber, which is nearly half of a day’s quota. It also provides close to 18 percent of proteins, which are an essential component of your diet.
Broccoli--This green cruciferous vegetable that most children and many adults don’t relish is a rich source of fiber. With nearly 3 grams per cup, broccoli also provides vitamins C and K for added benefits.
Oatmeal--Apart from reducing bad cholesterol, oats can be a good source of fiber with nearly 4 grams in each cup. You could add nuts and berries to your bowl of oatmeal to increase fiber intake.
Chia seeds--One ounce of these tiny yet mighty seeds contains close to 10 grams of fiber and their tiny size makes it easy to incorporate them into different foods like smoothies, oatmeal and salads.
Nuts--Did you know that 1 ounce of pistachios contains 3 grams of fiber and an equal serving of almonds provides 3.5 grams? Apart from providing fiber, nuts are a good source of healthy fats too, so, you can snack on a handful of nuts to get multiple benefits.
Lentils--One cup of lentils has close to 15.6 grams of fiber, which is nearly half of a day’s quota. It also provides close to 18 percent of proteins, which are an essential component of your diet.
Broccoli--This green cruciferous vegetable that most children and many adults don’t relish is a rich source of fiber. With nearly 3 grams per cup, broccoli also provides vitamins C and K for added benefits.
Oatmeal--Apart from reducing bad cholesterol, oats can be a good source of fiber with nearly 4 grams in each cup. You could add nuts and berries to your bowl of oatmeal to increase fiber intake.