Foods to treat constipation

If you suffer from constipation, it is important to include foods in your diet that have the potential to relieve your symptoms. The good news is that foods that are good for treating constipation are actually good for your health. Here is what you need to know about foods to relieve constipation.

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Increase your fiber intake

The best foods for treating constipation are those that are high in fiber, as fiber has a positive effect on softening stool. Understanding which foods are high in fiber can help you make the right choices.

The most important goal of eating to relieve constipation is to gradually increase your fiber intake. Fiber is the part of plant material that we cannot digest. Fiber is helpful for constipation because it serves to add softness to the stool.

Soluble fiber in foods absorbs water and binds it with fatty acids to form a gel-like substance that makes stool soft.

Insoluble fiber does not dissolve in water, thus providing bulk to the stool. Both types of fiber are found in all plant foods, so it is not necessary to try to choose foods with one type or the other. Just focus on the food you eat – a wide variety of fruits, vegetables, nuts, legumes and whole grains. To treat constipation, it is recommended to increase your fiber intake to 20 to 25 grams per day.

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Four Simple Rules for Adding Fiber to Your Diet

There are four basic principles you can use every day to increase your fiber intake.

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Read the labels

Take a moment to compare the quality of food each time you shop for groceries. Fiber content in breads and cereals can vary widely, from one gram (4% RDA) to 10 grams (40% RDA). Buy foods with a higher percentage of fiber. Next, read the ingredient list. Many foods list the ingredients they contain, such as those that claim to be “whole grain,” but if the first word on the list is sugar or water or oils, the fiber level in the food is likely to be low.

Finally, it is important to see if the product contains bran. Although bran is a good source of dietary fiber, many people find it irritating to the digestive system. Carefully assess your body's reaction to bran before using it as a source of fiber.

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Go on green

Orange, red, and white, for that matter. While people eat a fair amount of vegetables, they tend to eat the same things: broccoli, carrots, and cauliflower. Vegetables—orange, green, white, yellow—are a great source of fiber. The more variety, the better the mix of soluble and insoluble fiber, both of which will make your stool softer. This helps you pass your stool better.

Include vegetables such as kale, artichokes, and many types of beans. Vegetable soups are a great way to try new types of vegetables in your diet.

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Eat vegetables and fruits with every meal

Get into the habit of eating half a grapefruit with breakfast or dinner. You will do the same with vegetables of different types and colors when it comes to choosing a menu. Experimenting with tropical fruits, mango, papaya, kiwi and pineapple salads will help you digest and assimilate food better. A mixture of frozen berries can be added to porridge or puree. Dried fruits in winter are simple, tasty and convenient snacks. Prepare pears or apples as a side dish for lunch, or as a delicious dessert.

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Include flaxseed in your menu

Flaxseeds are beautiful little caramel colored seeds. Flaxseeds provide a wonderful combination of soluble and insoluble fiber. They are also a great source of Omega-3 fatty acids, which are very helpful in reducing inflammation in the intestinal tract.

There are studies for gut support that include flaxseed in your diet can help relieve constipation, bloating, and abdominal pain. Flaxseed is easy to find in stores, but if you can't find it, grinding flaxseed is a simple process using a small coffee grinder.

All you need is a small coffee grinder and a few seconds to grind the flaxseeds. Flaxseeds have a pleasant nutty flavor. Flaxseeds can also be added to baked goods and smoothies without affecting their taste. It is important to drink a glass of water when you eat flaxseeds. The water softens the seeds and this process adds flow and softness to the stool, solving the issue of constipation.

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Fruits to relieve constipation

Many fruits are an excellent source of dietary fiber with a host of other nutritional benefits. People with constipation and predominantly irritable bowel syndrome have eaten fruits, boiled, steamed, or dried vegetables and reported that they were less irritating to their intestinal system. Here are some good options

• Apricots
• Fig
• Papaya
• Peaches
• Pears
• Pineapple
• Prunes

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Vegetables and legumes for constipation

Vegetables are also a great source of many important nutrients, in addition to providing a healthy dose of dietary fiber for your digestive tract. As with fruits, you may find that your body responds to them even better than raw vegetables.

• Beans
• Greens, particularly kale and spinach.
• Vegetables, especially artichokes, asparagus, broccoli, Brussels sprouts, cabbage, carrots, green beans, green peas, and zucchini.

Whole grains and constipation

Buyers beware! Many products are advertised as “whole grain” but are actually poor sources of whole grains. The only way to know for sure is to read the ingredient list carefully. To be a good source of whole grains, the very first word on the ingredient list should be “whole grain.”

Another way to soften stool is to use products containing bran to combat constipation. But you should carefully assess your body's ability to tolerate bran before using it as a source of dietary fiber.

Here are some examples of whole grain foods that may help relieve constipation:

• High-fiber breakfast cereals (look for at least 8 grams of fiber per serving).
• Whole grain bread
• Brown rice
• Barley
• Millet

Water cures constipation

If you have eaten 100 grams of food and drunk coffee with caffeine, you should also drink at least 500 ml of water if you are constipated. You should drink at least 250 ml of water every hour if you are constipated and smoke. Also drink lemon-orange juices to combat constipation and allow your intestines to digest food normally.