Feeling a little bloated lately? Or not being able to “go” as often as you should? You are not alone because a lot of people suffer from constipation on a daily basis. It occurs when your diet lacks fiber or due to poor fat digestion. The most basic way to get relief from constipation is to add more fiber rich foods into your diet and consume plenty of fluids to allow fiber to be absorbed into your digestive tract. Here is a list of 7 foods that help in relieving constipation. So, the next time you can’t “go”, you know what to do!
7 Foods That Help Relieve Constipation
Beans have high fiber content and are known to alleviate constipation and gas. A cup of cooked beans has twice the amount of fiber as found in most vegetables. There are so many varieties to choose from such as kidney beans, lima beans, pinto beans etc. Beans are very versatile and can be tossed into salads, soups and pasta.
The sweet and yummy berries are your ideal constipation remedy. Take your pick from raspberries, strawberries and blackberries. All of them have a lot of fiber. You can eat a bowl full of raw berries or whip them with some cream for your dessert or add them to pancakes or your breakfast cereal. The options are in plenty as long as you stick to eating berries.
Whole Grains, Fruits And Vegetables
The above mentioned food choices are full of fiber and ensure a smoothly running digestive system. However, don’t peel the apples or toss the broccoli stem as fiber is particularly dense in stems, leaves and skin. It is advisable to eat dark green leafy vegetables such as spinach and broccoli as they not only have a high amount of fiber but magnesium too. Switch to whole grains as they have lower amounts of fats and higher levels of complex carbohydrates and dietary fiber.
Dried plums or prunes act as mild laxatives as they contain sorbitol that stimulates the muscles to push the waste through the large intestine. The undigested fiber retains water as it makes its way through your gut and softens the stool thus helping in relieving constipation. In fact, a lot of dried fruits such as raisins, figs, dates and apricots are rich in dietary fiber and help in relieving constipation.
Coffee isn’t a long term solution but it sure helps in providing immediate relief from constipation for the short term. Coffee, being a hot liquid makes the muscles of your intestine contract thus providing relief. You should also know that since coffee is a diuretic, you need to drink plenty of water too.
Include high-fiber cereal in your breakfast to get relief from constipation. It doesn’t taste like cardboard anymore (as it did ages ago). There are plenty of high-fiber cereals to choose from. However, it should have at least 5 grams of fiber per serving. And if your preferred cereal doesn’t have enough fiber, sprinkle some flaxseeds of wheat bran over it.
Don’t underestimate the power of water in relieving constipation. Just like fiber, your body needs a lot of water too. Lack of water makes the body extract water from the stool leaving it dry and harder to pass. So drink plenty of water not only to keep yourself hydrated but also to avoid constipation. You can add slices of seasonal fruits to water to get better benefits.