Constipation is a digestive ailment, wherein a person struggles to eliminate stools due to improper bowel movements and other gastrointestinal disorders. Constipation is not a disease, it is a sign or symptom of underlying digestive disease. So if you are constipated chronically with severe pain or bleeding in stools, it is the high time to check-in with your healthcare professional, as it may indicate serious gastrointestinal disease. However, constipation is manageable just by eating foods rich in fiber.
Dietary fiber help improve digestion and keep you full for a long time, which will prevent you from overeating. At the same time, dietary fiber increases the consistency and bulkiness of stool; thereby, enhancing the bowel movements for easy passage of feces through colon and rectum. Therefore, concentrate on eating more foods that are rich in dietary fiber to prevent and manage constipation effectively. Listed are few foods that will help overcome and avert constipation –
• High-Fiber Cereal
Begin your day with healthy and high-fiber cereals in your breakfast to revitalize your body and digestive tract. Many years ago, a high-fiber cereals used to taste like cardboard, but now that is not the case, thanks to qualified nutritionists. You will find many delicious high-fiber cereal dishes in recent times. You should get at least five grams of dietary fiber per serving just through breakfast. If you feel you breakfast lacks fiber, simply sprinkle flaxseeds or wheat bran on top of it.
• Whole-grains
If you are a victim of chronic constipation and want to keep it at bay, then always go for whole-grains bread. Whole-grain bread are high in dietary fiber and low in fat. So whenever you buy your bread, the ingredient in it should contain the word “whole”; for instance, whole-wheat bran, whole-wheat flour, etc.
• Beans
Beans can provide you a great amount of fiber than any other vegetables. Just a half-cup serving of kidney beans will supply nearly nine grams of fiber, while navy beans of same serving provides 10 grams. Beans are really incredible and can be added in various dishes like salads, pastas, soups and casseroles.
• Broccoli
Like beans, broccoli is another superb source of dietary fiber. Low in calories and high in essential nutrients, broccoli can be a great option for you. You can eat it raw to reap maximum benefits of this vegetable, because cooking may reduce the fiber content. You can try steaming, baking or broiling it for easy consumption.
• Apples, Plums and Pears
Many abdominal bloating cases have underlying symptom of constipation. Eating more raw fruits is the best and effective way of overcoming constipation, because they are high in fiber. Apples, plums and pears contain pectin, a natural fiber that is helpful in getting rid of constipation. A medium raw apple provides approximately 3.5 grams of fiber, while a small pear gives 4.5 grams of fiber.
• Berries
If you are finding a delicious constipation remedy, pick up your favorite berries – strawberries, blackberries or raspberries. These berries are loaded with great amount of fiber. They are low in calories; hence, you can have a big bowl of any of these berries or add them to your breakfast cereal. Plus they are also packed with essential vitamins and minerals.
• Dried fruits
Dried fruits, like figs, apricots, raisins, prunes and dates are great source of dietary fiber that will help you overcome constipation. Especially prunes are considered as best, because along with fiber, they are packed with a natural laxative, sorbitol. A handful of these dried fruits will significantly improve your digestive system.
• Nuts
Another fiber rich foods are nuts, such as peanuts, almonds, pistachios, walnuts, pecans and Brazil nuts. One ounce of pistachios provide 3 grams of fiber, while almonds and pecans provide 3.5 and 2.8 grams respectively.