Constipation relief foods

 

What you should do if you are constipated?

The best thing you can do when you are constipated. Take enough dietary fiber that make your digestion healthy if food is healthy your stomach is healthy, then bowel movements can automatically work better with no complaints. 

And also drink plenty of water because fiber cannot digest easily water helps it to work better. 

How much fiber per day needed?

Your diet should contain around 25 to 30 grams fiber a day from food sources not supplements.

Role of fiber in constipation

Dietary fiber normalizes bowel movements, highly significant for healthy diet. High-fiber diet expands weight and size of your stool and softens it. A voluminous stool can easily pass without any struggle, alleviating the chance of Constipation.

If you have watery stool, fiber intake makes your stool weighty because it absorbs water.

Fiber keeps maintaining bowel health. It even reduces the risk of high blood pressure and control sugar level also maintain your healthy fitness goals.

There are two types of fiber:

• Soluble fiber forms gel-like substance because it absorbs water and attach with fatty acids that keep stool soft.

• Insoluble fiber obviously opposite to soluble it doesn't dissolve in water, therefore making stool weighty and moisture.

But both types of fiber are good for constipation. You don't need to focus which foods contain which type of fiber.

While excessive fiber may lead to bloating and gas, therefore taking well enough fruits and vegetables along with plenty of water.

Best fruit choices:

Fruits that may relieve you from constipation. No doubt, fruits are great source of fiber.

Here are some best fruits that are supposed to be helpful in easing constipation.

1. Papaya
2. Pears
3. Peaches
4. Figs
5. Blueberries
6. Apricots
7. Strawberries
8. Raspberries
9. Grapes
10. Kiwi
11. Plums
12. Pineapple

Some dried option:

1. Apricots
2. Prunes
3. Raisins
4. Dates

Vegetables option for constipation

Having enough vegetables, including cabbage, leafy green vegetables and raw salad consumption is surely the best option to keep up your bowel movements. Taking raw onion for constipation relief is also good. Simply consume it with your meal and you can take little on an empty stomach for good healthy digestion.

Nuts for constipation:

Nuts are also great source of dietary fiber,providing omega 3 fatty acids that are good to keep your bowel movements healthy.

1. Almonds
2. Walnuts
3. Peanuts

Seeds for constipation

Different types of seeds that are thought to be particularly helpful in easing constipation.

Chia seeds:

Chia seeds are great source of dietary fiber, contain omega 3 fatty acids. You can have them in empty stomach in early morning by soaking in a glass of water for overnight.

Fennel seeds:

Fennel seeds are good for relieving constipation, just chew them well any time. These seeds are thought to help to ease gas and bloating together with easing constipation.

 

Flaxseeds 

Relieve you from constipation and is the good source of dietary fiber, containing antioxidants properties, omega 3 fatty acids.

Take one tablespoon of them has 2.8g fiber. Both soluble and insoluble.

Fennel tea for constipation

Fennel tea can really work, when you are constipated. Fennel tea eases your digestive muscles, if you are struggling with regular bowel movements.

Having fennel tea detoxify your body and cleanse all toxins from the body. It eases your bowel movements. You can have this tea on an empty stomach, early morning.

Causes of constipation:

• Lack of exercise
• Lack of water
• Low fiber intake
• Pregnancy
• Older age
• Diabetes
• Stress
• To resist bowel movements
• Changes in routine such as travel or irregular sleeping patterns