Foods for Constipation

The best foods for constipation are those that have high dietary fiber content, which also happen to be great for your overall health.

• The reason why the ideal foods for constipation are those that are rich in fiber is because fiber absorbs large quantities of fluids, make your stool softer and easier to pass.

• Constipation is when the contents of your bowel move too slowly and often painfully through the colon. And if you experience constipation too frequently, it is potentially linked with certain illnesses including appendicitis, hemorrhoids, hernias and even colon-rectal cancer.

• Normally you should be able to have bowel movements 1-3 times per day. If you have only 3 times or less per week, it means you are constipated. First find out why this may be the case just like with any problem, and look for an appropriate solution.

• Not drinking enough water, certain medications and drugs, eating too many processed simple carbohydrates, foods with long ingredients lists, red meat, salt, high glycemic index foods such as white potatoes and corn, saturated fats, fried foods, foods that are low in fiber, fast foods- burger and pizza, intentionally holding back, too much stress, tension, anxiety and depression are all factors that may contribute to constipation.

• Do not eat too much fiber quickly as it may cause diarrhea, gas and bloating.Increase your fiber intake slowly to avoid excessive flatulence and reach the recommended amount of at least 25 grams per day to help with constipation and spread your fiber intake throughout the day so your bowels benefit more. Americans currently average only 10 grams of dietary fiber per day.

• Magnesium– fish, nuts, seeds, dried fruits; selenium– fish, whole grains, onion, garlic, nuts, seeds; vitamins B and C are also proven to help treat constipation.

• Whole grains offer plenty of dietary fiber to help with constipation and they are available in whole grain high fiber bread, brown rice, low sugar high fiber breakfast cereals, barley, buckwheat, oats and quinoa.

• Many fruits, vegetables and legumes are excellent sources of dietary fiber, along with a whole host of other nutrients. Apricots, prunes, apples, bananas, black berries, peaches, pears, figs, pineapple, kidney beans, garbanzos, spinach, broccoli, cabbage, green beans, peas, okra, kale, garlic and carrots are all great foods for constipation.

• Flaxseed is a great source of essential fatty acids- Omega 3 and it helps constipation and tummy pain. Sprinkle it on your cereal or mix into your yogurt or smoothies, have it with a glass of water.

• Plain low fat yogurt with no added sugar and made with live friendly bacteria encourages healthy gut flora and help with constipation.

• Vegetable sources of protein rather than animal sources, such as soy products, legumes- beans, garbanzos, lentils and quinoa are some of the best foods for constipation- being high in dietary fiber and full of nutrients.

• You should drink plenty of water, herbal teas, vegetable and no sugar added fruit juices to increase your daily fluid intake while increasing dietary fiber to help constipation, as fiber absorbs a lot of water.

• Healthy oils– rich in monounsaturated and polyunsaturated fats, such as olive oil and canola oil act as digestive lubricants.

• Cakes, biscuits, sweets, high glycemic foods, refined white flour, rice, pastries, chips, pizza, wheat and gluten grains, red meat and foods that are high in saturated fats, high fat dairy products- cheese, ice cream and whole milk, eggs, dehydrating caffeine drinks and alcohol are the opposite of the constipation foods. They usually make your condition worse.

• Apart from eating more foods for constipation, you may want to try andavoid stress as much as you can, start meditation or yoga to relax and feel better.

• Have a warm bath with bath salts to help reduce stress, tension and detoxify your body.

• Keep an active life and exercise regularly: Daily walks, cycle, swim, work out at a gym to massage the colon and intestines.

 

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