Have you ever been constipated? It’s horrible. If you’ve had to deal with constipation more than once, it could be a sign of a more serious digestive problem. What are some foods to help relieve constipation?
Many times, most cases of constipation are just a sign that our diets need more fiber. Normal adults need up to 30 g of fiber a day to stay regular, which is far more than most of us usually taken in a day. Adding fiber into our diet should be done gradually to not shock our system. You don’t want to go from eating a few grams of fiber to 25 in the day, the bloating and cramping would be unbearable.
But what are the more fiber filled foods we can choose to add to our diet?
To keep constipation in its place and keep yourself regular, the bread you eat should be made from whole grains. Whole-grain breads usually are low in fat and they have a great amount of dietary fiber. Be sure to check the label before you buy. If in the ingredient list the first word is whole-wheat flour, this is a great choice. Darker breads are usually made with more whole-grain lighter breads are often made with bleached flour.
Beans, the magical fruit!
Beans are amazing for getting more fiber in your diet. Beans can provide twice as much fiber as most vegetables. You can get almost 10 g of fiber in a half cup serving of beans. Lima beans, great northern, and pinto beans have a little less fiber but still have up to 6 g per half cup. Beings are versatile, they can be tossed into salads, casseroles, any type of pasta, soups, or just on their own.
Pop the popcorn
Are you looking for a low-calorie snack that has a lot of fiber? Popcorn is a great choice. Go for air popped popcorn or a healthy variety of microwave popcorn. If you choose to put a lot of salt and butter on your popcorn, you could undo some of its benefits. Like with bread, popcorn is a whole grain, increasing whole grains in your diet is an effective constipation remedy.
Go raw, eat raw, indulge in plums, pears, and apples. Constipation can make you bloated. By eating more raw fruit it can be a constipation remedy because fruit is high in dietary fiber. Plums, pears, and apples are high in pectin, and naturally a natural fiber. Just one small pair has almost 5 g of fiber. Be sure to pack some fresh fruit with your lunch, every day.
Berry good for you
Berries are one of the sweetest constipation remedies available. Whether it’s raspberries, strawberries, blackberries, blueberries, any berries for that matter, all are examples of fruit with lots of fiber.
I have cup of fresh strawberries gives 2 g of fibre the same size serving of blackberries are it is almost 4. Berries are low in calories so you can eat a huge bowl with low-fat whipped cream as a desert or toss them into breakfast cereal or even add them to pancakes.
Start with cereal
There once was a time when high-fiber cereals tasted disgusting. This is not the case anymore. There are so many wonderful high-fiber cereals out there now that it’s easy to choose a cereal that has at least 5 g of fibre per serving. If your favourite cereal doesn’t have much fiber, add a few tablespoons of wheat bran or flaxseed. This trick promises that your breakfast is loaded in the fibre you need for your day.
Chop up a broccoli
Luscious green broccoli is a superstar choice for fiber. Much like beans, broccoli is low in calories and chock full of nutrients. The best way to eat it is raw. If you prefer your broccoli cooked, try steaming it instead of boiling it to keep its nutrients and fibre content in check. If you want, toss in a small amount of salt pepper and a little bit of olive oil for flavouring.
Go nuts about nuts
All right, nuts get a bad rap because of their high fat content. But nuts are another fiber powerhouse. The best kind to eat are peanuts, walnuts, and Brazil nuts. Only a small serving of almonds will provide 3.3 g of fiber, a similar size of pistachios will provide 2.9 g of fiber, pecans are a little bit less at 2.7 g.
Yes, nuts come with the caution, watch how many you eat because they’re calorie dense. A trick to be sure you don’t eat too many nuts is to cup your hand and only fill the palm.
Yes, you can eat baked potatoes
You’re some great news for potato lovers, you can eat potatoes without guilt if you’re trying to up your fiber intake.
One medium baked potato with skin has 3.8 g of fiber. Even better is a baked sweet potato with it skin, this provides almost 5 g of fiber. If you do if you like to boil your potatoes or mashed them, keep the skin on. It’s the best way to serve them.
It’s probably better to skip the French fries, just simply because they’re high in fat. You can make your own French fries by cutting potatoes in the shape of fries, spraying them with olive oil, add seasoning and bake in the oven.
Kiwi can help
A kiwi is a berry. Unlike most red berries, it’s seeds are edible. You can eat the peel on the kiwi, but most people don’t. The lush green flesh of the kiwi is just what the doctor ordered for constipation relief. One medium kiwi is full of vitamins and up to 2.5 grams of fiber.
A recent study shows that eating kiwi promotes regular bowel movements. Researchers in Taipei also found eating two kiwis each day increase the number of bowel movements in adults who are constipated.
Prunes are high in insoluble fibre as well. They have a laxative that is natural called sorbitol. Prunes were probably your grandmothers go to for constipation relief, and they could be yours too.
Researchers tested dried pitted plums i.e. prunes against a laxative and then 40 adults who were constipated we’re given both the laxative and the prunes. That was given the prunes recovered quickly from the constipation. More so than those who took the laxative.
If you have been having problems with constipation, it may be time to look at your diet to be sure that you were including foods that help relieve constipation. Many are common foods that we eat regularly, and we may just have to eat more of them. Maybe it’s as simple as changing to whole wheat bread.
In the end, are digestive system is not one to toy with. Being sure we eat all the proper foods for healthy bowel movement is important.