Each one of us has different toilets habits, but most experts say that three or fewer bowel movements per week could indicate a problem. Constipation could come from medical conditions, medications such as antidepressants or painkillers, and other factors. However, most of the time, it is caused by what we are eating ( or what we are not eating ). The key element in foods that are best for constipation is fiber, which you will find in fruits, vegetables, nuts, beans, and whole grains.
Fiber is the part of plant material that you cannot digest. And the reason why it is helpful for constipation is that it serves to both add bulk and softness to the stool. Soluble and insoluble fiber are both good for constipation.
However, too much fiber too soon can be hard on your system and cause gas and bloating. Therefore, make sure to introduce fruits and vegetables slowly into your daily regimen.
- Get things moving with the following list of food down below :
- 1- Oatmeal :
There’s a lot of commotion about whether oats help relieve constipation, or on the contrary, makes it worse. The reason for that is their high content in fiber, and oats are a dream combo when it comes to that: They are full of both soluble and insoluble fiber. Experts recommend including three servings of whole grains in your diet daily, especially oats and brown rice.
What’s more, oatmeal may help you lower your cholesterol, your blood sugar levels and will help you maintain a healthy weight.
- 2- Water :
Water health benefits are too many to count. Not only does it keep us hydrated, but, in our case, it is also a great choice because it will help make our bowel movements more regular.
Constipation is related to mild dehydration in the colon. When your body is properly hydrated, less water will be withdrawn from the colon. This will keep your stool soft and easy to pass.
Try to drink at least eight glasses of water a day to prevent constipation. Aiming to have a bowel movement around the same time each day can also help some people poop regularly.
- 3- Nuts :
Nuts such as pistachios, peanuts, almonds or walnuts, are small but mighty. They are packed in heart-healthy fats and are good for you if consumed in a reasonable quantity. Almonds, in particular, come with a dose of soluble fiber. Two handfuls of almonds contain 3.5 grams of fiber.
- 4- Berries :
Berries are abundant in antioxidants and other essential nutrients. Thanks to their tiny, edible seeds, they are also very rich in fiber. Half a cup of both blackberries and raspberries contain about four grams of fiber each.
Half a cup of strawberries offers around half the amount.
- 5- Prunes :
Prunes are a natural source of sorbitol and dihydro-phenyl isatin, which can help alleviate constipation. These two compounds help stimulate digestion by helping to move water into your large intestine. Prunes are also very high in fiber, contain around six grams per half-cup.
If you’re not into prunes, figs or apricots may do the trick.
Tip: Drinking a prune juice when you’re plugged up will surely help relieve your bowel.
- 6- Kiwis :
The downside of kiwi is that it’s a fruit high in fructose, which means it is high in fruit sugar. Generally, doctors suggest fruits high in fiber but low in sugar to avoid bloated tummies and gas. However, kiwi is still good for constipation, as one cup alone offers 5 grams of fiber. It also contains other nutrients good for your health, such as vitamin C.