Constipation is most commonly faced gastrointestinal problems. It is a common issue in which bowel movements are infrequent or difficult to pass. This occurs when you have fewer than three bowel movements in a week.
The type and severity of symptoms can vary from person to person. Some people experience constipation only rarely, while for others it’s a chronic condition. There can be many causes behind your constipation. And hence treatment is done accordingly. But, taking high fiber food is one of the best ways to relieve constipation.
Here is the list of food that can help in relieving constipation.
Water is the best medicine for health. As said, you should drink 8 glass of water a day for a healthy life.
As the main reason for constipation is dehydration/ lack of water. When a person becomes dehydrated, their intestines cannot add enough water to stools which makes the stool dry and hard and hard to poop out.
Stay hydrated. If you don’t like the taste of water, you can take lemon water.
RELATED: 9 Benefits of drinking water
2. Chia seeds
Anything with greater than five grams of fiber per serving is considered a high-fiber food. Chia seeds contain lots of fibers.
The fiber in chia is made up of 85% insoluble fiber and 15% soluble. When chia comes into contact with water, it forms a gel. In the gut this can help soften stools and make them easier to pass.
They work perfectly sprinkled onto cereal, oats or yogurt. You can also add them into a smoothie or veggie juice, or mix them into dips, salad dressings, baked goods or desserts.
Beans, lentils and peas are good for health and help in constipation as they are rich in fibers.
To include more pulses in your diet, try adding them to soups, blending them to make healthy dips, including them in salads or adding them into ground-meat dishes for extra bulk and taste.
4. Oatmeal/ whole grain foods
Oats are great for constipation. They are full of soluble fiber, which helps dissolve water, softening stool and making it easier for it to pass through the intestines. They also contain insoluble fiber, which increases stool bulk and helps get everything moving. Basically, they become a dream team and work their poop-inducing magic.
Nuts like pistachios, peanuts, almonds, or walnuts helps in gastric complaints. They’re a great source of protein, fibers and healthy fats. Just a half cup of whole almonds also gives you almost nine grams of fiber. While they’re a great source of protein and healthy fats, just a half cup of whole almonds also gives you almost nine grams of fiber.
Fruits like berries, banana, oranges are rich in fibers, helps in relieving constipation. Always prefer fruits over juices as they are rich in fibers and other nutrients as well. The peels of many fruits contain insoluble fiber, which acts as a natural laxative.
A diet high in fiber helps add bulk and weight to stools, soften them and stimulate bowel movements. However, in some people, high-fiber diets can make constipation worse, so it’s important to talk to your healthcare provider about what is right for you. You can avoid chips, red meat, cookies, banana and fried food for better passage of stools.