Do you face difficulty in bowel movements, or do you pass it less than thrice a week? If yes, then you might be suffering from constipation.
The leading causes of constipation are not consuming enough fiber, changes in your lifestyle, stress, less water consumption, and ignoring the urge when you have to pass stool. Symptoms that can confirm this condition are if you have hard or lumpy stools, straining to have proper bowel movements, painful stools, feeling a blockage in that area, or feeling that it’s not all empty.
Facing constipation for a long time may lead to several health problems. So, it would be best if you were very careful regarding this condition. In this blog, you will gather information about the foods that you should add to your diet. The food items mentioned below can help you in handling problems like constipation.
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Apples
You might have heard the saying- ‘An apple a day keeps the doctor away’. Similarly, eating one apple every day can help in relieving constipation.
Now you might be thinking, how is it possible? Apples are among those fruits that contain higher fiber. If you eat 200 grams of apples, you will be able to consume fiber for approximately 4.8 grams.
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Kiwi
Do you know Kiwi has several benefits, out of which the best one is for treating constipation issues? A kiwi of 75 grams can contain approximately 2.3 grams of fiber.
According to a study in 2010, eating two kiwis for a month helped people with an increase in the number of bowel movements.
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Citrus fruits
Citrus fruits like grapefruits, mandarins, and oranges are good sources of fiber. Typically, 308 grams of grapefruit contains approximately 5 grams of fiber. An orange of 154 grams contains around 3.7 grams of fiber.
These fruit peels are rich in pectin, which can reduce constipation and accelerate colonic transit time.
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Green veggies
Green vegetables like broccoli, Brussels sprouts, and spinach are rich in fiber and vitamins K and C.
If you cook 180 grams of spinach, then you will be able to consume approximately 4.7 grams of fiber. Consuming 91 grams of broccoli can contain 2.4 grams of fiber.
You can add these items to your diet in the form of salad, soup, or snacks.
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Chia seeds
It is amongst one of the best fiber-dense foods. Only 28 grams of chia seeds can contain approximately 9.8 grams of fiber which is almost 39% of the fiber you require daily. It comprises 15% soluble fiber and 85% insoluble fiber.
Chia seeds can be consumed by wetting them in warm water, forming a gel-like structure. This will help in softening your stools and making them easier to pass.
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Flaxseeds
Using Flaxseeds to treat constipation is a traditional remedy. Whole flaxseeds of approximately 9 grams can contain almost 2.5 grams of fiber.
You can use flaxseeds in pieces of bread, muffins, and cakes or eat them on yogurt or cereal.
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Oat bran
Do you eat oat bran? If not, add this to your diet, as it contains more fiber than quick oats.
If you consume 31 grams of oat bran, then that will have 4.8 grams of fiber. In contrast, 31 grams of quick oat might contain only 2.7 grams of fiber.
Conclusion
Constipation is possible to treat if you bring changes to your lifestyle and your diet. There are several other items that you should add to your diet to get relief from constipation. Some food items are rhubarb, artichokes, pears, figs, sweet potatoes, and many others.
The food items mentioned above are fiber-rich, which can solve all your constipation problems. So, try solving your problems by making changes in your diet.
