Constipation can be a pain, pun fully intended. There is no worse feeling than the one that comes with being bloated wanting to go, but being unable to go. Not having enough fiber in your diet is often the culprit leading to constipation.
If you are taking medication, not drinking enough fluids, and not getting enough exercise this can make your situation worse. Luckily, there are things you can eat and drink that will help you conquer constipation.
Here are nine foods you can immediately add to your diet to help you relieve – even help prevent – your constipation and get your digestive system back on track:
Dried Prunes
Prunes are a common home remedy used to aid and relieve constipation. My mother always gave these to me when I was constipated as a kid and the prunes always did their job and helped me to feel relief. Here’s the reason why.
Prunes are rich in
potassium, vitamin A and rich in fiber, each aiding your digestion. If you are not a fan of dried prunes, you can drink prune juice as an option.
Cereals
You’ve heard breakfast is the most important meal of the day, and eating a high fiber breakfast can naturally help you ‘go.’ Dr. Gina Sam, director of the Gastrointestinal Motility Center at the Mount Sinai Hospital, told Health.com, “Your body’s contractions of the colon work at its highest level in the morning. That’s when your body is designed to poop!”
High-fiber wheat and oat cereals (insoluble fibers) usually have the soluble fiber psyllium as the main ingredient, which together not only helps your bowels but also your heart! If you’re not a cereal person, try a breakfast smoothie with a psyllium supplement, like Meta.
Pears
I love pears. Not only are they sweet, but they are very easy to digest. Pears are considered to be a natural laxative and help to make the movement of your stool through the intestines easier. The pears are an excellent choice because of the fiber found in its edible skins which contain a significant amount of fiber. If you aren’t a fan of pears, eating an apple is another good choice.
Broccoli
Broccoli has many health benefits and contains
lots of fiber. Eating one serving of this vegetable will ensure that you get 3.8 grams of fiber, which is 15% of the recommended intake for women and 10% for men.
It is recommended that women between19 to 50 consume 25 grams, while men in the same age should consume 38 grams, eating broccoli is a good way to increase your fiber intake and meet your recommended daily fiber intake.
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Kiwis
When eating fruits, you have to be careful of the fruits you eat because some fruits contain a lot of fruit sugar (fructose) which can cause you to have gas. So it’s important to integrate high-fiber and lower-sugar fruits that don’t create bloating and that can help you with your digestion.
Kiwi is an excellent option for a fruit that will provide fiber and help you with constipation. One cup of kiwi contains 5 grams of fiber, double what you need in vitamin C and gives you nutrients.
Popcorn
Popcorn is an easy way to add fiber to your diet. If you eat
3 cups of air-popped popcorn, it will provide you with 3 grams of fiber and 93 calories. You will get your fill of fiber in a snack without the high calories. Popcorn is a win-win snack option for you.
Water
Drink up. Water is one of the most important things you can drink to help you relieve your constipation. Water helps your stools to move quickly through your colon. One of the main functions of the colon is to reabsorb water.
If your body is not getting enough water and you are dehydrated, the stool hardens and becomes harder to pass. Make sure you are drinking 8-10 glasses of water a day and the food you are eating have a higher content of water.
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Oatmeal
If you are looking for a way to increase your fiber from both a soluble and insoluble perspective, oatmeal is a good choice. If you eat a half-cup of dry oats, it has 2 grams of insoluble and 2 grams of soluble fiber. When you eat insoluble fiber, it adds bulk to your stool helping your food to pass more quickly and easily through your stomach and intestines.
Soluble fiber dissolves in
water and forms a gel-like material. When these two types of fiber work together to bulk up a stool and soften it, it makes it easier to pass through your system.
Coffee
Coffee drinkers will be happy to know that drinking coffee can be helpful to relieving constipation. Coffee stimulates your muscle contractions in your colon, helping you to go to the bathroom. It has some other benefits as well.
Coffee helps with circulation, your memory, is full of antioxidants and helps you to improve your workouts. Drinking coffee first thing in the morning is a great way to get things moving along in your colon.
Adding these food and drink choices into your daily diet will help you to increase your fiber intake, improve your digestion, and ease your constipation.
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