Diet to Relieve Constipation

 

Constipation Relieving Foods

Constipation Overview

Constipation is often because there is not enough water in your stool, a problem that occurs when too much fluid gets absorbed in your intestines. Stool becomes too hard and dry and it is difficult to pass. By eating Diet to Relieve Constipation, we can control this condition. Constipation can be caused by following reasons:-

  1. Use of certain medicines
  2. Use of Certain Vitamins
  3. Diet lacks enough fiber,
  4. Holding Stool for long time
  5. Sedentary life style lacking enough exercise

Diet to Relieve Constipation

Whole Grains
Whole Grains

All the foods that provide you enough fiber for minimum daily requirement are good to be added in Diet to Relieve Constipation. Good fiber sources include:

  1. Bran and Other Whole Grains. These are found in cereals, breads, and brown rice. Including these in the Diet to Relieve Constipation can have good results.
  2. Vegetables

    Brussels Sprouts
    Brussels Sprouts
  • Brussels Sprouts. Brussels sprout was first cultivated in large quantities in Belgium; hence they are named as “Brussels” sprouts. Brussels sprouts are high in fiber, Vitamin C and may help prevent cancer. Fiber in Brussels sprouts aids in digestion and helps lower cholesterol.
    Carrots
    Carrots

     

  • Carrots. Carrots are low in fat and calories and high in fiber, making them a great snack with residual power. When you eat a high-fiber food like carrots, the fiber passes through your gastrointestinal tract without being digested and absorbed. Instead, the fiber combines with water to produce soft, bulky stools that travel easily through your intestines and out of your body. A diet rich in fiber helps avoid constipation and chronic digestive disorders.

    Asparagus
    Asparagus
  • Asparagus.  Asparagus officinalis is a spring vegetable, a flowering perennial plant species in the genus Asparagus. Asparagus is one of the most nutritionally well-balanced vegetable having high fiber and very low sodium and calorie content. Including this in the diet to relieve constipation, can give good results
  1. Fresh Fruits. Fresh Fruits including citrus are well suited in diet to relieve constipation. Some of the fruits high in Fiber are as follows:-
    Apricots and Prunes
    Apricots and Prunes
    • Apricots.  They are also very high in fiber and have the additional nutritional benefits of being low in saturated fat and sodium. Apricots are loaded with vitamins and minerals essential for a healthy diet.
    • Prunes. Prunes and prune juice have been used for many years to help relieve constipation. Prunes are high in insoluble fiber as well as the natural laxative sorbitol.
  1. Beans. Beans have more than 10 grams of fiber per cup serving while your average daily fiber requirement is about 25 grams. Pick up any of the following:-
    Black-Eyed Peas
    Black-Eyed Peas
    • Black Eyed Peas.  A staple food in certain warm climates where they grow, black-eyed peas earned their alternative name, cowpeas, from their use as cattle fodder. Many vegetarians use legumes to substitute for meat when planning meals. One serving of black-eyed peas is equal to one-half cup. Black-eyed peas are very good fiber sources, providing 4 grams or 16% of the recommended daily value.
      Garbanzo Beans
      Garbanzo Beans

       

    • Garbanzo Beans.  Garbanzo beans are a round type of legume also known as chickpeas. These are High fiber and low fat food and these are used in many traditional dishes across the Middle East and East Asia.Lima Beans
    • Lima Beans.  Phaseolus lunatus is a legume grown for its edible seed. It is commonly known as the butter bean or Lima Bean. Lima beans, like other beans, are rich in dietary fiber; therefore, lima beans and other beans are useful foods for people with irregular glucose and metabolism disorders.
      Pinto Beans
      Pinto Beans

       

    • Pinto Beans.  Pinto beans are oval-shaped, brown beans commonly used in Mexican-inspired dishes. Pinto beans are an excellent source of many key nutrients. Eating just half a cup of pinto beans counts as one serving of protein. Pinto beans also offer important health benefits, such as lowering cholesterol due to their high fiber content.

      Kidney Beans Red and White
      Kidney Beans Red and White
    • Kidney Beans. Kidney beans are named for their shape  that is similar to kidney organ.  Kidney beans generally come in red and white colors; White kidney beans are a protein-rich starchy vegetable, full of vitamins, minerals and an excellent source of dietary fiber.
      Dry Fruits
      Dry Fruits

      White kidney beans are considered super foods due to their high mineral, vitamin, protein and fiber content. Kidney beans are great source of fiber where it helps you lower your cholesterol and control sugar.

  1. Dried Fruits.  Dried Fruits such as raisins, dried apricots, dried prunes, figs etc are high in fiber and suitable to be taken in diet to relieve constipation.

    Flexseeds
    Flexseeds
  2. Flaxseeds. Use Flaxseed to ease constipation symptoms. It can be sprinkled on salads, cooked vegetables, and cereals.
  3. Plenty of Liquids.
    Warm Water
    Warm Water

    Drink plenty of liquids like water and juice. Eight glasses (8-ounce each) are recommended per day for good hydration.

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