Dietary fiber is considered an ideal food for constipation. Foods that are good for constipation are also the foods good for your health. Dietary fiber is important in relieving constipation because it adds bulk and softness to the stool. The fiber is part of the plant that is indigestible.
The soluble fiber ingests water and binds with fatty acids to form a gel-like substance, which is helpful in keeping the stool soft.
On the other hand, the insoluble fiber does not dissolve in water. Its function is to provide bulk to the stool. Now that we know fiber has two types, and both are found on all plant foods, it is important to know which foods contain which type of fiber.
Nutrition professionals advise that people choose fruits, vegetables, nuts, legumes, and whole grains. For relief, the fiber intake should be 20 to 25 grams per day.
Fruits are a good source of dietary fiber, so they are considered as food for constipation. If you eat plenty of various fruits, they do not just relieve your constipation. You can also be assured of good nutrition. Fruits are a good source of essential nutrients as well.
Some of the fruits that you should eat are pineapple, prunes, pears, peaches, apricots, papaya, and figs. Patients who suffer from irritable bowel syndrome (ibs-c) may eat fruits that are cooked, stewed, or dried for less irritating effect to the intestinal system.
More fruits to consider are apples, bananas, blueberries, cantaloupe, grapes, kiwi, cranberries, raspberries, strawberries,
Vegetables and legumes too are abundant in dietary fiber and nutrients. Vegetables are better half-cooked before eating. There are however vegetables that are eaten raw such as in salads. Some of these are cucumber, radish, and lettuce.
A few vegetables that you can add to your list are squash, peas, green beans, Brussels sprouts, cabbage, carrots, artichoke hearts, asparagus, and broccoli. You may also eat spinach, kale, and chard. Meanwhile, some of the beans to consider are canella, navy and pinto, kidney, and garbanzo.
Whole grains are another add-on to your vocabulary of food for constipation. If you buy foods of grain, ensure that they are whole grains and not multi-grains or multi-grained. Bran grain is different too; it can be irritating to your digestive system.
A few whole grains foods ideal for constipation are millet, barley, brown rice, whole grain breads, and cereals for breakfast.
Of course, nuts and seeds too are helpful. These are the almonds, cashew nuts, and sunflower seeds. Both the cashew and the almonds must be eaten raw, otherwise, they lose their efficiency in relieving constipation.
Besides eating food for constipation, it is also advisable that you drink plenty of water. Nutritionists and medical experts recommend 9 glasses of water a day. This helps soften the stool as well. Finally, it is always for good health that you exercise daily. You can start with walking, brisk walking, and jogging. However, you have to tell your doctor about your exercises.
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