Constipation may be a symptom of inadequate or improper diet and it is a condition closely related with the foods you consume during the day. Generally, eating foods rich in healthy fats such as fiber and omega fatty acids can alleviate constipation. On the other hand regular consumption of heavy fats and processed foods that do not contain dietary fiber slows down bowel movement. Consuming sufficient quantity of water throughout the day is as important as foods in the treatment of constipation. It is possible to get rid of from your chronic constipation problems with few changes in your diet.
Recommended Foods for Constipation
Water: First of all you need to increase the water consumption. The water does not only provide the necessary minerals for your body, it also provides the fluids for the function of bowels and soften the stool. The point to be noted in here is; water should be consumed just as water it should not be taken from carbonated drinks, tea and coffee.
Fruits and Fruit Juices: In some people grape and plum juice can be good for constipation by softening the bowels. In overall dried fruits especially dried plum and dried grapes are recommended against constipation since they contain high portion of dietary fibers. The freshly squeezed fruit juices can be good for constipation however those who have reflux or ulcers should be careful in acidic fruit juice consumption.
Beans and Legumes: Beans and legumes rich in fiber can be a good helper in terms of finding a solution to constipation in a short time. These foods soften the bowels and facilitates to make your toilet. You can add some chickpeas, kidney or beans to your daily diet without forgetting that excess consumption may lead to gas and swelling.
Vegetables Containing Fiber: Consuming the salads prepared from dark green leaves (no sauce and low fat) regularly will provide the fiber needed by the digestive system. In many sources broccoli is said to be very good vegetable in terms of these fibers however you should not forget that it may lead to gas in the same proportion. Carrots, sweet potatoes, asparagus, Brussels sprouts, cabbage, artichokes are among the vegetables that are used against constipation.
Cereals: Especially wheat, oat bran and whole grains are good for constipation by helping to digestion. You can use corn flour and rye too however make sure that they are raw. Salt free and fat free popcorn can be used as both snack and against constipation.
List of Foods that Contain Fibers and Aid Digestion
You can find some foods that contain fiber and good against constipation in the following list.
- Potatoes (boiled with peel)
- Boiled broccoli
- Brussels sprouts
- Green beans
- Kidney bean
- Brown rice
- Whole meal bread
- Dried apricot
- Dried plum
As well as consuming foods that are good against constipation, it is important to remove the foods from your diet that causes constipation. You can shorten the constipation period by staying away from foods containing animal fats, eating meals little by little, not consuming fast foods and processed, canned foods. If your constipation continues despite all the measures you take you should consult your doctor for proper diagnosis and treatment.