10 Foods To Eat If You Are Constipated

Every one of us feels uncomfortable when talking about bowel movements. Then again, nobody is pleased with being constipated either. Here, we will help you to avoid both these problems.

According to MedicalNewsToday:

“Constipation is a condition of the digestive system where an individual has hard feces that are difficult to expel.”

This is an acute condition which happens when the colon absorbs water from the feces; it is something that the colon does until feces exit the bowels. If the feces remain in the colon for too long, they are going to become hard and dry. As a consequence, they may be very painful to expel.

One gastroenterologist and assistant clinical professor at the School of Medicine at Tulane University, named Jordan Karlitz, M.D., said:

“The key is having enough fiber in your diet. You want a good balance of soluble and insoluble fiber as well as enough water intake.”

Soluble fiber stimulates fecal water absorption, while insoluble fiber encourages healthy intestinal movement. Karlitz said that of all the main culprits of constipation, the number one is poor diet.

Here are the 10 foods which you should consume if you suffer from constipation:

1. Almonds.

As you probably know, almonds are packed with heart-healthy fats and different nutrients. Moreover, they are an excellent source of soluble fiber, with two handfuls containing about 3.5 grams.

2. Broccoli.

According to some researches, not eating enough vegetables and fruits will make you more susceptible to constipation. When battling constipation, broccoli is probably one of the healthier choices, with more than 5 grams of insoluble fiber per cap.

3. Black beans.

Black beans are one of the most abundant sources of soluble fiber around, and they contain over 15 grams in only 1 cup. These legumes are also great source of protein. If you suffer from constipation, these tasty beans will definitely solve your problem.

4. Ground flaxseed.

Flaxseeds are an incredibly versatile fiber source. Ground flaxseeds can be added to a lot of foods or beverages, and just one tablespoon on the stuff contains almost 3 grams of soluble fiber.

5. High-fiber cereal.

Breakfast time is the chance to attack constipation first thing in the morning. You should skip sugar-laden stuff and reach for cereal which contains almost 5 grams of fiber per serving.

6. Oatmeal.

When we speak about breakfast, oatmeal is an excellent choice as of its wide range of health benefits. Additionally to being heart healthy, the oatmeal will help you to balance the levels of cholesterol and eases digestion. A ¾ cup serving of oats contains 3 grams of soluble fiber.

7. Prunes or prune juice.

Prunes contain a substance which is known as dihydrophenylisatin, which is a natural laxative which helps muscles contractions. The prunes also include sorbitol, which is a sugar alcohol which may also serve as a laxative. Those individuals that are sensitive to sugar substances should refrain.

8. Yogurt.

As a general rule, it is smart to stay away from the dairy when you are constipated. But, yogurt is an exception as of its high concentration of healthy bacteria, i.e., probiotics. You should try a lower sugar kind, like the Greek yogurt.

9. Strawberries.

The tiny seeds in the strawberries are what actually give them their high soluble fiber content. If you don’t love strawberries, a ripe banana is going to provide almost the same amount.

10. Whole wheat bread.

The whole wheat bread is low in fat and high in dietary fiber, as well as complex carbs – nutritional attributes which may be helpful in easing constipation. The average slice of whole wheat bread contains twice the amount of dietary diber than white.

Are you wondering why you battle constipation? What else you can do when you have tummy problems? Here are some interesting and quick facts about this condition to use as a reference:

• Constipation usually happens as too much water is absorbed by the colon;

• Some of the causes of constipation may be aging, certain medications, or a sedentary lifestyle;

• Certain lifestyle changes such as better diet, as well as more exercise will often result in fewer episodes of constipation;

• The use of laxatives has to be reserved as a last resort;

• There are people that may become constipated by consuming milk or some other dairy products;

• Individuals that have irritable bowel syndrome or IBS often experience constipation more frequently than other people;

• At a time of pregnancy, women are more susceptible to constipation as of the hormonal fluctuations and uterus compression;

• As we are aging, our metabolism ages, in turn it reduces intestinal activity. The result is more frequent bouts of constipation.

Source: improvehealthandlife

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