Constipation is a very common issue and everyone experiences it occasionally. It is a feeling where you are not able to empty your bowels. If you’re unable to clean your bowels 3 times a week, you need to make alterations.
What alterations you may ask? Well, try and work on and change your diet and lifestyle. But I know not everyone is good at doing that. There are a number of foods that you can consume and get relief from getting constipated and having that feeling of being full.
Gastroenterologists of top hospitals in Lahore say that not all symptoms of constipation are seen in everyone. But a few symptoms that you need to keep in mind are;
- Anal tears
- Anal fissures
- Hard stool
- Abdominal pain and swelling
- Aggravation of hernias
Foods to Consume
The below listed foods are recommended to take when a person wants to get relief from constipation.
Beans are rich in soluble and insoluble fibers. Both of which are highly helpful in moving the food down the intestines. Per cup serving of beans have more than 10 grams of fiber which is more than any other source of fiber.
Choose your favorite beans from:
- Kidney beans
- Black-eyed peas
- Lima beans
- Garbanzo beans
- Baked beans
Add these beans to your meals, salads, soups, or pasta.
- Sweet Potatoes
To help get things moving along, you need to consume sweet potatoes. One baked medium-sized sweet potato contains 3.8 grams of fiber. This high fiber content helps in relieving constipation. The skin of the sweet potatoes contains most of the fiber content, so leave it on for additional benefits.
The luscious green fruit of Kiwi is the best you can have for constipation. One medium Kiwi has 2.5 grams of fiber present in it. With that, it contains other vitamins and minerals that protect your intestine’s health.
Kiwi is a berry-like strawberry and contains edible seeds. You can consume it even with the skin on. However, a lot of people prefer to just have the inner part.
- Nuts and Seeds
Although nuts are said to be a filling food. With that, it contains a lot of beneficial nutrients that help people dealing with constipation. Almonds, walnuts, and pecans have more fiber than any other nut.
1 ounce of almonds contains 3.5 grams of fiber. 1 ounce of walnuts contains 2.9 grams of fiber and pecans contain 2.7 grams of fiber.
Seeds are also another full fiber option for constipation. Sesame seeds and pumpkin seeds are quite helpful. A tablespoon of sesame seeds contains 1.1 grams of fiber, which is more than enough if added in more quantities. Add nuts to your salads, dressings, and meals for crunch.
- Apples, Pears, and Plums
If consumed with skin, a pear helps to get 5 to 6 grams of dietary fiber. Which is great to regulate the digestive system. Pears are especially great for babies with constipation. So, while buying food for babies try to look for foods that have pear as an ingredient. Pear juice is a great aid to relieve constipation in infants.
Fresh plums are not really high in fiber but dried plums/prunes have an immense amount of fiber in them. They have as much as 12 grams of fiber per cup.
A good size apple contains 5 grams of fiber which is a great addition to an everyday diet.
- Chia Seeds
The most fiber-dense food used by specifically health-conscious people nowadays is chia seeds. Chia contains 85% of insoluble and 15% of soluble fiber.
When chia comes in contact with water, it forms a thick gel. This when consumed results in softening of the stool making it pass out easily. Chia seeds are a versatile food and can be added to a lot of foods, such as they can be sprinkled on oats, cereals, and yogurt.
- Plenty of Water
You should be consuming a lot of water in order to help your constipation. Sweetened fruit juices and even vegetable juices and soups should be consumed in order to make the fiber work better. Water is also essential for the body, 8 glasses a day can make your gut work efficiently.
A high fiber adds bulk to the stool and makes it easy to pass out the stool. It should be kept in mind that a high fiber diet in some people worsens constipation. Although the water intake must never be disturbed. Remember to increase the water intake while increasing the quantity of fiber consumed.