Constipation & 13 Best Foods for Constipation.
What is constipation?
Constipation is very popular for everybody at some point in life, but it is not serious. It’s main symptoms are difficult bowel movements, your bowel movements happen less often than normal, hard or small stools, abdominal pain or swollen abdomen and even vomiting.
What causes constipation?
Constipation usually is easy to treat and even easier to prevent if you know its causes.
Lifestyle and Diet
A lack of exercise lifestyle and Poor diet can have bad effect on your digestive health. Some diet factors causing you feeling constipated are dairy products, high fat and sugar foods, lack of high-fiber foods, lack of water and other fluids, alcohol or caffeine. Besides, changes in your normal routine also lead to constipation.
Constipation is a popular side effect of many medications. Some medications that often cause constipation are antacids (with aluminum and calcium), diuretics, narcotics, supplements, antidepressants, anticonvulsants, and blood pressure treatments. Plus, Constipation can also be caused by the even the medications taken to treat them like laxatives. If you take them too often may make your digestive system to be too dependent on them.
Constipation is also a symptom of many health conditions.They are spastic colon, stroke, Parkinson’s disease, spinal cord injury, hypothyroidism (underactive thyroid), pregnancy, diabetes, lupus or evenaging. These conditions cause stool to pass slowly through the colon, leading to constipation.
Best foods for constipation
It is uncomfortable to talk about constipation, and even more uncomfortable to deal with. The most important is that you should know what the reason is causing your constipation to have suitable treatment. Changing your diet reasonably is one of the best treatments to constipation, for example, eating more high fiber foods. I would like to suggest 13 best foods for constipation that you can refer to treat or avoid constipation
Prunes is the first suggestion in my list because it is known as to be rich in fiber.One prune contains about 1 gram of fiber. This helps increase the bulk of your stools so they can move along on its way correctly. Besides, Prunes also have a laxative effect.
Different from other fruits, kiwi is high-fiber, lower-sugar fruits that doesn’t cause gas. Importantly, One cup of kiwi provides 5 grams of fiber to treat constipation condition that why it is suggested as one of the best food you should consider when having trouble with constipation. Additionally, it also provides other good nutrients for your body. For example, eating kiwis, you can get more than double your daily vitamin C quota. It’s really good for your health.
Popcorn is a health snack. It is a whole grain which has great low-calorie while offering more fiber to your body. However, don’t add the salt and butter into it because you can reduce its benefits. Increasing the whole-grains in your diet is the good way to treat constipation.
A tablespoon of ground flax seeds contains 2 grams of fiber. They are easy to throw into your daily foods for a fiber boost. Mix them with smoothies, oatmeal, or put on atop a salad. But don’t eat flaxseeds whole because your body will be difficult to digest them, it means that they will pass through your digest system without giving you any nutrients
According to researches, one large orange not only offers 4 grams of fiber for just 86 calories but citrus fruits also contain Naringenin which work as a laxative to help treat constipation.
Oatmeal offers both insoluble and soluble fiber. Insoluble fiber bulks up stool and helps food pass through the stomach and intestines quickly while soluble fiber dissolves in water and creates a gel-like material which soften stool and make it pass easier. A half-cup of dry oats may contain 2 grams of soluble fiber and 2 grams of insoluble.
The more rice you eat the lower odds of suffering from constipation you can get. People don’t know exactly why. But maybe it is because of the fiber in rice or eating rice make people have a healthy diets which helps to avoid constipation. Especially, a cup of brown rice offers 4 grams compared to 1 in white rice.
Aloe is known as good food not only for health but also for beauty. Aloe acts as a laxative for many people. It can be added to your smoothie or salad. Aloe Vera juice is also popular healthy drink. ALO Exposed Aloe Vera sold on Amazon is recommended.
This type of vegie is known as good food for constipation because of its fiber and an excellent source of magnesium (as a laxative). Spinach helps the colon contract and draw water in to flush things through.
Beans provide people with resistant starch, a fiber-like starch which are good for colon. They act as a mild laxative, and also help balance the bacteria in your GI tract. A cup of beans can provide more twice fiber than most vegetables. You can easily consume beans by mixing theminto any number of soups, salads, smoothies, or pasta, etc.
11. Green beans:
Green beans are very different from traditional beans, but they still contain be a good constipation fighter thanks to 4 grams of fiber per 1-cup. Moreover, they contain fewer fermentable sugars therefore you will not have trouble with gassy side effect as regular beans.
It is often known as the good food for gut because it replenishes the good bacteria in your gut. Especially, probiotics in yogurts helps increase the number of bowel movements and make things more comfortable when you go.
Raspberries, blackberries, and strawberries are a sweet constipation remedy. Almost fruits have a good amount of fiber and especially berries contain low in calories. In short, you can choose them as your constipation treatment.
Coffee and tea:
many people believe that coffee can stimulate the muscle contractions in the colon.But be careful: If you already got constipation,drinking coffee can make your problem worse because caffeine might be mildly dehydrating.
A healthy body always has healthy digestion.These above foods are considered as the best foods for constipation that you should add to your meal daily. Beside fiber, drinking enough water is also one of the the most important factors in relieving constipation. H2O is useful in helping stool move easily through the colon. Drink 8- 10 glasses of water a day and fill up on your foods with high water content. Do exercise and have health lifestyle are also the good treatments that you should notice.