There are Many foods That Help With Constipation
Constipation is an uncomfortable condition that can be a symptom of a more serious health problem such as cancer. Defined as three or fewer stools per week, constipation can cause hemorrhoids and leave you feeling bloated, tired or sluggish. The hard, dry stools of constipation result usually result from a combination of three things: lack of exercise, insufficient fluids and too little fiber in the diet. Fiber is particularly important; the digestive system needs fiber to stimulate the intestinal contractions that move food waste out of the body.
Although you may not think of water as a food, your body is almost 60% water. Inadequate water intake is one of the primary causes of constipation and an increased water intake should be the first step in solving the problem. Drink at least two to three quarts of water each day in addition to other fluids such as coffee, juice or tea to keep your body well hydrated. You may need to drink more in hot weather or if you are exercising heavily.
There are numerous foods that help with constipation. Avoid processed foods or foods made with refined flour. Refined flour has been stripped of fiber, which is the most important food ingredient for preventing or improving constipation. Whole grain flours such as whole wheat flour, old-fashioned oatmeal – the kind you have to cook for about 10 minutes – and whole rye flour are preferred choices. In addition to fiber, whole grain flours provide a number of vitamins that are either not present in refined flour or that are synthetic forms of the vitamin.
Legumes in any form are another of the important foods that help with constipation. Beans of all kinds are very high in fiber. One cup of baked beans contains about 16 grams of fiber, which is about half the recommended daily intake. Legumes are available in a wide variety and can be used in many different ways: baked, in salads, added to soups or stews, mashed and eaten in burritos or as a dip for vegetables. Green beans and peas can be eaten raw, lightly stir-fried or steamed and buttered. There are lots of natural remedies for constipation.
Vegetables in general are among the foods that help with constipation. Choose dense, chewy foods with crunch for the best fiber content. Celery, corn, yams or sweet potatoes and peppers are good choices. Leave skins on your vegetables, whether cooked or raw, as the skins are often the best source of fiber. Many leafy greens such as chard and spinach are good fiber sources, although lettuce is surprisingly low in fiber. A baked potato with skin has about five grams of fiber. One celery stalk has one to two grams.
Fruits are another source of foods that help with constipation. Strawberries, raspberries, plums and especially apples provide between two and four grams of fiber a serving. Dried fruits can also be good sources of fiber, however they are high in sugars and can add calories as well. Very juicy fruits like watermelon provide some fiber, but as with vegetables, crunchy fruits like apples and pears are a better choice.
Nuts and seeds are another group of foods that help with constipation. Like dried fruits, they can be high in calories, so moderation is important. Almonds, one of the most fibrous nuts, have about 4 grams of fiber in one quarter cup. Brazil nuts have about one gram of fiber in each nut. Nuts can be eaten raw, made into nut butters or added to salads and baked goods.
When it comes to dealing with constipation, mother was right: eat your veggies. If you drink plenty of water and add fruits, nuts and whole grains to your diet as well, constipation should soon be a thing of the past.