Best foods for constipation relief
Eating the right foods for constipation can be the best way to stop irritated, puffy feelings that are caused by Intestinal obstruction. Almost all Americans will experience some form of constipation at some point in their life.
It is a common condition and can be easily treated with the right diet. The American Dietetic Association recommends consuming 20 to 35 grams of fiber daily. The average American only eats five to fourteen grams a day. There are many foods that you can eat to help cure constipation.
Here are some of the best foods for constipation relief.
The latest dietary guidelines recommend triple your intake of beans from one to three cups a week. Just one cup of cooked beans provides 12 grams of fiber. Nutritious choices are:
- Split peas
- black beans
- kidney beans
- Lima beans
- Pinto beans
The healthiest types of grains are whole grains because the essential parts of the naturally occurring nutrients are intact. Whole grain products are foods that do not contain all of the bran and germs. Whole grain products for consumption are:
- full grain
- Andean millet
Unprocessed wheat bran
Wheat bran is one of the most high-fiber forms in the world. One cup of wheat bran provides about 99 percent of your recommended daily fiber intake. This makes it a great cure for constipation.
Add unprocessed wheat bran to baked goods for fiber and flavor. Really raw, “unprocessed” wheat bran is not roasted and must be kept in the refrigerator. You can buy it in specialty stores and online.
Unrefined breakfast cereals
In their natural state, breakfast cereals are an important source of fiber. Oatmeal and hot whole grain cereals are nutritious ways to start the morning. For cold cereals, look for varieties with the first ingredient listed as whole grain, whole grain, oats, corn, or bran and containing two grams of fiber per serving.
Dried fruits are effective for pushing food out and stopping constipation. The skin of dried fruit contains fiber that the body can’t break down, as well as sugar, which causes the colon to force stool out. Eat plums, apricots, figs, cranberries and apples as the perfect food for snacks when you are constipated.
Fresh fruit is nature’s laxative that gently relieves constipation. All fruits are easy to take in and digest. However, the top fruits for constipation are:
Fact: Just one cup of blueberries contains 3.6 grams of fiber.
Vegetables are high in fiber and help prevent constipation. All vegetables are beneficial, but raw vegetables help more than cooked ones. Cooked yourself, one cup of broccoli contains 5.2 grams of fiber. Vegetables like cauliflower, okra, and spinach have the added benefit of lubricating the intestines and making bowel movements easier.
Slowly add constipation foods to your diet while reducing high-fat foods like:
- Ice cream
- processed foods
Tip: When increasing your fiber, it is important to drink the recommended 8 to 10 cups of water per day to aid digestion.
Eat these foods to help relieve constipation. For more help with constipation read our articles on our website or read our book “The complete herbal guide. ”Start making small changes today for a healthier tomorrow.
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