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Foods that ease your constipation woes

These are the eight excellent food items you must have if you are facing constipation.

Although this is not an amusing topic, we definitely would like to have at least one complete bowel movement a day. You should feel like your bowels have been emptied rather than just partially eliminate it. And everyone loves to drop those red roses smoothly. While the recommended dietary intake for dietary fiber is 25 to 38 grams per day, most of us do not include enough fiber in the diet. Here are the excellent eight foods:

Beans

beans

They are a great source of both, fiber and magnesium. Black, adzuki, black eye, kidney and many more, beans pair well with just about anything. The bean intake must be slow if you’re not used to eating them, to give your digestive system time to adjust.

Prunes

dried_prunes

Prunes are dried plums. Per cup serving of this fruit mounts up to consumption of 10 grams of fiber. This is one of the most fibrous sources. They have a great mixture of soluble and insoluble fiber. Both help in keeping the food moving through the intestines.

Leafy Vegetables- Spinach, Chard, Kale

rainbow-swiss-chard

They are high in fiber and magnesium. They naturally treat constipation. Kale is referred as “Mother of all Greens.” The vitamins, minerals and other nutrients found in kale have powerful antioxidant properties. Chard helps in digestive health, preventing constipation and diarrhea. It also helps you to feel fuller.

Kiwi

kiwi

High in fiber, Kiwi has a high water content too, which makes it a useful tool to get the bowels moving. This fruit also gives you all the vitamin C you need and is high in potassium. Eating a kiwi fruit following a meal has been linked to improved digestion and reduces the discomfort feeling of full.

Oatmeals

oats

Oatmeal is another high-fiber food that helps you prevent and relieves constipation. Eating a bowl of oatmeal is a great way to start the day. In our stomach, water gets mixed up with fiber to create a gel-like substance that delays the time when the food goes from stomach to the small intestine.

Sweet Potatoes

sweet-potatoes

The skin of this plant consists most of the fiber which prove to be beneficial for the bowel.  One cup of sweet potatoes contains 4 grams of fiber. They are easy to digest since they’re rich in starch.  It is soothing for the stomach and intestines in a way that would make you avoid any difficulties of passing or digesting them.

Apples

apples

‘An apple a day keeps the doctor away.’ This certainly sums up the phase. Apples are fruits that benefits the body in many ways. It helps in functioning of the digestive systems and also prevents and relieves constipation. They have also been known to relieve bouts of diarrhea.

Yogurt

yogurt

Our body needs some good bacteria and yogurt has it. Now, this friendly bacteria is called ‘Probiotics’. They are the live micro-organisms that helps in preventing diseases. This helps in making the bowel movements get better.

The idea that ‘poop should be perfect’ is just a myth. Including these fiber rich foods in your daily meals will help you clear your bowel leaving you light weighted 🙂

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