Top 5 Foods for Constipation Relief

Top 5 Foods for Constipation Relief

top 5 foods for constipation relief

What is constipation?

Constipation is a common problem, and everyone experiences it from time to time.
Symptoms of constipation include feeling of not completely emptying your bowels, feces appears, dry . hard pains . stomach bumps or cramps, bloating and loss of appetite.
There are many causes of constipation, including diseases of the digestive system and side effects of medications, but for most people, a diet low in fiber may be the cause.
Fortunately, there are many foods that a person can eat to help alleviate constipation and foods that you should avoid as it can worsen constipation. Here is a list of 12 foods to eat to help relieve constipation. When planning a healthy diet, it helps to include plenty of high fiber options to help you stay regular and relieve constipation.

1. Beans to Relieve Constipation

beans to relieve constipation

Beans have more than 10 grams of fiber per serving of glass that is more than just about any other source of fiber. Beans are an excellent blend of soluble and insoluble fiber, which helps move food through the intestines to relieve constipation.

Make your choice:

• Baked beans
• black Eyed Peas,
• chickpeas,
• broad beans
• Pinto beans
• Red beans.
• Add them to salads, soups, casseroles or pastas.

2. Kiwi for relief of constipation

kiwi for relief of constipation

The tasty green kiwi meat may be exactly what the doctor prescribed to get relief from constipation. An average kiwi has about 2.5 grams of fiber and many vitamins and nutrients that are important for good health, including the intestines.
A kiwi is a berry. And like most berries, it has edible seeds. You can even eat the skin, although most people prefer to eat only meat.
A study conducted in 2013 with adults in advanced research on food and nutrition found that consumption of kiwi promotes regular bowel movements.
An earlier study by Taipei researchers also found that eating two kiwis a day increases the number of bowel movements in adults with constipation.

3. sweet potatoes for the relief of constipation

sweet potatoes for the relief of constipation

A sweet baked potato with skin has 3.8 grams of fiber, which can help make a difference. This high-fiber sweet potato helps prevent and relieve constipation. The skin contains most of the fiber, so it leaves the greatest benefits.
Regularly cooked potatoes are also a good source of fiber, with 3 grams in a small potato baked. Let the burning on the skin, and high calorie ingredients such as butter or sour cream.

4. popcorn to relieve constipation

popcorn to relieve constipation

Clean air popcorn is a good choice for a high-fiber snack that can help alleviate constipation.
A 3 cup popcorn filled air contains 3.5 g of fiber and less than 100 calories.
Just be careful to stay away from popcorn or popcorn loaded with butter as the fat content contains not only a lot of calories, fat can cause constipation

5.Dried fruit to relieve constipation

dried fruit to relieve constipation

Nuts are a good choice if you feel constipation because it contains more fiber than fresh fruit per serving.
Easy flavor is raisins, with 7 g of fiber per cup (versus 1 g in 1 cup of grapes).
Apart from prunes, dried fruits such as dried figs, raisins and apricots are excellent sources of fiber.
Add dried fruits to the cereal, or cook in bran muffins. Immerse it in water to soften it is difficult to chew
Just remember that if nuts have more fiber than fresh fruit, they also have more calories.