Before getting to know top foods to help with constipation let’s know the reason first why constipation occurs.
Constipation means irregular bowel moments and people who suffer from constipation have difficulty in eliminating the waste from their bodies.
Why do people suffer from constipation? The most common reason for constipation is poor diet, irregular eating pattern, and not chewing your foods for enough times that aid you in the digestive process.
In today’s world people loves to eat processed food like high sugary foods and foods made from refined white flour and white rice where the content of fiber is very low or almost nil.
And eating these types of foods on a regular basis result in constipation.
Not only processed food but high fatty foods also could be the reason for constipation.
Dairy and milk products which contain animal fat and hydrogenated oils also cause constipation and one can face the problem due to consuming.
But it totally depends on the person’s digestive system. Some people may face the problem and some may not.
How to treat constipation? The most effective way to treat constipation is the choose a high fiber and healthy diet.
High in fiber-rich foods will cause easy bowel moments and thereby reduce the problem which causes constipation.
A healthy diet should consist of enough fiber. Fresh fruits, vegetables, beans, oatmeal are some of the great options to get enough fiber in your diet.
Foods to help with constipation need to be taken in the right amount so that it can help to eliminate the waste from the body and clear the bowels and makes you feel better.
Here is the list of some great foods that are easy to get and help with constipation:
1. Whole grains
Whole-grain foods are the best source of fiber and an excellent option for constipation. You can add whole grains foods like oatmeal, brown rice, whole wheat bread, whole wheat pasta in your diet will help in easy bowel moment and constipation.
Apples are also a great option for fiber, fructose (fruit sugar), and also high in the water that improves your digestion system and prevents constipation.
A medium-sized apple contains approximately 4 grams of fiber, of that 2.8 grams of fiber that is insoluble while 1.2 grams is soluble fiber, mostly in the form of the dietary fiber called pectin.
A medium-sized pear contains approx. 6 grams of fiber which is 24% of your daily fiber need. Alongside the fiber benefits, pears are also high in fructose and sorbitol, compared to other fruits.
much of fiber found in its skin so eating pears without peeling of the skin is the recommended way to eat.
A study conducted in 2013 reported that eating kiwi promotes regular bowel moments. 38 people over age 60 were given one kiwifruit per 66 pounds (30kg) of body weight per day.
Resulted in an increased frequency and ease of defecation. So adding kiwifruit in your diet during constipation will help to get rid of it.
Broccoli is a great source of protein, fiber, and vitamins and minerals. By adding just half a cup of cooked broccoli you will get 2.8 grams of fiber that aid with constipation.
Broccoli can be eaten raw as a salad or cooked. broccoli contains a compound called Sulforaphane that may protect your gut and ease digestion.
Spinach is not only a good source of fiber but also contains vitamin C, vitamin K, magnesium, and folate.
One cup of spinach contains approximately 4.3 grams of fiber which is 17% of your daily fiber requirement.
Eating spinach raw as the salad will give you maximum digestive benefits.
7. Sweet potatoes
Sweet potatoes contain mainly insoluble fiber in the form of cellulose and lignin. They also contain the soluble fiber pectin.
One baked sweet potato with skin contains approximately 3.8 grams of fiber which makes it one of the best food options to help with constipation.
8. Citrus fruits
Citrus fruits like oranges, grapefruit, are a good food option to help with constipation.
They are rich in soluble fiber called pectin. So adding citrus fruits during constipation not only help you in aid constipation but also provide you vitamin C that will help to soften the stool, and help to eliminate it from the body.
All these benefits of citrus fruits makes it one of the best foods to help with constipation.