Posted by: | Posted on: January 3, 2020
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Constipation is a common condition that affects people of all ages. It can mean that you’re not passing stools regularly or you’re unable to completely empty your bowel. Constipation can also cause your stools to be hard and lumpy, as well as unusually large or small.

Poor diet and lack of physical activity are the most common causes of constipation, so it’s a good idea to rule these out first before looking into other causes. … a diet heavy in processed foods, which are high in fat and sugar,lack of high-fiber foods,not enough water and other fluids.

If you add the following to your diet it may help to prevent constipation:

1.Oat bran.It is high in both soluble and insoluble fiber, which may help relieve constipation and support bowel health.

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2.Spinach and other greens.Greens such as spinach, Brussels sprouts and broccoli are not only rich in fiber but also great sources of vitamin C, vitamin K and folate. These greens help add bulk and weight to stools, which makes them easier to pass through the gut.

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3.Artichoke.Artichokes are a great source of fiber, which can help keep your digestive system healthy by promoting friendly gut bacteria, reducing your risk of certain bowel cancers, and alleviating constipation and diarrhea.They contain inulin, a type of fiber which acts as a prebiotic.

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4.Beans,peas and lentils.Pulses contain a mix of both insoluble and soluble fiber. This means they can alleviate constipation by adding bulk and weight to stools, as well as soften them to facilitate passage.

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5.Sweet potato.One medium baked sweet potato with skin has 3.8 grams of fiber (most of it is in the skin, so leave the skin on!), which can help prevent constipation. Regular baked potatoes with skin have about 3 grams of fiber and are also good options to prevent constipation.

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6.Citrus fruit.Citrus fruits are also rich in the soluble fiber pectin, especially in the peel. Pectin can accelerate colonic transit time and reduce constipation.They also contain a flavanol called naringenin, which may contribute to the positive effects of citrus fruits on constipation.

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7.Kiwi.Kiwi offers 5 grams of fiber, plus you’ll get other good-for-you nutrients, like more than double your daily vitamin C quota.Eating two kiwis a day increased the number of bowel movements in people with constipation.

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