Constipation is an ailment that virtually everyone encounters at some point in their lives. It can be triggered by a variety of factors such as medication, a sedentary lifestyle, pregnancy, or even insufficient hydration. If not addressed, constipation can lead to unpleasant complications like hemorrhoids, anal fissures, or even fecal incontinence, which is the inability to control bowel movements.
Thankfully, there's a natural remedy for this uncomfortable condition: the right dietary choices. Here are five foods that can provide relief from constipation.
Oatmeal
Oats are a rich source of soluble fiber, a type of fiber that retains more water in the stool. This softens the stool, increases its bulk, and makes it easier to pass. One of the main benefits of Mylk Labs Oatmeal!
Chia Seeds
Packed with calcium and omega-3 fatty acids, chia seeds are an excellent fiber source that can also help curb your appetite. Just add two tablespoons of chia seeds to your smoothies, yogurt, salads, or oatmeal.
Prunes
Whether dried or stewed, prunes are fiber powerhouses, with one prune containing 1 gram of fiber. They also contain fermentable sugars like fructans and sorbitol, which act as natural laxatives.
Beans
Beans are a dual-fiber threat, containing both insoluble and soluble fiber. This combination aids the movement of stool through the intestines. Consider incorporating three servings of beans into your weekly diet to prevent constipation.
Raspberries
Among berries, raspberries stand out as constipation relievers. A single cup of raspberries packs a whopping 8 grams of fiber, twice the amount found in strawberries. Sprinkle a handful of raspberries onto your yogurt, smoothie, or salad for a fiber boost.
Other Tips ↓
Preventing constipation is often more comfortable than dealing with it. Here’s a few other tips:
Increase Fiber Intake
Gradually boost your fiber intake over a week, aiming for 25 grams daily for women, 38 grams for men, or 21 grams and 30 grams daily for those over 50.
Stay Hydrated
Consume at least eight cups of water each day.
Regular Exercise
Strive for at least 30 minutes of cardiovascular exercise five times a week, even in 10-minute intervals.
Balanced Diet
Incorporate plenty of fruits and vegetables into your meals, keeping the fruit skins for maximum fiber intake. Include whole grain sources like oatmeal, brown rice, and whole wheat bread, as they are fiber-rich and can bulk up your stool.
Making these dietary changes can make constipation a thing of the past, promoting not only comfort, but overall well-being. So, if you're looking for natural ways to relieve and prevent constipation, consider adding these foods to your daily menu. Your digestive system will thank you!
