7 Foods to Relieve Constipation
Feeling constipated? Here are some healthy food choices to make to relieve constipation quickly and easily. Stick to these healthy alternatives and add these foods into your diet
Why not throw in a cup of spinach in your pasta. It’s full of fiber and contains magnesium, a mineral that can help move stool.
In case of constipation, “an apple a day” is still a golden advice. A small apple with the skin on contains 3.6 grams of fiber. The peels of many fruits contain insoluble fiber, which act as a natural laxative.
Broccoli is an amazing source of essential vitamins, protein, and fiber. Eating plenty of vegetables is essential for a good digestive health, add a cup of cooked broccoli added to any meal for an additional fiber is q good idea to relieve constipation.
4. Oatmeal to Relieve Constipation
Oats are rich in soluble fiber, which helps soften stool and make it easier for to pass through the intestines. They also contain insoluble fiber, which increases stool bulk and helps get everything moving. Include three servings of oatmeal in your diet every day to relieve constipation.
Include a handful of nuts such as almonds, pistachios, walnuts or peanuts into your diet every day. Toss them into salad, yogurt, or just munch on them as a snack for a fiber boost. As nuts are a great source of protein and healthy fats, just a half cup of whole almonds also gives you almost 9 grams of fiber.
6. Flaxseeds and Chia Seeds
Flaxseeds and Chia seeds are an easy way to add more fiber into your diet. 2 tablespoons of chia seeds pack 5 grams of fiber, while the same amount of ground flaxseeds adds about 4 grams. Sprinkling a spoonful of each into your morning oatmeal, smoothie or yogurt, or on top of your nutritious salad can help ease constipation
Berries are always in the superfood list due to their abundance of antioxidants, but they’re also rich in other essential nutrients. Half a cup of both blackberries and raspberries pack in about 4 grams of fiber each. Half a cup of sliced strawberries offers about half the amount. These berries are constipation relieving fruits, so throw your favorite berry into your morning cereal bowl for a low-calorie meal.
If constipation persists even after doing all the right remedies, or if you are seeing issues like bleeding or abdominal pain, consult your doctor or a GP.