Best Foods To Prevent Constipation

Although it may be an uncomfortable topic to bring up, constipation is a surprisingly common problem. When your diet lacks fiber, it can throw off your digestive system and leave your stools not moving through your intestines as they should.

What we eat can have a huge impact on our digestive systems and wellbeing, so it's important that we maintain a balanced diet with lots of fruits and veggies. Additionally, boosting physical activity and drinking more fluids can help prevent constipation caused by certain digestive conditions such as colitis and colon cancer.

How To Treat Constipation Symptoms

Don't feel like reaching for the medicine cabinet just yet if you're struggling with constipation. You can find the relief you need right in your pantry! Fiber-rich foods are the perfect solution to your uncomfortable discomforts and can help get things moving in no time. Try stocking up on these items in your kitchen for easy and quick relief.

It's essential for your overall health and wellbeing to ensure your intestines and colon remain in good condition, which will involve having regular bowel movements. If not, an accumulation of bacteria and toxins can lead to a range of unpleasant and potentially dangerous health issues. In extreme cases, constipation can even prove fatal. To support your colon, increase your dietary intake of fiber. As defined by the FDA, fiber is a type of carbohydrate found in plant-based food, such as fruits, vegetables, whole grains, nuts, and legumes. Eating these foods is an easy, enjoyable way to maintain a healthy digestive system.

Achieve your optimal health by following the U.S. Dietary Guidelines and make sure you get the recommended 25 grams of fiber for women and 38 grams for men each day. Incorporating fiber into your diet is a small effort that can have large rewards - from easing digestion to helping you maintain a healthy weight.

If you're following a low carb, intermittent fasting, or keto diet, you may be at risk of constipation. Adding fiber-rich foods to your diet and sprinkling fiber powder into your drinks can help ward off this uncomfortable side effect and ensure your digestive system is running smoothly. Enjoy the health benefits of your diet while avoiding constipation with these simple strategies.

Are you dealing with diabetes or carrying a few extra pounds? If so, these are the top foods that can help keep constipation away from your diet.

Apples

If you're looking for an easy way to get more fiber in your diet and aid digestion, why not start adding apples to your meals? Granny Smith apples in particular are a great source of dietary fiber, so they're a great choice for an extra-fiber boost!

Did you know that a single delicious medium-sized apple can provide you with an incredible 19% of your recommended daily fiber intake? Not only that, but this fiber is made up of a perfect blend of both insoluble and soluble varieties, the latter of which is mainly pectin. When pectin is fermented in the gut, it creates short-chain fatty acids that can help attract water and soften the stool, allowing for an easier and quicker digestive process.

Coffee

Did you know that coffee can do more than just give you an energy boost? As it turns out, caffeine, the natural stimulant found in coffee, can act as a diuretic and even stimulate your bowel movements. So, if your diet allows, why not enjoy a cup or two throughout the day? Just remember, don't indulge too close to bedtime as this can interfere with your sleep.

Rather than reaching for a cup of coffee, why not switch it up with a cup of divine green tea? Not only will you get an energy boost, but you'll also reap the health benefits that green tea offers. Studies have proved that green tea can help ease mental health issues and make you feel more relaxed and tranquil.

Spinach, Broccoli And Other Greens

Load up on these fiber-filled greens like spinach, brussels sprouts, and broccoli for nutrients such as folate, vitamins C and K. Not only will these help support your digestive process, but they can also boost your stool's bulk and weight.

Fiber-packed spinach is an easy way to add flavor and goodness to your favorite dishes! One single cup (180 grams) of cooked spinach contains an impressive 4.7 grams of fiber - that's 19% of your recommended daily intake. So why not sweeten up your usual recipes with a spinach twist? Bake a quiche, whip up a pie, or simmer a soup. Or if you're looking for something simpler, try adding some baby spinach or other tender greens to your salads and sandwiches for an extra fiber-filled boost.

These tiny veggies are bursting with nutrition - only 5 Brussels sprouts provide 14% of your daily fiber needs!

A single cup of broccoli (91 grams) is jam-packed with 2.4 grams of fiber – that's a whopping 10% of the recommended daily intake of fiber!

Chia Seeds

Did you know that just 1 ounce (28 grams) of chia seeds is packed with an impressive 9.8 grams of fiber, providing nearly 39% of your daily recommended intake? Not only that, but the fiber in chia is an incredibly well-balanced mix of 85% insoluble and 15% soluble fiber – making it one of the most fiber-rich foods around!

When you mix chia with water, it creates an amazing gel-like substance that helps to make your stools softer and easier to pass through your system. Even more remarkable is that chia can absorb up to 12 times its own weight in water, adding bulk and weight to your stools.

If you're looking to give your meals an extra boost of fiber without much effort, chia seeds are the answer! Not only are they extremely versatile, but they can also be incorporated into all kinds of different dishes.

Final Thoughts

Don't forget to stay hydrated when you up your fiber intake - water is key to keeping your digestion on track and avoiding worsening constipation.

If eating plenty of water and fiber-rich foods isn't solving the problem, it's essential to consult a doctor immediately. Don't be afraid to request a prescription or the perfect treatment to get you feeling better.