If you're struggling with constipation, you're not alone. It is a given that you may have suffered from chronic constipation at some point. The good news is that there are a number ofseveral things you can do to ease the condition, including eating more fiber-rich foods.
Fiber is an important part of a healthy diet and can help to keep you regular. When you eat foods that are rich in fiber, the fiber helps to add bulk to your stools, which makes them softer and easier to pass.
So if you're looking for some constipation-busting foods, here are 15 of the best foods high in protein and fiber to help you.
- Apples
An apple a day does more than just keeping the doctor away, it can help keep your motions regular. One medium sized apple with the skin contains 4.8 grams of fiber, which is 19% of the recommended daily allowance (RDA).
- Pears
Pears are another tasty treat that are high in dietary fiber and natural laxatives like fructose and sorbitol. Sorbitol in particular isis a sugar alcohol which isn’t absorbed well by the body and acts as a natural laxative by drawing water into the intestines.
- Citrus Fruits
Citrus fruits are acidic in nature, a great source of Vitamin C and an integral part of a fiber rich diet. In addition to pectin which acts as a natural bowel accelerant, citrus fruits like grapefruit, oranges and lemons also contain a flavanol called naringenin which increases fluid secretion in the colon and acts as a natural laxative, reducing constipation.
- Green Leafy Vegetables
Green leafy veggies are a high dietary fiber food. Greens like spinach in particular are a godsend when it comes to those dealing with chronic constipation. A whole cup (180g) of cooked spinach contains at least 4.8g of dietary fiber. This adds bulk & weight to the stool. and makes it easier to pass.
- Sweet Potatoes
Sweet potatoes are a prime example of a food rich in dietary fibre. A medium sized, cooked sweet potato (150g) contains roughly 3.6g of fiber. They contain both soluble and insoluble fiber. The insoluble fiber component is in the form of lignin and cellulose which can both aid bowel movement by adding weight and bulk to the stool. making it easier to pass.
- Lentils, Beans and Peas
Lentils, beans and pulses collectively known as pulses are dietary fiber foods that can aid in relieving constipation. One cup cooked navy beans (182g) (the kind used in baked beans) contain 19.1g of fiber. On the other hand, a half cup of cooked lentils (99g) containcontains a further 7.8g of fiber. The presence of soluble and insoluble fiber in these foods means they add weight and bulk to the stool and also and soften them, aiding in their smooth passing.
- Oats
Whole oats that contain the outer fiber of the grain, called oat bran is an excellent source of dietary fiber. One-third cup (31g) of oat bran contains a whopping 4.8g of fiber. A study conducted in the UK showed that products containing oat bran, when consumed in moderation twice a day, significantly improved the frequency and consistency of bowel movements and reduced pain in participants ages 60–80.
Fiber ought to be an integral part of one’s diet. They are a boon for gut health, help relieve constipation and keep bowel movement regular. Stay tuned for more insightful content on diet and well-being.
