Constipation may occur as a result of several causes including eating diet low in fibre, poor bowel habits, and problems in the elimination of stool. An average American eats between 8 to 12 grams of fiber a day, which is not enough. Fiber needs vary from person to another, a good target of fibre for women is 25 grams per day, while men are 38 grams per day, says Arthur Beyder, MD, Ph.D., a gastroenterologist at Mayo Clinic.
Constipation is a common problem that everyone experiences once in a while. Some of the symptoms include not able to completely empty your bowels when your stools appear dry/hard/lumpy, you feel stomach upset or cramps, bloating, and you may experience loss of appetite.
In this article, I will be guiding you on the list of best foods that can help relieve you from constipation fast and foods that you should avoid when you get constipated.
Beans are rich in resistant starch, beans provide twice as much fiber as most the vegetables we eat. It’s a fiber-like starch that helps improve transit time in the colon, also acts as a mild laxative, and helps balance the bacteria in your Gastro-Intestinal (GI) tract. Taking beans may provoke gas and bloat initially. It increases your fiber intake gradually; this may make you feel worse before you get better. Eating cooled beans just like taking salad may increase the resistant starch, and in turn, help relieve constipation. Examples of good beans are kidney beans, lima beans, pinto beans, baked beans, black-eyed peas and garbanzo beans. if you looking of what to eat when constipated and bloated, beans is one of the foods that make you poop immediately when constipated.
Just like beans, broccoli is also a very good source of fiber for constipation relief. It is low in calories and a great source of several nutrients. In other to get the best fiber out of broccoli, eat your broccoli raw because cooking it can reduce its fiber content. But if you like it cooked, try steaming it, broiling, or baking your broccoli so as to avoid extra calories. You can toss it with a very little amount of olive oil, salt, and pepper to add flavor to it.
Aloe Vera is rich in gut-flushing senna and cascara; you might want to add some aloe Vera juice to your smoothie or salad to get your Gastro Intestinal tract rolling again. Aloe Vera can also act as a laxative for some people.
One side effect of some fruits is that they contain a lot of fructose (fruit sugar) that can cause gas and bloat. That’s why Dr. Blaney recommends high-fiber, lower-sugar fruits that don’t cause bloated tummy and constipation, like kiwi. One medium sized kiwi has about 2.5 grams of fiber and lots of vitamin C and other nutrients that are very important for good health, including the intestines. A study shows that when you eat two (2) kiwis a day increases the number of bowel movements in adults that have constipation. this is another way of how to get rid of severe constipation.
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Whole grains like Oats, bran, barley, brown rice, and rye are all rich in fiber which is very good for bowel movement. Among all the whole grain bread, rye bread in particular help relieves mild constipation, per a 2010 study from Helsinki in Finland. To identify foods with lots of whole grains, check the Whole Grain Council’s stamp of approval. Rye bread has a component of dietary fibre called arabinoxylan which helps food movement through the intestine. Ezekiel bread is also a good alternative for constipation relief; it is made from whole grains and legume. Ensure you check the label before buying: The first ingredient should read “whole” before the type of grain, like “whole-wheat flour.” Don’t be deceived by “seven-grain” and “multigrain” bread, which is mostly made from enriched flour.
Dried fruits like dates, figs, prunes, apricots, and raisins, are another excellent source of dietary fiber that helps in constipation relief. Prunes, in particular, are very good because they are high in fiber and also contain sorbitol, which is a good natural laxative. Aside from prunes, dried fruits like figs, raisins, and dried apricots are very good sources of fiber. You can add dried fruit to your cereal, or bake it into bran muffins. Then Soak it in water to soften it if it’s hard to chew.
Since fiber is not digested, it retains the water as it passes through your gut. This water helps softens your stool and relieve constipation. Note that dried fruits are packed with a source of calories which may contain added sugar, so if you’re cutting down on sugar or watching your waistline, be sure to keep a moderate portion size and ensure you choose varieties without added sugar.
Eating more fruit pears, apples and plum can be one of the best constipation remedies because they are high in dietary fiber. fiber can be found in their edible skins which are also high in pectin, Pectin is a naturally occurring fiber. An unpeeled pear and a medium apple with skin contains 4.4 g of fiber each to help regulate digestive system
Pears also are very good for babies that have constipation. Get baby foods with pears as part of the ingredient and pear juice can also help aid constipation in infants.
This is another best option to ease constipation. Berries like raspberries, blackberries, and strawberries. “All are examples of berries fruits have a good amount of dietary fiber, Dr. Prather says. A cup of fresh strawberries has 3 g of fiber, while the same size serving of blackberries will give 7.6 g of fibre, and raspberries 8 g of fibre. Berries are low in calories, so you can eat as much as you like, you can take a big bowl of plain berries with low-fat whipped cream as your dessert, or toss them on your breakfast cereal, or you can even mix them into pancakes.This is another best way of how to get rid of constipation immediately
Popcorn is one of the best foods to relieve constipation fast, Popcorn is low in calorie and has more fiber. Air-popped popcorn or a healthy variety of microwave popcorn is a very good choice of high-fibre snack. Air-popped popcorn helps increase the whole-grains in your diet which is a very effective constipation remedy.
A filling of 3 cups of air-popped popcorn contains 3.5 g dietary fiber, and less than 100 calories.
Stay away from movie theatre popcorn or popcorn laden with butter because of the high-fat content. It does not only contain lots of calories, but the fat can also cause constipation.
If you want to know how to poop fast when constipated,Nuts are yet another source of fiber powerhouse to help ease constipation. Some of the best nuts are almonds, pecans, and walnuts. Taking 1-ounce of almonds gives 3.5 g of fiber, while a similar size or quantity of pistachios will provide 2.9 g of fiber, and pecans give 2.7 g of fiber. Take note of how many nuts you eat, because they are calorie-dense. Prather suggests this trick to control how much nut to eat: Cup your hand and fill only the palm part.
Seeds are also a good alternative source of fiber-filled choice for constipation relief. A scant one (1) tablespoon of sesame seeds gives 1.1 g fiber, while one (1) ounce of pumpkin seeds (that is about 85 seeds) provides a whopping 5 g fiber. You can sprinkle seeds on top of your salad for added fiber and crunch.
Nuts and seeds are calorie-dense, so keep portions small.
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In addition with fiber and getting regular exercise, drinking adequate water is the most important factor in relieving constipation and also answer the question of how to relieve constipation quickly. Water is very critical to help stool move easily through the colon. The main function of the colon is to reabsorb water. If you’re dehydrated, your stool will be harder and becomes more difficult to pass. It is recommended to drink at least 8 to 10 glasses of water a day, by Dr. Sam.
Many yogurts have live active bacterial cultures ( probiotics), The actives bacterial replenishes the good bacteria in your gut which can help with the entire health of your GI system. One of the analyses from an American Journal of Clinical Nutrition in 2014 says that probiotics help increase the number of bowel movements by 1.3 per week.
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