Constipation is a condition where there is difficulty in emptying the bowels; it’s normally associated with hardened feces. Causes of constipation include low fiber diets, hormonal disorders, medication, bad bowel movements, lack of regular exercise, insufficient water, advanced age and high levels of estrogen and progesterone during pregnancy can lead to constipation.
Some symptoms of constipation include hard or small stools, infrequent bowel movements, lower abdominal pain, bloating, swelling and discomfort, anal fissures caused by hard stool, diseases of the central nervous system like multiple sclerosis and stroke, and bowel movement strain.
Part of treating constipation involves altering your diet plan to incorporate more foods with high fiber content. Dieticians normally recommend 30g of fiber every day. Good food sources of fiber include:
- Beans – They have a resistant fiber-like starch which helps improve transit time in the colon, acts as a mild laxative and assist balance bacteria in your gastrointestinal tract.
- Broccoli – A ½ cup of cooked broccoli has 2.8 grams of fiber that aids with constipation, and it’s also full of vitamin C.
- Carrots- Carrots are high in fiber. To improve your stool movement, incorporate raw carrots into your diet. Cooked carrots could lead to constipation though.
- Pineapple- Pineapple juice is a good way to regulate your digestive system and can help you avoid constipation in the first place.
- Whole grain bread- Are full of fiber which is not only good for your bowel movement but also helps with your heart.
- Berries – Berries (blueberries, strawberries, raspberries) are tasty and easy to eat. Substitute your normal snack with berries as they are full of fiber necessary for relieving constipation.
- Sweet Potato – the potato skin contains most of the fiber in potatoes. Leave the skin on when preparing potatoes. One medium baked sweet potato with skin has 3.8g of fiber which helps prevent constipation.
Other foods that have fiber and can help with your constipation problem include air popped popcorn, brown rice, pears, apples, spinach, green beans, yoghurt and legumes. Most people have suffered from constipation at one point in life and the symptoms have inconvenienced our daily routine or spoiled our plans. To prevent constipation, increase fiber intake in your diet plan. Besides eating foods with dietary fiber, and regular exercise, drinking lots of water is an essential factor in relieving constipation, water helps stool move easily through the colon. You can find these foods at the Organic Farmers Market – Purdy arms every Saturday from 9am – 4:30pm and Sunny Daze every Sunday from 10am – 2:45pm.
Content By Higher Image
Photography by Filmic