Foods That Fight Constipation!

There are certain foods that fight constipation , a common condition characterized by unusual bowel movements. On the other hand, certain foods or eating habits can worsen constipation or increase the risk of constipation. While constipation may need medical treatment, in some cases, most people can relieve it by making lifestyle changes and choosing the best one to consume.

Foods that fight constipation:

1. Foods rich in fiber:

Following a high-fiber diet helps protect against constipation, according to the National Institute of Health (NIH). Consuming 20 to 35 grams of fiber a day can cause your digestive system to form soft, bulky stools that are easy to pass. The American Academy of Family Physicians recommends slowly increasing your intake of fiber-rich foods to prevent bloating, cramping, and gas.

Fiber-rich foods include whole grains (such as brown rice, barley, and quinoa), certain vegetables and fruit seeds (especially dried), flax, and pulses (such as beans and lentils). Here are some specific foods with significant amounts of fiber that help with constipation:

1. White beans (9.5 grams of fiber per ½ cup)
2. Beans (8.2 grams of fiber per ½ cup)
3. Artichokes (6.5 grams per artichoke)
4. Sweet potato (4.8 grams in a medium sweet potato)
5. Pears (4.4 grams in a small pear)
6. Peas (4.4 g / ½ cup)
7. Raspberries (4 grams per ½ cup)
8. Plums (3.8 grams per ½ cup)
9. Apples (3.3 grams in a medium apple)

People with gluten sensitivity should opt for vegetables and fruits, quinoa, beans, lentils, nuts, seeds and whole rice and avoid grains like wheat, barley and rye. Oats are acceptable as long as they are certified gluten free.

When increasing your intake of fiber-rich foods, it is important to drink plenty of fluids. Fluids help the body digest fiber and relieve constipation by adding bulk to the stool (easier bowel movements). The recommended thing is about eight glasses of water a day.

2. Foods rich in magnesium:

There is some evidence that too little magnesium in the body can increase the risk of constipation. For example, a 2007 study of 3,835 women found that those with the lowest magnesium intake are the most likely to experience constipation.
Adult men ages 19 to 30 need 400 mg of magnesium daily, while men ages 31 and older need up to 420 mg. Adult women ages 19-30 need 310 mg daily, and women ages 31 and up need 320 mg.

Here is a list of magnesium-rich foods that can help fight constipation:

1. almonds (80 mg of magnesium)
2. Cashews (75 mg of magnesium)
3. Cooked spinach (75 mg of magnesium per ½ cup)
4. Crushed wheat cereal (55 mg of magnesium, two rectangular cookies)
5. Enriched oats prepared with water (55 mg of magnesium per cup)
6. Cooked Potato Peel (50 mg of magnesium in a half potato)
7. Peanuts (50 mg of magnesium per ounce)
8. Cooked lentils (35 mg of magnesium per ½ cup)
9. Smooth Peanut Butter (25 mg of magnesium per tablespoon)

Foods to relieve constipation: 

Reducing your consumption of refined and processed grains (such as white rice, white bread, and white pasta) and replacing them with whole grains can increase your fiber intake and protect against constipation. Reducing your intake of high-fat foods (including ice cream, cheese, and meat) can also reduce your risk of constipation. It’s also important to limit your consumption of alcohol and drinks that contain caffeine (such as coffee, tea, soda, and energy drinks). These foods can cause dehydration, which in turn can cause constipation.

When food should be used to fight constipation:

To effectively treat constipation, it is important to combine a diet high in fiber-rich foods with certain lifestyle changes (such as regular exercise and adequate fluid intake). In some cases, people may also require additional treatment (such as herbal laxatives). If dietary and lifestyle changes do not relieve constipation, speak to a specialist about other treatment options.