Constipation is not something we like to talk about, or even think about. It is uncomfortable, embarrassing but also very common – and thankfully there are many natural remedies and diet changes you can make to avoid and cure constipation. Find out about superfoods to prevent constipation, and which nutrients to include in your diet for digestive health.
What Causes Constipation?
You may think you have a pretty healthy diet and lifestyle, but still you get hit by a bout of constipation that makes it difficult to enjoy life. Normally, food moves through your digestive system and when it reaches the colon the water is drawn out and it forms a stool. The stool progresses through to the rectum and you get rid of it in the toilet. But sometimes this movement becomes too slow. Too much water is taken out of the stool and it is more difficult to move through the digestive system.
You end up suffering constipation, which involves problems passing stools as well as uncomfortable symptoms of bloating, pain, and gas. None of these symptoms are welcome, so what can you do to cut the risk of suffering from constipation?
Do This One Thing to Prevent Constipation
Eat more fiber. This is the single most important thing you can do to help your digestive system and cut your risk of suffering from constipation. All fruits, vegetables, beans, and whole grains have fiber – some high-fiber foods include pears, dates, apples, and sweet potatoes.
It is not essential to count grams of fiber in your foods; the easiest way to get enough fiber is to include more fruits and vegetables in your diet. It is also a good idea to increase your consumption of grains like whole grain bread, brown rice, and high-fiber cereals. You can also do more exercise, eat a low-fat diet, and make sure that you drink enough fluids.
And add these powerful foods to your diet to help prevent and cure constipation and enjoy better digestive health.
Healthy Superfoods to Prevent Constipation
Aloe is a plant and the juice from the leaves contains senna and cascara. These nutrients are natural laxatives and can help you avoid constipation and get things going again if you do suffer from the condition. Add aloe juice to a smoothie or mix it in yogurt.
You only need to eat a few grapes to get a decent amount of fiber in your diet. Grapes are ideal as a snack and you also benefit from low calories – a good way of getting something tasty to eat which will also help your digestive health. Grapes are also good added to salad or used as a filling mixed with cheese in sandwiches.
Rhubarb is not a particularly common fruit for people to eat nowadays, but it is surprisingly effective as an anti-constipation aid. Rhubarb contains senna and cascara which help your digestive tract.
Apples are cheap and easily available, and they are packed with fiber as well as some excellent nutrients like vitamin C which will help your overall health.
5) Whole Grains
As described above, whole grains are an important part of your anti-constipation diet and you need to increase your intake of these valuable foods in order to benefit from better digestion. You can find whole grains in oats, barley, rye, brown rice, and bran, as well as some cereals – although you need to choose low-sugar and low-salt versions wherever possible.
Another good source of fiber – nuts. And you also get good amounts of magnesium from nuts and this is a great benefit if you tend to suffer from constipation. Nuts are relatively high in calories so if you are on a calorie controlled diet you will want to regulate your consumption but they are really helpful as part of an overall healthy diet.
Peaches are full of water for excellent hydration, and they also contain sugars that the body takes a long time to absorb, meaning they are great for moving waste products through the digestive system.
Artichokes are absolutely bursting with fiber which makes them one of the best vegetables to keep you regular. The type of fiber in artichokes is insoluble fiber, and this is ideal for bulking up waste products for easier removal.
Coffee is a mild stimulant and it helps to relax and contract the cells in the digestive tract, making it easier to expel waste. But be careful, coffee is also dehydrating so if you drink too much you could end up making your constipation problems worse.
Check out these superfoods to prevent constipation and look at how you can add more healthy fruits and vegetables into your diet for better digestion and fewer constipation problems.