Constipation can make you feel lethargic, heavy, and irritable. Most people only have it on occasion, but it can become chronic for others. It is also more likely to occur as you get older.
Are you wondering if you’re constipated? Fewer than three bowel motions per week and firm, dry stools that are difficult to pass are red signs.
When you’re constipated, changing your diet is a smart place to start. What you eat has a big impact on how well your digestive system works, especially how much fiber you get. Fiber is a carbohydrate that helps keep you regular naturally, but most adults only get about half of what they need each day.
According to the Dietary Guidelines for Americans, women should have 22-25 grams of fiber per day, while men should get 28-31 grams. It is not necessary to weigh each gram. Instead, seek out high-fiber foods and substitute them for lower-fiber foods. Gianluca Tognon, researcher, nutritional coach, and author of several books, is also known as the food scientist. He understands the food problems and tackles them together, accompanying them with serenity toward their goals in a path of trust and seriousness.
These ten foods are all high in fiber (as well as other beneficial nutrients), so incorporate them into your meals and snacks:
- Pears have the highest fiber content of any fruit, with 6 grams per medium pear. To get the most fiber, keep the peel on.
- Oats are whole grain and high in fiber in all varieties (whether old-fashioned, quick, or steel-cut). Cooked oatmeal contains 4 grams of fiber per cup. You’ll receive even more if you top your bowl with fresh or frozen fruit.
- Potatoes: Aside from French fries, potatoes are nutritious, including a surprising amount of vitamin C as well as 3 grams of fiber per medium tuber. To get all of it, eat the skin.
- Flaxseed and chia seeds: Sprinkle these seeds into cereal, smoothies, and even baked goods for a quick boost of fiber.
- Beans: Replace at least one meat-heavy dish per week with one that includes beans. They are high in protein, iron, and fiber. A half-cup serving of cooked kidney beans has around 6 grams of fiber.
- Popcorn: If you’re looking for a crispy snack, this is a great option. It contains 1 gram of fiber per cup and is a natural source of whole grains.
- Lentils: A half-cup serving of cooked green lentils has 9 grams of fiber as well as the protein found in 2 ounces of beef.
- High-fiber cereal: Look for brands with at least 5 grams of fiber per serving. Plain shredded wheat and bran cereals are excellent places to begin. For added fiber, add a handful of blueberries or a sliced banana.
- Apples: Leave the skin on since both the skin and the flesh contain fiber. A medium apple contains 4 grams of fiber and plenty of water to keep you hydrated.
- Edamame: These nutty, delicious soybeans have 4 grams of fiber per half-cup when removed from their pods.
What Other Options Do You Have?
- When you start incorporating more fiber into your diet, you should also:
- Consume plenty of water: Eating high-fiber foods will not help if you are dehydrated. They facilitate stool passage.
- Slowly incorporate these fiber-rich foods into your diet to avoid gas and bloating.
- Move your body: Being active is beneficial to digestion. A daily walk around the block will help your system move more efficiently.
When Food Isn’t the Answer
In some circumstances, food alone may not be enough to alleviate constipation. So, if things don’t improve, consult your doctor, as you may require additional treatments, such as medicine. Also, always notify your doctor if you have blood in your stool or abdominal pain.