Constipation, described as infrequent or difficult bowel movement, is one of the most common gastrointestinal problems affecting people of all ages around the world. It is not a condition, but rather a symptom of a problem. For most, constipation is temporary, though there are many people who suffer from chronic constipation. Fortunately, in most instances, constipation can be controlled with a high fiber diet, adequate liquid intake and exercise.
If you are otherwise in good health, your doctor will probably advise you to consume high fiber foods for constipation. According to the American Dietetic Association, men between the ages of 19 and 50 should consume 38 grams of fiber per day. Women in the same age group should get at least 25 grams of fiber daily. Unfortunately, average Americans do not consume as much fiber as they should. You can increase your daily fiber intake by making a few dietary alterations to include healthy foods in your diet. This is because most foods with high fiber content are also loaded with vitamins and minerals. Moreover, these foods are usually low in calories and fat.
What are the best high fiber foods to relieve constipation?
Before you try to increase your consumption of high fiber fords for constipation relief, it is important for you to understand that there are two types of fiber, soluble and insoluble. Soluble fiber keeps the stool soft, by allowing it to hold more water. As a result, it can move more easily through your intestines. Insoluble fiber hastens the passage of the stool by adding bulk to the fecal material. Therefore, you need to make sure that you get both the types of fiber to keep your digestive system healthy.
Before you try to increase your consumption of high fiber fords for constipation relief, it is important for you to understand that there are two types of fiber, soluble and insoluble. Soluble fiber keeps the stool soft, by allowing it to hold more water. As a result, it can move more easily through your intestines. Insoluble fiber hastens the passage of the stool by adding bulk to the fecal material. Therefore, you need to make sure that you get both the types of fiber to keep your digestive system healthy.
When you are planning a new diet, make sure you include these fiber rich foods for constipation relief -
1) Fruits High in Fiber
Apples, Pears, Oranges, Raspberries, Tangerines, Bananas, Blueberries, Figs, Grapefruit, Papaya, Prunes, Strawberries
1) Fruits High in Fiber
Apples, Pears, Oranges, Raspberries, Tangerines, Bananas, Blueberries, Figs, Grapefruit, Papaya, Prunes, Strawberries
2) Vegetables High in Fiber
Carrots, Squash, Brussels sprouts, Broccoli, Potatoes, Kale, Cabbage, Cauliflower, Spinach
Carrots, Squash, Brussels sprouts, Broccoli, Potatoes, Kale, Cabbage, Cauliflower, Spinach
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