Constipation is a common problem which affects a large proportion of the population. People may be constipated for weeks or even months. Perhaps the most effective way of dealing with constipation is to follow a proper diet.
One of the main elements in diet which can prove to be highly helpful in dealing with constipation is fiber. Fiber helps your digestive system to work properly. It cleanses the colon and helps in regularizing the bowel movement. So, a good diet for constipation should be rich in fiber.
Foods Which Will Help You Fight In Constipation
There are a number of foods that you can eat to help with constipation. These are as follows:
One of the most important elements of your diet which is necessary for regular bowel movements is water. Plain water is the best fluid. You should drink at least eight to ten glasses of water every day. Water is necessary to hydrate the body. It mixes with the stool in the colon and helps in its formation. You should not replace water with juices or caffeinated drinks. Drinking warm water or herbal tea early in the morning regularly helps in bowel movement.
A number of beans and legumes help in controlling constipation. These include black beans, kidney beans, navy beans, lentils, yellow split peas, pinto beans etc. All these help to regularize bowel movement and bulk up stool.
Several vegetables are rich in fiber. These should be included in a good diet for constipation. Broccoli is best for the purpose. Other fiber rich veggies are carrots, beets, spinach and cauliflower. The amount of fiber is more in mature vegetables than in the young ones.
Some fruits are also high in fiber content. These include kiwis, apples, bananas and strawberries.
Dried foods like prunes, figs and raisins have been found to be beneficial for constipation.
Barley, applesauce and oatmeal help to soften stool and makes it easier to pass stool.
Include flax seeds in your diet. It imparts both fiber as well as Omega 3 fatty acids in the diet and are good for health.
Insulin is an artificial source of fiber which is added to low fiber foods like yoghurt and white breads. You can include these foods where insulin is listed among the ingredients.
Combine Healthy Diet With Lifestyle Changes To Control Constipation
A fiber rich healthy diet is necessary to control constipation. However, a few lifestyle changes will also go a long way to regularize bowel movement. One of the most important things is regular exercise.
Half an hour workout or brisk walk in the morning can help immensely. You should drink plenty of water and especially warm or lukewarm water early in the morning. Finally, you need to be regular in your toilet habits.
Even if you do not experience regular bowel movements, you should sit in the toilet every morning for fifteen minutes. This will help to regularize the digestive system.