Constipation is a common problem, according to reports, more than 27% of adults experience it and its accompanying symptoms, such as bloating and gas. The older or more physically inactive you get, the more likely you are to experience it. Some foods can help reduce the risk of constipation, while others can make it worse, so it is very important that you eat the right type of food.
Beans are a tremendous source of fiber, in fact, they have more than 10 grams of fiber per cup serving that’s more than almost any other fiber source. Beans have a great mixture of soluble and insoluble fiber, both of which help the food keep moving through the intestines and helps in reducing constipation.
Kiwi is full of fiber and contains a number of vitamins and nutrients which are good for your intestine, a recent study found out that eating kiwi promotes regular bowel movements, which is very important if you’re suffering from constipation. A previous study also found eating two kiwis a day increased the number of bowel movements in adults with constipation.
One medium baked sweet potato with skin has more than 3.8 grams of fiber, which can help get things moving along. This high fiber present in sweet potatoes helps prevent and relieve constipation. Most of the fiber is in the skin, so eat it with the skin, Regular baked potatoes are also a good source of fiber, with 3 grams in a small baked potato.
Nuts and Seeds
Nuts are fulfilling and packed with fiber, which helps in easing constipation. Almonds, pecans, and walnuts contain fiber when compared to other nuts. Seeds are another excellent choice as they are full of fiber. You can sprinkle seeds on top of salads for added fiber and crunch.
Berries are an excellent choice for easing constipation, they are tasty and easy to eat and you can eat any berry, raspberries, blackberries, blueberries, or strawberries, all are easy to snack on and full of fiber. For example, just a half cup of raspberries contains more than 4 grams of fiber to help relieve constipation.