Top Foods to Avoid Constipation – Constipation is a common scenario amongst all age group people. Everyone faces constipation situations at some point or another. In most cases, constipation doesn’t stay long and we can avoid it by making simple dietary changes. Here is the guide to mull over some best foods to prevent constipation naturally.
What Constipation Actually is?
In simple terms, constipation is a situation under which we are unable to pass the stool as we do regularly. The person feels unable to vacant bowels completely. Generally, constipation leads to bowel movements not more than three times per week.
Further, constipation is a common health concern and we all encounter it occasionally. As per estimations, over 40 million Americans attract constipation quite often. Initially, it doesn’t seem a big deal to worry about and we can restore bowel movements with little modifications in the diet plan. However, it may turn to be a severe problem if not addressed shortly.
Common Causes of Constipation
What are various factors that stimulate constipation? Well, it is mandatory to know various attributes that cause constipation before we proceed to cure it. Some of the most common causes incorporates;
- Sudden changes in the diet or routine
- Physical inactivity for a longer time
- Feeling anxiety, depression and stress
- Insufficient consumption of liquids
- Any side effect of medicine
- Not taking fiber-rich foods i.e. vegetables, fruits and cereals
- Ignoring the need of toilet
- Eating milk-made product in large amount
- Suffering from the Irritable Bowel Syndrome (IBS) condition
Constipation – Symptoms
As far as the constipation symptoms are associated, some of the common symptoms you may note include;
- When the person hasn’t a poo more than 3 times during the last 7 days
- You pass a lumpy, straining or hard stool.
- Rectal bleeding
- Anal tears
- Anal fissures
- Loss of appetite
- Abdominal pain
How to Prevent Constipation? Best Foods to Avoid Constipation
Constipation is curable. You can follow some home remedies and make simple lifestyle changes to regulate bowel movements. Nature blesses us with lots of foods and vegetables that are incredibly effectual in constipation prevention. Foods rich in fiber content are considered to be the best weapon to fight constipation.
At the same time, the atmosphere also involves certain foods that can abet the problem. Through the following headings, the blog is about to concentrate on some highly-effective foods one can consider to prevent constipation situations. Here’re the details.
Apple is a great reliever of constipation as it contains a good amount of fiber. You get around 4.4g of fiber in a single medium-sized apple. Hence, apples are a smart choice to improve the fiber content in your diet and restrict constipation.
Beans are also a whopping source of fiber to alleviate the issue of constipation. In a serving of a cup, beans provide more than 10g of fiber in a blend of soluble and insoluble fiber. It helps the patient to keep the bowel movements regular when they consume beans in terms of soups, pasta, or salads.
Sweet potatoes are also helpful in treating mild to chronic constipation. You get 3.8g of fiber from a single medium-sized sweet potato. The skin of the potato hosts most of the fiber amount.
Pears and Plums
Pears and plums are the all-time favorite remedy to treat constipation at home. A medium-sized pear fruit contains about 5.5g of fiber that makes 22% of the daily recommended fiber intake.
Fresh fiber lacks a considerable amount of fiber though, dry plums (prunes) feature about 12g fiber in a cup to help you deal with the problem.
All forms of berries (blueberries, blackberries and strawberries) are great at taste alongside being an impressive source of fiber. It offers 4g fiber from just half cup to relieve constipation.
Kiwifruit is yet another compound well-studded with fiber and other nutritional contents. In a single piece of kiwifruit, there’s about 2.3g of fiber. A study in constipation-suffered people showed that eating 2 kiwifruits every day for a month results in smooth bowel movements.
Broccoli is also beneficial when it comes to preventing constipation. You receive 2.8g fiber in a half cup of cooked broccoli. Moreover, broccoli can also be eaten raw to gain the same level of advantages.
In the reign of nature, we have plentiful sources (vegetables, fruits, seeds, and pulses) to eat during constipation. As discussed above, foods with a high amount of fiber are specifically advantageous in constipation.
In addition to that, drinking enough water, exercise, and a balanced lifestyle are some other noticeable factors to avoid constipation. The guide stresses some vegetables and foods to avoid constipation in a simple way. Hopefully, it will help you with the condition.