Affecting 20% of the population every year, constipation is a common problem. The digestive system is in control of breaking down the food so that the nutrients can be absorbed by the body. And when a body is unable to do so, it leads to constipation, a condition of disturbed bowel movements. There are hundreds of foods as well as plant-based fiber products that help relieve constipation. Before discussing good sources of fiber for constipation, let’s first understand what it means.
Dietary fiber refers to the non-digestible carbohydrates in plants, i.e., fiber is parts of plants or carbohydrates that are not digestible. Fiber is present in is in all plant foods, such as fruits & vegetables, seeds, nuts, grains, and pulses. Dietary fiber refers to non-digestible carbohydrates present in plants. It is usually found in fruits, veggies, nuts, grains, and seeds.
Fiber for constipation, by solubility, can be classified into the following two categories:
Insoluble fiber – Insoluble fiber is known to attract water into the stool, thus making it lenient and easier to pass with little or no strain on the bowel. In simple words, it acts like a brush, sweeping through the bowels to get waste out and helps in keeping things moving.Insoluble fiber is known to promote healthy bowel movement and regularity when it comes to the passing of stool. Insoluble fiber is found in high quantity in vegetables, wheat bran, and whole grains.
Soluble fiber – Soluble fiber softens and is known to produce a gel that is known to aid digestion. Soluble fiber is known to help improve form and consistency of stool. This type of fiber is normally found in nuts, seeds, oat bran, peas, beans, lentils and also in some fruits and vegetables.
Foods that are rich in fiber contain a mixture of both soluble and insoluble fiber present in fluctuating proportions.
Now, even though the human body is incapable of digesting fiber, it is still considered very important for gut health. Eating enough of fiber not only helps in softening the stool but also increases the size and keeps you healthy.
Eating a diet full of natural fibers help improve bowel movement and relieves constipation. Human body is more adapted to digest whole grains, fruits and vegetables and not artificial foods. Fruits and vegetables are high in fiber and aids in digestion. Fried food and artificial food, on the other hand, tend to clog the system and blocks the digestive track. Fiber works as a sponge, it softens the stool by absorbing water from its surroundings thus assisting proper digestion. Fiber-filled foods that are easily available in the market include apples, apricots, beans, broccoli, plums, multi-grain bread, nuts, seeds, etc.
Here is a list of food that is fiber that helps treating your constipation:
Beans – With more than 10gms of fiber per serving, beans are fiber loaded and have a great mixture of both soluble and insoluble fiber. Eat lima beans, kidney beans, baked beans or black-eyed peas and see your constipation easing away.
Kiwi – A magical fruit, the green flesh of kiwi is not only rich in antioxidants and nutrients, but also has approximately 2.5gms of fiber that are important for a good bowel movement.
Legumes – Legumes, including lentils and peas, are full of health benefits. Including legumes in daily diet help ease constipation as they are a rich source of protein, fiber, vitamins, and minerals.
Broccoli – An excellent source of fiber, broccoli is loaded with essential vitamins and proteins.Eating plenty of broccoli is vital to good digestive health.
Spinach – A cup of spinach has approximately four gms of fiber and has magnesium, an essential mineral that aids stool movement.
Nuts – Incorporating a handful of nuts like peanuts, pistachios, almonds, or walnuts in your everyday diet. To get that fiber boost, toss a handful in your salad, yogurt and see that tummy getting clean.
Chia Seeds or Flaxseeds –These two are wonder seeds and an amazing source of fiber. Two tablespoons of chia seeds are packed with 5 grams of fiber, while the same ground flaxseeds have4 grams.
Apples –Peels of many fruits serve as natural laxatives and help in adding bowel movement. A medium size apple with skin on has 3.6 grams of fiber and eases constipation.
Whole grain bread – Rich in fiber content, whole grain bread is a better alternative to the bowels and the heart. It has been found that whole grain rye bread has laxatives which are good for relieving constipation.
Berries – Berries are fiber for constipation. Be it raspberries, blackberries, blueberries, and strawberries, these are easy to snack on and are full of fiber.
Prunes – Grandma’s remedy, prunes are loaded with natural laxative sorbitol as well as insoluble fiber which aids digestion and helps in bowel movement. Prunes juice is also used to relieve constipation in babies.