Constipation is a common problem. A lot of people experience this problem once they find it difficult to get bowel movements. A number of the causes can be attributed to these infrequent bowel movements. That might be the result of medications, digestive disorders, and lack of fibers in the food. If you are having mild constipation occasionally, you can easily cure it by adding fibers in your food.
The two types of fibers available are soluble and insoluble. Both these types can help your digestive system to work well and offer you a great relief from constipation. Soluble fiber makes your stool softer and larger so that it can pass easily through the intestines. And the insoluble fiber adds bulk to the fecal material that speeds up the passage through the guts and gives you relief.
Fiber and constipation
Fiber helps you to get rid of constipation naturally. Daily inclusion of fibers in your food will soften your stool and will speed up the digestive process. You can get fibers from the plant foods, beans, vegetables, nuts, and whole grains. According to research reports, men need up to 38 grams fiber and women up to 25 grams in a day. If you consume less fiber, you might experience constipation.
You can get the required amount of fiber from your food. High-fiber foods have many other health benefits as well. Fiber foods are loaded with minerals and vitamins and these are low in the calories as well. Some of the fiber rich foods include:
- Fruits: Oranges, apples, berries, pears, and tangerines.
- Legumes: Peas, beans, and lentils.
- Vegetables: Potatoes, broccoli, carrots, squash, and Brussels sprouts.
- Grains: Brown rice, whole-wheat bread, oatmeal, and bran.
- Seeds and nuts: Peanuts, almonds, sunflower seeds, and almonds.
All these foods have high fibers. You can start having them from breakfast so that it will be easier for you to consume the required amount of the dietary fiber throughout the day.