Millions of people worldwide experience constipation daily. Today, we will shed some light on this prevalent issue by talking about ways nutrition can potentially help to provide relief and regular bowel movements.
A diet rich in fiber emerges as the most effective strategy for alleviating constipation. It is recommended to eat 14 grams of fiber per every 1000 calories consumed. That equals to about 25 grams per day for women and 30 grams per day for men. To avoid gastric upset, it can be helpful to slowly increase dietary fiber by adding 1 new high-fiber food per day.
The following are a few go-to fiber-fueled food options for those struggling with constipation:
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Fruits: blueberries, raspberries, strawberries, blackberries, apples, pears, prunes, dates, and even kiwi.
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Vegetables: green peas, broccoli, butternut squash, pumpkin, and sweet potato.
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Legumes: beans, lentils, nuts, and seeds.
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Whole Grains: brown rice, quinoa, whole grain bread, bran cereals, oats, and barley.
The fiber content in these foods aids in bulking and softening the stools to promote regularity. On the contrary, foods low in fiber such as simple starches like white bread, baked goods, or even high-fat foods can cause constipation.
Adequate hydration is also important for maintaining a healthy digestive system. Drinking plenty of water helps prevent dehydration, a common culprit of constipation. For some people, a small amount of caffeine from coffee or tea may also help to stimulate their digestive tract.
Constipation can lead to chronic bloating and abdominal pain that could decrease appetite. If you're experiencing constipation be sure to discuss your symptoms with your physician.