10 Ways To Get Rid of Constipation


Everyone experiences a bout of constipation  now and then. If you have constipation more than occasionally or have severe pain or bleeding, you should definitely see your doctor — these are possible signs of serious digestive disorders. But often constipations is simply the result of consuming too little fiber, and adding more fiber to your diet is the simple remedy. The average adult needs between 25 and 30 grams of fiber a day to ward off constipation, far less than most of us typically eat. But to avoid bloating and cramping, Add more fiber-filled foods to your diet gradually, and be sure to drink plenty of fluids to help the fiber flow properly through your digestive tract.

 

Pick Berries for a Sweet Treat:
For a sweet constipation remedy, take your pick of raspberries, blackberries, and strawberries. All are examples of fruits that have a good amount of fiber. A half-cup of fresh strawberries provides 2 grams of fiber while the same size serving of blackberries will provide 3.8 grams and raspberries 4 grams. Berries also are low in calories, so you can eat a big bowl of plain berries with low-fat
Yogurt or toss them on your breakfast cereal, or mix them in pancakes.


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Pop Up Some Air-Popped Popcorn:
Popcorn is a great low-calorie way to get more fiber in your diet, especially if a lack of fiber is your constipation cause. However, if you load on the salt and butter, you could undo some of its benefits. Go for air-popped or a healthy variety of microwave popcorn or go on regular popcorn with minimal amount of oil and salt  .Popcorn is a whole grain , and increasing the whole-grains in your diet is an effective constipation remedy.


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Try Beans for a Big Fiber Boost:
Cup for cup, beans can provide twice as much fiber as most vegetables, and making them a regular part of your healthy diet  will help ward off constipation. A half-cup serving of navy beans will provide 9.5 grams of fiber, while a similar size serving of kidney beans provides 8.2 grams. Lima beans, and pinto have a little less, but still pack a 6-plus grams of fiber per half-cup. Beans are incredibly flexible and can be tossed into any number of salads, soups and pasta.

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Snack on Healthy Dried Fruit:
Dried fruits, such as dates, figs, prunes, apricots, and raisins, are another great source of dietary fiber that acts as a constipation remedy. “Prunes, in particular, are great because they not only are high in fiber, but also contain sorbitol, which is a natural laxative. Like fiber, sorbitol is a type of carbohydrate and has a molecular structure similar to sugar. Fiber isn’t digested and so it retains water as it passes through your gut. The water softens your stool, helping to relieve constipation.

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Switch to Whole-Grain Bread:
Whether for sandwiches or with a meal, the bread you eat should be made from whole grains to help keep constipation away. Whole-grain breads are low in fat and high in dietary fiber and complex carbohydrates . Check the label before buying: The first ingredient should say “whole” before the grain, such as “whole-wheat flour.” 

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Start Your Day With a High-Fiber Cereal:
. Choose a cereal that has at least 5 grams of fiber per serving. If your favorite cereal doesn’t have a lot of fiber, add your own: Sprinkle a few tablespoons of wheat bran or flaxseed on top. If lack of fiber is a constipation cause for you, starting the day with a bowl of high-fiber cereal is a smart move.

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Bring On the Broccoli:
Like beans, broccoli is a superstar source of fiber. Broccoli is also a great source of nutrients while still being low in calories. It’s best to eat vegetables raw because cooking them can reduce their fiber content, but if you prefer your broccoli cooked, the healthiest methods for most vegetables are steaming, broiling, and baking. Before serving, toss with a small amount of olive oil, salt, and pepper.

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Go Raw With Plums, Pears, and Apples:
Constipation can cause you to feel bloated .Eating more raw fruit can be a constipation remedy because fruit, too, is high in dietary fiber. Plums, pears, and apples are good choices because much of the fiber can be found in their edible skins. Plums, pears, and apples also are high in pectin, a naturally occurring fiber. A small raw pear with skin has 4.4 grams of fiber, while a medium apple with skin provides 3.3 grams of fiber.

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Surround Yourself With Nuts:
Yet another powerhouse when it comes to fiber are nuts. Among the best are Brazil nuts, peanuts, and walnuts. A 1-ounce serving of almonds provides 3.3 grams of fiber, while a similar size serving of pistachios will provide 2.9 grams of fiber, and pecans 2.7 grams. However, nuts come with a caution: Watch how many you eat because nuts are calorie-dense. Have a handful of nuts daily .

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Get the Skinny on Baked Potatoes:
One medium baked potato with the skin on will provide 3.8 grams of fiber in your fight against constipation. Even better is a baked sweet potato with its skin — it provides 4.8 grams of fiber. Boiling and mashing potatoes — with skins — is another good way to serve them, but skip the French fries as they are high in fat. You can cut potatoes in the shape of fries, spray them with a little olive oil, sprinkle with your favorite seasonings, and bake in the oven until crisp — they’ll taste like French fries without the added calories .
 

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Alya Safieddine
Dietitian

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