One of the most common and frequent occurring problems of the day to day living is that of constipation.. It is one health crisis that is faced by millions and millions of people around the globe. Researches show that 8 out of 10 people at some point of their life face issues of constipation. Basically, the problem can be related to slow bowel movement and issues in the digestion of food. However, it is always not a good idea to opt for medications and supplements each time you have problems with body functioning.
Medicines can have their own side effects on the body. Also, after a certain point of time the body becomes immune to the medicine and it loses its effect. On the other hand, there are some food sources and diet that can help you cure constipation in a safe and effective manner. It will also prove to be affordable on the pocket and make life easier. You will need a well-researched guide for the purpose. Here in this list below are the top notch foods that will get you freedom from constipation. Check them out and incur a couple of them in the daily meals to get visible outcomes.
Treat Constipation through Some Foods and Diet
Include Loads of Fruits and Vegetables
High fiber rich fruits and vegetables play a key role in flushing out toxins from the body as well as clean the system thoroughly. Along with providing the body with good amounts of vitamins, minerals and anti-oxidants, fruits and vegetables regulated the digestive system and get you freedom from constipation. Fibers are known to soften the waste material by absorbing the fluids in the intestine. Some good examples are figs, pears, apricots, papaya, pineapple and peaches, plums and apples. Herein, it is suggested that the skin of the fruits plays a major role. For example, the skin of the apple is high in fiber. Again, green leafy vegetables not only will cure constipation through high fiber but also through magnesium.
Some of the best vegetables that you can pick for the purpose are green beans, carrots, broccoli, asparagus, cabbage, Brussels sprouts, squash and artichoke hearts. Talking about fruits and missing out berries just won’t be the right thing to do! Any form of berries from strawberries to blueberries and blackberries to raspberries can help in the way of curing constipation. Not only are they high in fiber but also low in calories, so you won’t have to worry about gaining extra calories. Alongside, the anti-oxidants will help your body and skin towards a healthy state. Fiber consumption also makes sure that the stool retains water and does not get too dry or hard as to lead to constipation issues.
Drinking Good Amounts of Water
There is a nothing better cure of health illnesses and skin diseases like drinking good amounts of water. The same is applied to the problem of constipation. In the condition, the stool generally gets very hard making it difficult for you to excrete. However, drinking 10-15 glasses of water everyday will work wonders for you. This is one diet change that is easy to follow and brings faster outcomes.
Prunes also known as dried plums is another dietary product that can lead to the treatment of constipation if included in the daily diet. The laxative nature of prunes makes it easier for the stool to pass through the intestines by stimulation the muscles in the area. You can either eat it directly or take some prune juice. Sorbitol content is also supposed to be beneficial in this regard.
Hot liquids in any form, especially hot coffee is one of the topnotch dietary considerations when it comes to curing constipation. Researches show that hot liquids trigger the movement of bowels and leads to cleaning up of the system. However, it is not suggested that you use the trick on a daily basis. You can even adhere to tea, green tea and something as simple as a cup of lukewarm water for the purpose.
Popcorn and Other Whole Grains
One of the interesting foods that can really lead to benefits in treating constipation is popcorn. It is a part of the category of whole grains and is a simple remedy to stimulate bowel movements. It is also very effective and gets you speedier results. Some other whole grains that should be included in the meals in some form or the other are millet, brown rice, barley and whole grain breads. Breakfast cereals can also be a good choice here.
Benefit of Flaxseed
Along with loads of vitamins, minerals, omega-3 fatty acids and phytoestrogens, flaxseeds give you the golden chance to cure constipation without much hassle. You can buy flaxseed directly from stores and then freshly grind it at home to store in an air tight container. This powder can then be used on different dishes you eat all throughout the day. However, you should follow the consumption of flaxseeds with a glass of water to help it work faster. The nutty taste of the product will go well on salads and baked items or cereals and yoghurt.
Sugar can hinder the stimulation of bowels and lead to conditions of constipation. It is always better to keep the sugar levels at its minimum especially if you are suffering from constipation regularly. Herein, processed foods should also be stayed away from along with modifications in the diet chart.
The Wonders of Nuts
A whole new section of nuts can be introduced in the diet for treatment of constipation. Walnuts, peanuts and Brazilian nuts are some of the many. Almonds, pecans and pistachios can also be eaten at regular intervals. You will see how well it improves the digestion thus leading to proper excretion and cleaning of the stools.
Some Assorted Foods
There are some assorted items that can cure constipation if you make them a part of your diet. These include olives, seeds, avocados, coconut, skin of the potatoes, oat bran, raisins and fresh juice of fruits and vegetables.