Food to relieve constipation:

Fiber is the key to getting things moving

Constipation is unpleasant sensation and it is described by the difficulty of passing stools. While you are constipated, you may search for food that make your bowel moving and fiber is the best choice.

Best Foods to Eat When Constipated

Here is a quick list for fiber rich food. Then you will see why fiber relieve constipation and finally you will find certain precautions for certain people.

· Fruit: Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are some of the best high-fiber fruits. For a fiber boost, eat the peel as well.

· Whole grains: Steer away from white flour and white rice and enjoy whole grains instead, which provide more fiber. Whole grains include oats, brown rice, whole wheat, quinoa, barley, and rye.

· Vegetables: Whether you're eating the leaves, stalks, or roots, you'll get fiber from vegetables, including what is in potato skins.

· Nuts: Walnuts and almonds will also add fiber to your diet.

· Seeds: Several kinds of seeds are excellent sources of fiber. You can add them to your smoothies or sprinkle them on yogurt or salads. Chia, ground flaxseeds, and psyllium are some of the most touted.

· Beans and legumes (with caution): Legumes such as chickpeas, soybeans, lentils, navy beans, and kidney beans are good sources of fiber. However, they have a well-earned reputation for being gassy. If you have irritable bowel syndrome (IBS), beans and legumes are on the list of high FODMAP foods that may exacerbate IBS symptoms.

· Hot tea: An herbal tea made with anise or fennel might be a soothing way to ease your constipation.

Why Fiber Helps When You Have Constipation

In order to ease constipation, you musr introduce fiber slowly into your digestive system.

Fiber relieves constipation by adding bulk and let stools pass easily.

· Soluble fiber absorbs water and binds with fatty acids, forming a gel-like substance that keeps stools soft.

· Insoluble fiber does not dissolve in water, thus providing bulk and moisture to the stool.

Too much fiber can result in gas and bloating. In case of constipation you need to increase your fiber intake to 20-25 grams daily.

If you have IBS you may find your body able to handle soluble fiber as insoluble type could worsen the symptoms.

FODMAPs and Gassy Foods

If you have IBS you need to avoid FODMAP food even they are good choice for people with constipation but in case of IBS these food can worsen the case.

Choose food that are less likely to give you gas until your system is working more readily. Once your acute constipation has passed, you can widen your choice of produce.

Best Fruits for Constipation

Fruits are good choice for constipation. They are good source of fiber and other nutrients.There is no scientific evidence, but it seems that human bodies respond to cooked fruits or dried more than raw ones.

Here are some fruits that are thought to be helpful in easing constipation.

· Apricots

· Blueberries

· Figs

· Grapes

· Kiwi

· Papaya

· Peaches

· Pears

· Pineapple

· Plums

· Raspberries

· Strawberries

Dried Options

· Apricots

· Dates

· Figs

· Prunes

· Raisins

Best Vegetables for Constipation

Eating a lot of vegetables is a good point to keep your bowel in movement. They are good source of fiber and nutrients. It is better to choose cooked vegetables.

The following vegetables are thought to be beneficial for easing constipation.

Eat Your Greens

· Kale

· Lettuce

· Spinach

· Swiss chard

Fill Your Plate with Vegetables

· Artichoke hearts

· Asparagus

· Broccoli

· Brussels sprouts

· Cabbage

· Carrots

· Green beans

· Peas

· Red potatoes with skin

· Squash

· Zucchini

Whole Grains and Constipation

Whole grains are great source of fiber and switching from refined grains to whole grains is a good idea to relieve constipation:

Here are some good whole grain choices.

· Amaranth

· Barley

· Brown rice

· Bulgur

· Oats

· Quinoa

· Rye

· Whole wheat

**Note: If you suffer from chronic constipation, you may want to try an elimination diet of all grains to assess any effect on your symptoms. Check with your doctor first and be sure to load up on fiber from all of the other sources listed in these slides.

Best Teas for Constipation

Hot liquids could soothe your digestive system. A tea made with herbs with laxatives effects is ideal.

The two best tea for constipation are:

· Anise tea: This licorice-tasting tea is thought to have both laxative and antispasmodic effects.

· Fennel tea: Also licorice-tasting, fennel tea is thought to speed up intestinal contractions, as well as act as a laxative and an antispasmodic.

Best Nuts for Constipation

Nuts are a good source of fiber and omega-fatty acids. Here are some good choices to reach for when you are constipated:

· Almonds

· Brazil nuts

· Pecans

· Walnuts

Best Seeds for Constipation

There are a few different types of seeds that are thought to be particularly helpful in easing constipation.

· Chia seeds:They are good source of fiber and omega-3. You can add them to yogurt or salad.

· Fennel seeds: Chewing on fennel seeds is thought to help to ease gas and bloating, along with easing constipation.

· Flaxseed: These pleasant little nutty-flavored seeds need to be ground to benefit from their fiber and omega-3 fatty acids. Can be used in baking or added to smoothies.

· Psyllium: It is a bulk laxative and it may relieve constipation.

Best Snacks for Constipation

1. Fruit: Apples and pears are quite portable.

2. Granola: Make your own granola to reduce added sugar and to ensure that you are adding grains, seeds, and nuts that you can tolerate.

3. Hummus: This fiber-rich snack is very portable and you can enjoy it with raw vegetable sticks such as carrots or celery.

4. Nuts: Brazil nuts, pecans, and walnuts are generally well-tolerated by all.

5. Trail mix: Make your own to ensure that you are eating foods that are suited for you. You can add some nuts, seeds, dark chocolate and dried fruit (if tolerated).

6. Vegetables: Carrots and celery are classic nibbles.

Drink Plenty of Water

Every cell in your body needs water to function to its best ability. If you don't drink enough water, your body will compensate by pulling water out of your intestines. This may result in hard stools that contribute to constipation.

You need to drink enough body daily and you can make sure of your hydration status through urine color which is clear.

Sources:

https://www.verywellhealth.com/foods-to-ease-constipation-4143121

https://www.care2.com/greenliving/top-40-whole-food-sources-of-fiber.html