Feeling constipated? It’s good to bring it up and take the right steps to relieve constipation with simple steps like altering your diet and lifestyle. After all, your health is important and constipation can be a huge pain.
It is obvious that the severity of the symptoms can vary from person-to-person, so while someone can experience it once-in-a-while, for a few others it could be chronic. The good news is that some foods can help improve the digestive system and the stool frequency.
Best foods to eat to relieve constipation
The foods that can help relieve constipation should be rich in high-fibre. And, here’s a list of fibre-rich foods that you can add to your basket.
Vegetables: Having your greens, can always help, so be it the roots or the leaves, they are packed with fibre. And, here’s what you can include in your diet, spinach, Brussels sprouts, and broccoli, which are rich sources of vitamin C, vitamin K, and folate. Also include artichokes, chicory, sweet potatoes, and okra.
High Fibre Fruits: Try including high-fibre fruits including berries, apricots, apples, peaches, plums, raisins, rhubarb, kiwifruit, figs, and prunes. Don’t avoid the peels, they add to the fibre boost.
Whole Grains: Change your diet to include whole grains instead of white flour or white rice. So, try whole grains like brown rice, oats, quinoa, rye, barley, and whole wheat.
Seeds: Yes, you heard right, quite a few seeds are great sources of fibre. Are they not flavourless? So, add that interesting twist by soaking them and making juices or smoothies, or sprinkle them as toppings. You could also try getting creative and make truffles, soups, salads, or try including them in bread. The seeds that you can include are chia, ground flaxseeds, or psyllium.
Nuts: You will love them as an on-the-go or a midday snack and they help add fibre to your diet. Try a handful of nuts like almonds, walnuts, peanuts, or even pistachios.
Beans, Peas, and Lentils: Beans, peas, and lentils are great sources of fibre. So, you may include them in your diet and experience the benefits.
Water: Drinking plenty of water can be good, as dehydration could lead to constipation. Also, try coconut water, which can relieve constipation.
Yoghurt and kefir: Yoghurt and kefir are included in some dairy products, which are also known as probiotics. And, probiotics contain microorganisms, which could improve gut health.
Herbal Tea: Tea-lovers will love this remedy. So, try some herbal tea blended with anise or fennel, which could relieve constipation.
Next time, try altering your diet to include the recommended foods and alleviate your constipation.