Constipation & it causes may be as close to us as our Dinner plates. There are many common foods in our daily diet that can lead to mild or severe constipation. According to a Gastroenterologist at Marham, the key similarities between foods are their lack of fiber. “It is totally unusual for anyone specific food to cause constipation,” he further added, “The most important element in our diet is Fiber.” He recommended getting 20-35 grams of fiber on daily basis, including whether soluble and insoluble fiber. However, most Pakistanis get only half of this amount.
Following are some healthy food choices that you can add into your diet to relieve constipation fast and easily. Stick to these healthy alternatives to alleviate constipation!
Oatmeal to Relieve Constipation
Oats are loaded with soluble fiber, which aids soften stool and make it easier for to pass through the valves of your intestines. Insoluble fiber is also present in oatmeal, which boosts stool bulk and helps get everything moving. If you are suffering from constipation, so just add 3 servings of oatmeal into your daily meal to cure constipation.
Nuts Are A Perfect Choice
As you know, nuts are an incredible source of protein and healthy fat, just a half cup of whole almonds can give you almost 9 grams of fiber. Include a handful of nuts such as almonds, pistachios, walnuts or peanuts into your diet every day. You may also toss them into a salad, yogurt, or just munch on them as a snack for a fiber boost to eliminate constipation.
Berries Prevents Constipation
Berries are always in the super-food list due to their affluence of antioxidants, but they also contain other vital nutrients. You just need half a cup of both blackberries and raspberries, which has about 4 grams of fiber each and ½ cup sliced strawberries offers you half the amount. Berries are constipation relieving fruits, so tot-up your favorite berry into your daily morning cereal bowl for a low-calorie meal and a good bowl movement.
Spinach & Broccoli Are The Key Foods
Throw in a cup of spinach in your pasta or daily foods. It is highly rich in fiber and contains Magnesium, a helping mineral for better stool movement. Along with spinach, Broccoli is a superb source of essential vitamins, protein, and fiber. Eating plenty of green vegetables is essential for your good metabolic and digestive system. Add 1 cup of cooked broccoli, added to any meal for an additional fiber will be a great idea to relieve painful constipation.
Chia Seeds & Flaxseeds Can Help You
Flaxseeds and Chia seeds are an incredible way to consume more fiber into your diet. Two tablespoons of chia seeds contain 5 grams of fiber, while the same amount of whole flaxseeds adds about 4 grams. Sprinkling a spoonful of each into your oatmeal, smoothies or yogurt, or on top of your nutritious salad can help ease constipation quickly.
If severe constipation persists even after doing all the above remedies, or if you are suspecting issues like bleeding or abdominal pain, consult or find the best Gastroenterologist in Lahore, Karachi or Islamabad & other main cities of Pakistan.