The Best Foods to Relieve Constipation – Constipation is a problem that can’t be avoided. Everyone in life must have experienced this problem. Constipation commonly occurs because we don’t consume enough fiber. The best way to relieve constipation is to eat much fiber. Most of us need up to 30 grams of fiber each day. If you consume fiber far below that amount, constipation can come anytime. But don’t force yourself to eat too much fiber. Suppose you used to consume 10 grams of fiber each day, and then suddenly you increase the amount to 30 grams a day. The body needs to adjust in order to work optimally.
foods to relieve constipation: berries
There are some good foods to relieve constipation, the first is berries. We know that this fruit can be found anywhere. There are many different kinds of berries, such as strawberries, blackberries, and raspberries. Most berries have a tasty flavor. On the other hand they also contain much fiber, which is needed by the body. Among all kinds of berries, raspberries are the highest in fiber. You don’t need to fear of being fat because berries are low in calories. They are not like fatty foods that make you fat in just a few bites. As a food to relieve constipation, berries can be combined with low-fat whipped cream in order to taste more delicious. You can also mix them with cereal or pancakes.
Do you know if popcorn is also one of the foods to relieve constipation? Popcorn can be a healthy snack as long as you make it properly. Do not make pop corn with oil too much as this will increase the calories. Processed pop corn is also usually less healthy than homemade popcorn. Behind its delicious taste, pop corn is quite high in fiber so that good to relieve constipation. You should choose air-popped popcorn or other variations that are healthier. Beans are another food that contains high fiber. Beans have benefits as well as vegetables to relieve constipation. There are a lot of beans that can be consumed. Navy beans can provide you with 9.5 grams of fiber, while kidney beans contain 8.2 grams at the same amount. In addition to the two beans, you also can try pinto beans. Beans are very versatile and can be added to any dish you like. They are also widely available in the grocery store.
foods to relieve constipation: dried fruits
Do you like to eat fruit? If so, you can keep consuming it because fruit is an effective diet to relieve constipation. Another variation is dried fruits. Almost any fruit can be dried without losing its nutrition. You can consume apricot, raisins, pigs, dates, and many others. Some fruits such as prunes help relieve constipation as it contains sorbitol. Whole bread can also be an alternative because it is rich in fiber. Any food made from grains usually contains a lot of fiber. The bread is good to relieve constipation and maintain weight because it is low in calories.