Foods to Eat When You Are Battling With Constipation

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According to the nutritionists and health experts, men under the age of 50 years should be eating at least 38 grams of dietary fiber every day and women under the age of 50 should be eating at least 25 grams of dietary fiber. Likewise, men above 50 years of age should be eating at least 30 grams of dietary fiber and women above the age of 50 should be eating 21 grams of dietary fiber every day. However, most of us do not even eat half of that daily requirement of dietary fiber. The major portion of our food consists of processed food and junk food that have very little fiber content.

What is Dietary Fiber and Why You Need to Eat Dietary Fiber

Dietary fibers are plant particles that the body cannot digest or absorb. Unlike protein, carbs, and fats that body breaks down, dietary fiber is not digested and it passes out from the body through the stool. We need dietary fiber in our food because dietary fiber helps to lower cholesterol levels, control blood sugar levels, maintain a healthy weight and helps to live longer. Last but not least, dietary fiber normalizes bowel movements by softening the stool. Therefore, dietary fibers are very essential for bowel health.

Absence of dietary fiber in the daily diet causes many problems, and one of them is constipation. When your food does not contain enough dietary fiber, the stool moves too slowly through the digestive tract because it is too hard and dry and cannot be released effectively from the rectum. Therefore, if you are under the risk of constipation or are battling with constipation, you should include more dietary fiber in your daily diet.

Foods to Eat When You Have Constipation

It is believed that about 4 million Americans suffer from constipation. The main culprit behind constipation is not eating enough dietary fiber. Here are some of the foods that are rich in fibers:

Wheat and barley grass: Plant wheat and barley indoors. When the plants are at least 6 inches tall, cut the grass, rinse in water and put in the blender. Add two spoon of mixture in a glass of water and drink every day. Wheat and barley grass help in bowel movement.

Vitamin C rich food: Vitamin C is very beneficial in improving bowel movement. Citrus fruits like lemon, lime, orange are rich in vitamin C. Vitamin C is also abundantly found in cauliflower, broccoli, kale, bell pepper, mustard greens, strawberries, papaya, and Brussels sprouts.

Aloe Vera: You can also start drinking aloe vera juice or aloe vera gel freshly cut from your garden to solve your constipation problem.

Leafy green: Leafy green vegetables like spinach, kale, cabbage are also a good source of insoluble dietary fiber.

Whole grain: Barn, which is the major source of fiber in grains, is removed in processed grain. Therefore, you should be eating more whole grain instead of processed grain where the barn is removed.

Nuts: Nuts like almonds, walnuts, hazelnuts, peanuts, are rich in fiber content. One small handful of these nuts contains about 3.5 grams of fiber.

Water: The list of food that helps in constipation is not complete without mentioning water. Water is very beneficial in constipation. Drink at least two liters of water (about 8 glasses) every day.

Conclusion

Generally speaking, the human digestive system is designed for unprocessed plant-based foods that contain a lot of dietary fiber. However, people are eating a lot of processed food that has little or no fiber content and animal-based diet (meat, dairy products, etc.) Constipation occurs when dietary fiber is absent in our diet. Absence of dietary fiber in the diet hampers the bowel movement.

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