Many people wonder what the best high fiber foods for constipation are. Are you just one of them? A rule of thumb is to remember that all plant food will contain fiber. This means that you can choose from fruits, vegetables and legumes as just some of the high fiber foods for constipation relief. Nowadays many are trying to introduce whole grain foods as an added source of fiber into their diet.
Some people suffer from constipation but really do not know what causes it. Constipation is when an individual is unable to defecate feces easily. This results in irregular and infrequent bowel movements. When constipated the feces is generally hard because there is no water in the food when it passes through the colon. This lack of water in the feces can cause hard and dry stool which in turn makes it difficult to have a bowel movement. Constipation is not only caused by a poor diet but certain medication and dehydration can as well. Medical conditions such as pregnancy can also cause dehydration. The first source of relief is to introduce high fiber foods for constipation into your diet.
Some high fiber foods for constipation include legumes, fruits, vegetables and whole grains. These foods are rich in fiber and are not easily digested by the body. When the food moves through the colon it absorbs water making it easier to have a bowel movement.
The first high fiber foods for constipation, to introduce into your diet are legumes. Legumes have an adequate amount of nutrients, proteins and complex carbohydrates, which is the body’s source of energy. Try adding a cup of split peas or black beans or even lima beans to your soup at home. Other high fiber foods for constipation include white beans, chick peas, kidney beans and navy beans. Use them in stews, casseroles or burritos or just toss them into your salad. Legumes are known to cause gas and bloating so introduce them slowly so that your body can get accustom to it.
Fruits and vegetables provide vitamins, minerals, antioxidants and yes fiber as well. The fruits you need to consume are berries, apples, bananas, apricots, prunes and raisins. Other high fiber foods for constipation relief include sweet potatoes, broccoli, spinach, squash, sweet corn and cauliflower. Most dietician recommend eating the fruits and vegetables as opposed to drinking their juices since the juice does not contain much fiber. Dried fruits are also a great alternative but be sure to drink plenty of water as the dried fruit does not contain much. As you have noticed it is quite easy to introduce high fiber foods for constipation into your diet.
These days it is hard to see a TV commercial without using the words whole grains. Whole grains are essentially grains that still contain nutrients and fiber after being processed. Whole grains include whole wheat, barley, oats and brown rice. It is easy these days to choose high fiber foods for constipation relief, just read the labels when purchasing a product. It is usually clearly stated somewhere on the packaging. Nuts such as peanuts, walnuts and Brazil nuts are also a great choice for high fiber foods for constipation relief.
Now be careful when you introduce high fiber foods for constipation into your diet. These foods do cause cramp and bloating. You can ease it by a gradual introduction and consuming yogurt. You should notice a change in your condition but if you do not please check with your primary physician