Did you ever notice the change in your bathroom habits? Or are you having less bowel movement than usual? These are common constipation problems. When someone is going through the phase of constipation, they usually have a pain time in the toilet as they pressurize so the stool can pass.
According to the National Digestive Diseases Information Clearinghouse, about 4 million people living in U.S. have frequent constipation. So if think you are alone dealing with tummy troubles then erase this thought.
Common Causes of Constipation:
It is important to understand what causes constipation before you know how to prevent it. When food passes down the large intestine, water is absorbed in this area. The remaining, leftover foods are waste products and forms into the stool. Muscle peristalsis (contractions and relaxation) move stools from the colon to the rectum, where they are passed out of the body as feces. When this whole process gets slow, the stool gradually becomes dry. Therefore, it gets difficult to excrete it out of the body. Therefore, this action causes constipation.
Common causes of constipation are:
-a low-fiber or high-fat diet
-lack of exercise
-not drinking enough fluids.
Other things can lead to constipation like:
-not going to toilet when you feel the urge
Below is a list of some foods that will help you to prevent constipation:
Dried prunes are one of the most common home remedies to get relief from constipation. They are enriched with:
Pears are considered as natural laxatives. They ease the movement of stool through the intestines.
Broccoli has a long list of health benefits. It has a super source of fiber.
Flaxseeds are loaded with fiber and omega 3 fatty acids. It increases the bowel movement.
Raw Carrots are full of fiber and are a part of a healthy fiber-filled diet. Consuming raw carrots, not any processed ones or cooked ones, can improve your bowel movement. But remember, carrot can’t only make you go to the bathroom right away. Consuming cooked carrots can cause constipation.
Eating beans can help you avert constipation and maintain a healthy digestive system.Beans contain adequate amount of fiber which can help your digestive system get moving. It has a good source of vitamins and minerals.
It doesn’t matter if you are eating a dried or fresh preach. Both dried and fresh peaches are packed with fiber.
8. Pineapple Juice
Pineapple juice is a great way to control and regulate your digestive system. It helps to avoid constipation in the first place.
Figs can make your stool softer. This will ease your bowel movement and prevent you from suffering from constipation. Figs are a great source of fiber
10. Whole Grains
Consuming whole grains like bread, oatmeal and bran cereal can easily fill up your body fast and easily with fiber.
To prevent constipation, the most important way is changing your diet. If you can get more fruits and vegetables,it can probably help you with your constipation. Your goal is to 25-30 daily grams of fiber a day. And you can do that by taking in foods that are packed with fibers. You can also take a fiber supplement. The next thing is increasing your water intake. Drink about 6 to 8 glasses of water regularly. By doing this, you can hydrate your body, hydrate your colon, hydrate the stools so that you don’t get constipated.