Foods that make you urinate might be quite helpful for easing constipation and reestablishing regular digestion. Whether you are Foods for constipation relief due to a recent operation, are pregnant, or for any other reason, you should aim to eat meals that are high in fibre. Avoiding foods that are high in fat and low in fibre is another way to reduce constipation. The same is true when it comes to dealing with children, toddlers, and babies who eat solid foods.
Foods that can help with constipation include:
- Whole grains
- Nuts and seeds
- Beans and legumes
- Herbal teas
When constipated, avoid the following foods:
- Dairy products
- Fried or fast foods
- High-fat meats
- Refined grains
- Sugary sweets
Best Fruits for Constipation
Fruits are an excellent remedy for constipation. In addition to being a fantastic source of dietary fibre, the majority have a number of nutritional benefits.Both fresh and dried fruits are excellent choices. Some foods, such as prunes, include cellulose that not only enhances fermentation, which increases stool weight, but also makes stools more watery.
These fresh fruits can help with constipation:
Best Vegetables for Constipation
Vegetables, especially green leafy ones, are the best foods to relieve constipation. Along with other nutrients, such as vitamins and minerals, that are essential for your overall health, vegetables also include a healthy quantity of insoluble fibre.
The following vegetables should be consumed if you’re constipated:
- Artichoke hearts
- Brussels sprouts
- Green beans
- Red potatoes (with skin)
- Swiss chard
Best Whole Grains for Constipation
Your bowel movements may significantly improve if you switch to healthy grains instead of processed grains like white rice and wheat.
During refinement, most of the fibre in grains is removed. Constipation is not much relieved by this, and it might potentially worsen the situation.
If you suffer from constipation, try some of these whole grain options:
- Brown rice
- Whole wheat
Foods to Avoid If You Have Constipation
Ones that can induce constipation and exacerbate the problem exist alongside foods that can help relieve it. These consist of foods with little or no fibre, processed grains, saturated fats, or trans fats.
Foods to stay away from if you have constipation include:
- baked foods like cookies and cupcakes
- fast food items including tacos, burgers, and pizza
- Fried foods like chicken fingers and french fries
- processed meat such as salami, sausages, and hotdogs
- “Red flesh”
- Snack foods like crackers and chips
- white bread
How to prevent constipation
Constipation can be very uncomfortable. Smith suggests the following to avoid the condition:
Increase your fibre intake: “slowly increase your fibre intake,The recommended daily fibre intake for maintenance is 25 grams for women and 38 grams for men, or 21 and 30 grams, respectively,
- Include high-fiber foods like beans, vegetables, fruits, whole grain, and bran in your diet.
- Drink plenty of water.
- Stay as active as possible and try to get regular exercise.