A significant portion of the global population struggles with constipation, often facing difficulty in having regular bowel movements, especially in the mornings. This condition can lead to discomfort and, if left unchecked, may cause further health complications. However, simple dietary changes can help prevent constipation and promote smoother digestion. Common symptoms of constipation include passing hard, dry, or lumpy stools, experiencing pain or discomfort during bowel movements, feeling unable to fully empty the bowels, loss of appetite, and bloating.
In the aforementioned circumstances, including a few items in your diet such as certain fruits, vegetables, and drinks can help you.
Food To Reduce Constipation
- The first and foremost important thing to include in the diet is vegetables which are high in insoluble fibre. They add bulk to the stools, promoting more regular bowel movements. Some examples of highly fibrous vegetables are broccoli, carrots, cauliflower, spinach, beetroot, potato, sweet potato, beans, peas, bitter gourd and others.
- Fibre-rich plant-based foods such as legumes that include kidney beans, lentils, and even peas are a good source of fibre and can help to improve the nutritional profile of your diet.
- Fruits are also an excellent option to ease constipation symptoms. Fruits like apples, pears, grapes, blackberries, raspberries, and prunes contain high water levels and are fibre-rich.
- Another good source of insoluble fibre is whole wheat products that can be eaten raw or lightly cooked. This includes whole wheat bread, cereals, and pasta which can be consumed in a regulatory manner to notice significant improvements in bowel movements.
- To ease the overall bowel movements, keeping the body hydrated is very important. For this, you need to consume sufficient liquids. People suffer from dehydration and their intestines become incapable of adding enough water to the stool, resulting in dry and lumpy stools that are difficult to pass. Drinking plenty of water and consuming fresh fruit juices help resolve the symptoms and prevent constipation.
Besides these necessary additions to the diet, a few food items must be avoided such as chips, fast food, frozen meals, snack foods, and processed food.
