Constipation - Prevent with Top 5 Foods That Relieve As Well

Almost every person has experienced constipation more than one time. If you are suffering from constipation occasionally or having severe bleeding or pain, it could be the severe digestive disorder. In the most of the cases,constipation is the sign of the shortage of fiber in your diet. An adult needs fibers of 25 to 30 grams per day to kick off constipation,but most of us usually eat less than the  need.

How to Prevent and Relieve Constipation? 

To avoid cramping and bloating, you must need to add and gradually increase fiber to your daily diet. You will not like to eat 25 grams of fiber suddenly, instead of 10 grams. You should eat more fiber-filled food with plenty of water to regulate the flow properly through the digestive tract. Here are some 5 Foods to Relieve and Prevent Constipation:

1. Prunes/Dried Plums

Prunes are preferably tastier sounding as the name is dried plums. The reason of being famous as the anti-constipating food is that they are full of fiber. Its nutrients increase your stool, so you can continue your daily life without any difficulty. It has 1 gram of fiber in a prune. It’s a nice amount of concentration with fructans, fermentable sugars, and sorbital to offer a laxative effect.

2. Berries to Treat Sweetly

For the sweet remedy of hard constipation, take luscious blackberries, strawberries and raspberries. All of these are fruits containing fiber in a good amount. ½ cups of clean strawberries supply fiber of 2 grams, same amount of blackberries supply 3.8 grams and same size serving raspberries provides 4 grams fiber. Moreover, these berries give very low calories. As a result, someone can eat a large amount of plain berries with various recipes.  

3. Popcorn

For your afternoon snack, alter the spicy potato chips with plain popcorn. To add fiber into your daily diet, it’s the most easy and recommended way. It contains 3 grams of fiber in 3 cups of popcorn with only 93 calories. You can make it yourself at your home or buy readymade bags of yummy tasted popcorn in all store shelves. Popcorn also is cheap in price, so you can get fiber in an easy way.

4. Beans for Fiber Boost

A cup of beans provide two times more fiber than any other vegetables. In a ½ cup of navy beans have 9.5 grams of essential fiber, while similar amount of kidney beans supply 8.3 grams. Beans are extremely flexible to toss into salads, pasta, casseroles, soups and many more items.

5. Dried Fruit as Snacks

Dried fruits, including raisins, apricots, figs and dates are the best source of fiber that acts as the reliever of constipation. These dried foods are great for high fiber and sorbital. Sorbital works as the natural laxative. It’s one kind of carbohydrate with molecular structure of sugar. You should take much more water to pass the fiber through the gut, because water can make soft the stool to relieve from constipation.

These top 5 Foods to Relieve and Prevent Constipation to allow your life easy and normal. So, take these foods with plenty of drinking water to meet the need of fiber for your body.