Constipation is a problem that arises due to intake of food with less fiber in diet. Fiber is not actually digested but retains a lot of water as it passes through the gut and the retained water smoother the stool minimizing hardening of stool. Constipation involves everyone that is adult and the children. Luckily, constipation has a remedy whereby the individual undergoing constipation is to take enough fiber dietary food.
For instance, an adult is supposed to take fiber between 25 to 30 grams in a day, which most individuals do not observe that. Therefore adding of enough fiber to their diet gradually will lead to positive remedy other than sudden addition to prevent bloating and cramping. Despite that, enough fluids should be taken to ensure fiber taken would have a proper flow in the digestive tract.
Too boost fiber intake, take berries that include raspberries, strawberries and the blackberries. These berries have enough fiber and low amount of calories. Hence, taken in large quantities of fiber by mixing berries in the pancakes, take as dessert or even put in cereals during breakfast. Strawberries give 2 grams of fiber, blackberries 3.8 grams and raspberries 4 grams.
Intake of air popped popcorns provides fiber since popcorns are whole grains acting as a good remedy. Addition of salt and a lot of butter is harmful and would not be of any use if taken in large quantities. It should be therefore taken as it is as popcorns have very low calories.
Beans are best fiber boost in the diet in comparison to most vegetables. Taking of the beans daily in the diet discourages the occurrence of incidence of constipation. Beans can be added to most of our soups salads pasta and casseroles.
Constipated individuals can take the advantage of consuming healthy dried fruits which include dates, figs, prunes apricots, and raisins containing a lot of fiber .In considerations, the prunes are most preferred because they contain a lot of fiber and have sorbitol that is a natural laxative and is a carbohydrate too hence production of energy.
Finally eating of raw fruits like plums pears and apples is also a good constipation treatment due to their good fiber dietary characteristics. Their edible skins play a major role in provision of fiber and they have pectin that is a natural fiber.
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National Digestive Diseases Information Clearinghouse (NDDIC): Constipation
Continuum Health Partners: Bowel Function, Dietary Fiber
University of Maryland Medical Center (UMMC): Fiber
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