Wednesday, 6 February 2013

Foods For Constipation Prevention and Relief

What to Eat During Constipation
When you have constipation, it is very important to check the food you take in. Your diet may make or break your suffering. Foods which are very helpful during constipation are those diets which are rich in fiber. The fiber has the effect of making up elements. In order to let your system continue its works while having constipation, you have to understand fiber, how it helps your intestines, and the other foods that are good for you at any instance. The following are the things you have to understand while eating during constipation:

Fiber Intake: Easing Constipation
When you are suffering from constipation , you have to increase the intake of dietary fiber. Paradoxically, fiber is that portion of plant which we usually cannot digest. But in constipation, fiber can be an effective tool in order to add softness and bulk to the feces.

How is this so?
The soluble fiber binds with the fatty acid, resulting to the formation of a gel-like substance that makes the feces soft. On the other hand, the insoluble fiber will provide the bulk to it.

Soluble or insoluble, they are all included in plant foods. Thus, it is important that you remember the foods which are good sources of fiber—it is important to be cautious when eating during constipation.

Fruits for Constipation
There are plenty of fruits which are fiber-rich—aside from the fact that they are already full of nutrients. However, there are some advices that say it’s better to cook the fruit while in constipation. Here are some examples of fruits which you can eat during the said condition:

Prunes
Pineapple
Pears
Peaches
Papaya
Figs
Apricots

Vegetables for Constipation
Vegetables are very good sources of addition doses of dietary fiber. When serving them to constipation patients, the vegetables are better cooked rather than raw. Here are some advised vegetables for you:

Beans like pinto, garbanzo and canella
Greens like spinach, kale and chard
Vegetables like broccoli, cabbage, carrots, squash and asparagus

Whole Grain for Constipation
There are several brands claiming to have multi-grain ingredients. However, some of these are lying. The only way to be sure is to read the ingredient list carefully. The first indicator of a grain-filled product is when the first word is “whole”. Now, here are some whole grains which are very helpful during constipation:

Millet
Barley
Brown Rice
Whole grain breads
High fiber cereals (it should be at least 8 grams per serving)

Flaxseed for Constipation
As you can see, eating during constipation is hard—you need to meticulously choose the right food. But according to research, whatever food is in the table, there is something you can do: Incorporate flaxseed to your food. This substance is proven to relieve constipation—it can also ease bloating and abdominal pain. Flaxseed is also a good resource of omega-3 fatty acid, as well as phytoestrogens, and other minerals and vitamins.

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