Constipation can make your body feel heavy and fatigued and even impact your mood. While it’s common for everyone to experience constipation occasionally, some individuals struggle with chronic issues. The risk of constipation increases with age. If you find yourself having bowel movements less than three times a week or if your stools are hard and dry, you may be dealing with constipation.
According to WebMD, the right foods can work wonders in alleviating constipation. Fiber is vital, but many of us aren’t getting enough. Most adults only consume about half of the recommended daily amount. So, how much fiber should we aim for? Women should be getting 22 to 25 grams a day, while men should target 28 to 31 grams. There is no need to count every gram meticulously—just focus on incorporating more fiber-rich foods into your meals and snacks.
Here are 10 fiber-packed foods that can help get things moving:
1. Pears
A medium-sized pear contains 6 grams of fiber, making it one of the highest-fiber fruits. Pro tip: Eat the skin to get even more fiber!
2. Oats
Whether you prefer old-fashioned, instant, or steel-cut, oats are whole grains that are rich in fiber. A cup of cooked oatmeal has 4 grams of fiber—toss in some fruit to boost that number even more.
3. Potatoes
Surprise! Potatoes aren’t just a carb—they’re packed with vitamin C, and a medium potato has 3 grams of fiber. Make sure to eat the skin for all the fiber goodness.
4. Flaxseeds & Chia Seeds
These tiny seeds are fiber powerhouses! Sprinkle them on your oatmeal, smoothies, or baked goods for an easy fiber boost.
5. Legumes
Swap out meat for legumes at least once a week. Beans are rich in protein, iron, and fiber. A half-cup of cooked kidney beans gives you about 6 grams of fiber.
6. Popcorn
Craving something crunchy? Popcorn is a natural whole grain and contains 1 gram of fiber per cup. It’s the perfect guilt-free snack!
7. Lentils
Half a cup of cooked green lentils contains 9 grams of fiber and a solid dose of protein comparable to 2 ounces of beef.
8. High-Fiber Cereals
When choosing cereal, look for options with at least 5 grams of fiber per serving. Bran cereals and shredded wheat are good choices. To increase your fiber intake, add some fruit, like blueberries or a banana.
9. Apples
An apple a day—especially with the skin on—keeps constipation away! A medium apple packs 4 grams of fiber and helps keep you hydrated, which is key to digestion.
10. Edamame
These tasty little beans give you 4 grams of fiber per half-cup (when shelled). They’re the perfect snack or salad topper!
Adding more fiber to your diet is only part of the equation. You have to stay hydrated, or all that fiber won’t be able to do its job. Water is essential for softening stools and making bowel movements easier.
One thing to note: if you add too much fiber too quickly, you might experience gas and bloating. So, take it slow! And don’t forget that regular physical activity—like a daily walk around the neighborhood—helps digestion, too.
If dietary changes alone don’t alleviate constipation, consulting a doctor is advisable. You may need medication or other treatments. Inform your doctor if you notice blood in your stool or experience abdominal pain.
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