7 foods to fight constipation

Portia Arthur

January 8, 2016 12:06 PM

There are numerous causes of constipation including diseases of the digestive system and side effects of medications, but for most people, a diet low in fiber may be the cause.

___4536899___https:______static.pulse.com.gh___webservice___escenic___binary___4536899___2016___1___8___13___auto_61434093397

Constipation is a common problem where people find it difficult to have bowel movements. Bowel movements may be too hard, difficult to pass, or infrequent.

Fortunately, there are many foods a person can eat to help relieve constipation and foods to avoid that can make constipation worse. Here is a list of 12 foods to eat to help relieve constipation. When planning a healthy diet, it helps to include plenty of high-fiber choices to help you stay regular.

1. Beans

Beans have more than 10 grams of fiber per cup serving that's more than almost any other fiber source. Beans have a great mixture of soluble and insoluble fiber, both of which helps the food keep moving through the intestine.

2. Sweet Potatoes

One medium baked sweet potato with skin has 3.8 grams of fiber, which can help get things moving along. This high fiber content in sweet potatoes helps prevent constipation. The skin contains most of the fiber so leave it on for the biggest benefits.

Regular baked potatoes are also a good source of fiber, with 3 grams in a small baked potato. Leave the skin on, and high-calorie toppings such as butter or sour cream off.

3. Pop corn

Air-popped popcorn is a good choice for a high-fiber snack that can help provide relief from constipation.

A filling 3 cups of air-popped popcorn contains 3.5 g fiber, and less than 100 calories.

Just be careful to stay away from movie theater popcorn or popcorn laden with butter as the high fat content not only contains lots of calories, the fat can cause constipation.

4. Whole Grain bread

Whole grains have lots of fiber, which is a good choice not only for the bowels, but also the heart.

5. Apples

With the skin, an average pear provides 5 to 6 grams of dietary fiber to regulate the digestive system.

Source:medicinenet.com

Enhance Your Pulse News Experience!

Get rewards worth up to $20 when selected to participate in our exclusive focus group. Your input will help us to make informed decisions that align with your needs and preferences.

I've got feedback!

Portia Arthur