2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
When you suffer from constipation, it is important to choose foods from your diet that have the potential to relieve your symptoms. The best for this are fruits and vegetables, which contain large doses of dietary fiber.
The good thing about all this is that most foods that meet this condition are actually very good for your health, such as fruits and vegetables.
The most important aspect of a diet to relieve constipation is to gradually increase your fiber intake. Fiber is good for constipation because it gives softness and volume to the stool. Soluble fiber absorbs water and binds to fatty acids to form a gel - a substance that keeps stools soft.
Insoluble fibers do not dissolve in water, which in turn provides loose stools. Since both types are found in fruits and vegetables, don't try too hard to remember what fruits and vegetables to eat. To treat constipation, it is recommended to increase fiber intake from 20 to 25 grams per day.
Many fruits are a good source of fiber along with a wide range of other nutrients. Here are some good choices: apricots, figs, papaya, peaches, pears, pineapple, prunes, kiwi (it helps a lot if eaten on an empty stomach) and raspberries.
Vegetables are also a wonderful source of many important nutrients, in addition to providing healthy doses of dietary fiber.
Suitable choices for constipation are: beans, beets, cabbage, spinach, artichokes, asparagus, broccoli, Brussels sprouts, carrots, green beans, peas, pumpkin and lettuce.
The strategy is as follows, eat vegetables raw or lightly cooked to preserve the nutrients in them. Add other high-fiber foods to your diet.
Eat raw fruits and freshly squeezed fruit juices, not canned and frozen, which often contain unnecessary calories and less fiber.
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