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Diet alone may be insufficient in several cases to reverse constipation. It is, therefore, necessary to discuss the condition with the doctor if it does not change or improve, as you may require other treatments, such as medication. Also, always let your doctor know if you have blood in your feces or abdominal pain.
Fremont, CA: Constipation can make you feel dizzy, uncomfortable, and cranky. Most people don't get it too often, but it becomes a chronic problem for others. It is also slightly more probable to happen the older you get. Constipation comes with symptoms such as less than three bowel movements a week and complex and dry stools that make it almost difficult to pass. When you have constipation, one of the reasonable first steps is through diet. What you eat can significantly affect how easily your digestive system will run through how much fiber you get. Fiber is a carbohydrate that helps you naturally maintain regular defecation, but most adults only receive about half of what they require daily. The Dietary Guidelines for Americans recommend that women consume 22-25 grams of fiber daily and men consume 28-31 grams. You need not count every gram, but you should look for high-fiber foods and start substituting them for lower-fiber foods. Here are some fiber-rich foods that you can try to add to your daily meals: Pears One of the highest-fiber fruits is a medium pear with 6 grams of fiber. For the most fiber, don't peel them. Oats All old-fashioned, instant, or steel-cut varieties are whole grain and fiber-rich. Each cup of cooked oatmeal provides 4 grams of fiber. Topping your bowl with fresh or frozen fruit adds even more fiber. Potatoes Potatoes are pretty nutritious. A medium spud contains a fantastic amount of vitamin C and 3 grams of fiber. Eat the skin to get it all. Flax Seeds and Chia Seeds Mix these seeds into oatmeal, smoothies, and even baked goods for an effortless way to reap a few bonus grams of fiber. Beans Exchange at least one meaty meal a week for a bean-based version. They're rich in protein, iron, and fiber. A half-cup serving of cooked kidney beans has approximately 6 grams of fiber. Popcorns A perfect snack when you're in the mood for something crunchy, it's a natural source of whole grains, with 1 gram of fiber in every cup. Lentils A half-cup of cooked green lentils adds 9 grams of fiber to the protein total of 2 ounces of beef. High-Fiber Cereals Look for packages that contain at least 5 grams of fiber per serving. Brands of straight shredded wheat and bran cereals are usually good to start with. For extra fiber, add a handful of blueberries or slice a banana. Apples Leave the skin on; both the skin and the flesh contain fiber. A medium apple contains 4 grams of fiber and lots of water. Edamame These nutty, satisfying soybeans are popped out of their pods and contain 4 grams of fiber per half-cup.
