Say NO to CONSTIPATION by eating Fruits
Constipation is common and it affects people of all ages. You can usually treat it at home with simple changes to your diet and lifestyle.
What causes constipation
- not eating enough fibre – such as fruit, vegetables and cereals
- not drinking enough fluids
- not exercising or being less active
- often ignoring the urge to go to the toilet
- changing your diet or daily routine
- stress, anxiety or depression
Dried plums, known as prunes, are widely used as a natural remedy for constipation. Prunes contain sorbitol. This sugar alcohol is not absorbed well by the body, causing water to be pulled into the colon and leading to a laxative effect in a small number of people.
Kiwifruits can be eaten raw. Just peel them or cut them in half and scoop out the green flesh and seeds. They make a great addition to fruit salads and can be added to smoothies for a fiber boost.
Spinach and Other Greens
Greens such as spinach, Brussels sprouts and broccoli are not only rich in fiber but also great sources of vitamin C, vitamin K and folate. These greens help add bulk and weight to stools, which makes them easier to pass through the gut.
Sweet potatoes contain a good amount of fiber to help alleviate constipation. Sweet potato can be roasted, steamed, boiled or mashed. It can be used in any recipe that calls for regular potatoes.
Chia seeds are one of the most fiber-dense foods available. Just 1 ounce (28 grams) of chia seeds contains 10.6 grams of fiber, meeting 42% of your daily needs. Chia is very versatile and can be added into many different foods, considerably boosting fiber content without too much effort. They work perfectly sprinkled onto cereal, oats or yogurt. You can also add them into a smoothie or veggie juice, or mix them into dips, salad dressings, baked goods or desserts.
Oat bran is the fiber-rich outer casing of the oat grain. It has significantly more fiber than the commonly used quick oats. In one-third cup (31 grams) of oat bran, there are 4.8 grams of fiber, compared to 2.7 grams in quick oats. Oat bran can easily be combined with granola mixes and baked into bread or muffins.