You may have feelings of sluggishness, weight gain, and irritability if you have constipation. The majority of individuals only feel it sometimes. However, for certain people, it may become a chronic condition. As you become older, the risk of it happening to you increases. Are you concerned that you could be suffering from constipation? The presence of stools that are dry, hard, and difficult to pass is one of the warning signs. Other symptoms include less than three bowel movements per week.
Making adjustments to your diet is an excellent first step to take while dealing with constipation. What you eat, particularly the amount of fiber that you consume may have a significant influence on how efficiently your digestive system functions. Fiber is a kind of carbohydrate that naturally assists in maintaining regular bowel movements; however, the majority of individuals only consume around half of the amount of fiber they need on a daily basis.
Pears and Oats
One medium pear has 6 grams of fiber, making it one of the fruits with the greatest fiber content. To get the most out of the peel's fiber content, leave it on. Whole grain and high in fiber are characteristics shared by all three preparation methods: old-fashioned, instant, and steel-cut. Oatmeal that has been cooked has 4 grams of fiber per cup. You can get an even greater quantity if you top your dish with fresh or frozen fruit.
Beans
Change at least one of your weekly meals that is heavy on meat to one that focuses on beans. They are an excellent source of fiber, protein, and iron. Approximately six grams of fiber may be found in kidney beans after they have been cooked.
Cereals
Examine the nutrition labels to find products that include at least 5 grams of fiber in each serving. Cereals like bran and plain shredded wheat are excellent locations to get started. To increase the amount of fiber in the smoothie, stir in a handful of blueberries and a sliced banana.
Potatoes
In addition to the three grams of fiber that are found in a medium potato, potatoes contain a surprisingly high level of vitamin C. French fries or not, potatoes are a portion of healthy food. Consume the skin in order to get the full benefit.
A mixture of Popcorn and Lentils
This is an excellent option to go for when you have a want for something crunchy to nibble on. Each cup has one gram of fiber, making it an excellent natural supply of whole grains. In a similar vein, a serving of green lentils that have been cooked has the same amount of protein as two ounces of beef, along with nine grams of fiber.
Adverse Scenarios
It's possible that changing your diet alone won't cure your constipation in certain circumstances. You should thus see your physician if your condition does not begin to improve since you may need further treatments such as medicine. In addition, you should see a medical professional if you notice blood in your stools or have stomach discomfort.
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