desk
Share
News Topical, Digital Desk : If you constantly suffer from constipation or are unable to empty your bowels properly, the answer lies in your eating habits. While some foods provide relief to your stomach, others can aggravate the problem. The same applies to constipation and fiber. Let's explore what to eat and what to avoid when you're constipated.
Constipation problem is related to diet
It can be an occasional or chronic problem. It can be caused by many factors, including constant sedentary work or stomach problems like irritable bowel syndrome . However, diet plays a key role in almost every case of constipation.
How is fiber linked to constipation?
It's an essential dietary element, providing relief from constipation and promoting bowel movements. However, excessive intake can also lead to constipation, especially if you drink less water. Consuming fiber in moderation helps maintain the balance of bacteria in your digestive system and promotes proper digestion.
There are two types of fiber
Insoluble fiber: This is the element found in food that is not broken down during digestion. This type of fiber is found in:
- in the peels and seeds of fruits and vegetables
- Maize
- leafy vegetables
- nuts
- Dried Fruits
Water-soluble fiber: This type of fiber dissolves in water and forms a gel in the digestive tract. It acts as a stool softener and helps you clear your bowels easily. This fiber is found in the following food items:
- Whole grains
- Apple
- banana
- cooked vegetables
- Oatmeal
Gradually increase the amount of fiber
If you're constipated, suddenly increasing your fiber intake can cause gas, bloating , stomach cramps, or severe pain. Therefore, it's best to increase your fiber intake gradually. This will give your digestive system time to digest the fiber and help clear your bowels.
Avoid eating these things if you have constipation
Avoid high-fat foods, including those containing excessive amounts of oil or butter. This can worsen constipation. Also, avoid fried foods, processed meats, commercially available baked goods, and cheese. Fats are difficult to digest and take a long time for the body to break them down. They are also low in fiber.
--Advertisement--
