Adopt this High Fiber Foods Chart for Constipation Relief long-term
Presently, we live a fast-paced life. People hardly get time to do great. Hence, they end up eating fast foods that are harmful to their bodies.
Most of us love to have fast food even after knowing it affects our digestive system. Our craving for those spicy foods leads us to many problems.
Constipation is such a severe problem. Constipation occurs when the bowel movement becomes less frequent or the stools become difficult to pass. But do you know what you should eat to get relief from constipation?
A high-fiber food chart is a key resource for dealing with constipation. If you are struggling with constipation, you should have high-fiber foods in your diet.
Moreover, fiber-boosting is a healthy practice for your health. This post will discuss the high-fiber foods chart that will help you get relief from constipation.
Understanding constipation: causes and impact on well-being
Constipation occurs by infrequent or difficult-to-pass bowel movements. Constipation is common both in children and adults.
Some people even struggle with chronic constipation. According to reports, it tends to be more common in females than males. Several factors of constipation include;
- Sedentary lifestyle
- Certain medication
- Low-fiber diet
- Dehydration
- Certain health conditions
- Pregnancy
- Change in sleep pattern
Constipation can be uncomfortable, but you don't need to worry about it. When constipation becomes chronic, it affects your digestive system.
As per research, constipation is also correlated with depression and anxiety. It may be related to chronic inflammation as well.
Sometimes mental health issues occur with constipation. Many people develop several physical health issues like skin tags, hemorrhoids, infections, and blood clots.
Some other complications that may occur due to constipation are impaction, anal fissure, and rectal prolapse. If you are facing chronic constipation, there are some simple steps, that can help you get some relief.
Balancing fiber intake: dos and don'ts for digestive comfort
Fiber is an indigestible yet edible component. It helps to improve your digestive system by increasing the volume of stool. It affects the rate of digestion of various foods and provides the environment necessary for the growth of healthy bacteria in the intestine.
People who experience constipation can include high-fiber foods in their diet. Fiber-rich food helps to pass tools easily. Fiber supplements are helpful for your digestive system. When you suffer from constipation, make sure not to have excess fiber in your diet.
Excess fiber at once can lead to gas, bloating, and stomach pains. So, it may not solve your constipation issue. We suggest you add fiber-rich foods slowly to your diet. Thus, it will ease constipation and help to prevent you from experiencing constipation.
Besides adding fiber to your diet, you must drink plenty of water throughout the day. It helps you ease constipation and helps your fiber-rich diet move smoothly through your digestive system.
Fiber supplements can be a good fit at times. The best way to get fiber in your diet is by adding whole and natural foods to your diet. If you think you need a fiber supplement, you should consult a doctor for a better suggestion.
How High-Fiber Foods Help Constipation
The most common reason for constipation is a lack of proper fiber and water in our diet. A fiber-rich diet for constipation immediately improves bowel movements and provides other health benefits. High-fiber foods help constipation in several ways, which include:
- Fiber-rich foods improve the bowel movement. It helps to lower the risk of developing hemorrhoids or other small pouches in the anorectal region. Thus, it helps to prevent colorectal cancer positively.
- High-fiber foods help to regulate blood sugar levels. Soluble and insoluble fibers help reduce the absorption of sugar. Thus, it maintains blood sugar levels in diabetic patients.
- It lowers cholesterol, blood pressure, and inflammation as well.
- Fiber-rich foods prevent the possibility of intestinal cancer as well.
However, the main concern is how much fiber you should have in your daily diet. For this, you must consult a physician for the best advice.
You should include these high-fiber foods in your diet chart
A high-fiber foods chart for constipation is the main resource for many people who struggle with constipation. You can adopt healthy diets and lifestyle changes to ease constipation in the long run. Let's learn about the food items you can add to your high-fiber foods chart for constipation.
Whole Wheat
Whole wheat is a great fiber-rich food option to relieve constipation. Regular intake of whole wheat significantly improves bowel regularity and helps to prevent constipation. To increase your fiber intake effortlessly in your diet, make sure to include whole wheat.
Dates
Dates are very delicious and enriched in fiber. It contains both soluble and insoluble fiber. Hence, it helps to draw water into the digestive tract and promote quicker bowel movements. You can have dates alone or with yogurt. You can also use dates in your bakery items as a natural sweetener.
Barley
It is a wholesome grain enriched with soluble and insoluble fiber. Hence, barley is a great choice for digestive health. It helps in your regular bowel movement and balances the gut flora. Thus, barley helps in supporting the overall gastrointestinal health. You can enjoy barley in many forms, such as barley water, or use it in breads, soups, or stews.
Bananas
Bananas help to ease constipation. However, it consists of less fiber than some other fruits. Bananas have pectin, a soluble fiber that aids in stool regulation and digestive wellness. You can consume ripe bananas as they aid in passing through the gut.
Apples
Apples work amazingly to relieve constipation. This fiber-rich fruit includes pectin, a soluble fiber that aids in the bowel system. It softens the tools and helps in bowel movement. Also, apple helps in the digestive function as well.
You can add these food items to your diet to get rid of the constipation problem. Besides, you can add some vegetables such as spinach, broccoli, sweet potatoes, carrots, and beets to get relief from constipation. Also, make sure to drink plenty of water and consume lemon water for better results.
What are the Health Benefits of High Fiber Foods?
Consuming fiber-rich foods has a lot of advantages. Some of the significant health benefits of high-fiber foods are;
Regular bowel movement
Constipation is quite a common issue nowadays, for our irregular lifestyle. Fiber helps greatly in recovering constipation. It makes the stool bulkier and softer. Thus, it speeds its passage from your body.
However, different types of fiber provide different results on your digestive system. You can add different types of fiber-rich foods, such as apples, bananas, wheat, dates, spinach, carrots, etc., to your diet for better and more positive results.
Healthy weight loss
Fiber helps in the weight loss journey. Reports have proven that fiber-rich foods help in weight loss positively. These foods fill you up faster and keep you full for longer. Fiber also helps to control the weight. Some evidence suggests that those who eat more fiber tend to be leaner.
Lower type 2 diabetes
Intake of foods that are rich in fiber can lower the risk of type 2 diabetes. Both soluble and insoluble fibers can prevent type 2 diabetes.
By creating a good effect on blood glucose levels, high-fiber foods promote a healthier gut. It also lowers the inflammation in the body and helps to stave off the development of diabetes.
Reduce the possibility of certain cancers
High fiber consumption lowers the risk of cancer, especially the chances of breast cancer. Fiber intake has the strongest association with reduced risk of breast cancer.
Besides all these benefits, fiber-rich foods help to lower heart disease, increase healthy gut bacteria, and ensure longer life.
How Much Fiber Do We Need?
According to the Food and Drug Administration Trusted Source, the daily intake amount for fiber is 28 grams per day for adults on a 2,000-calorie diet. However, this amount varies according to different age or sex. Children from 1 to 18 years of age should consume 14 to 31 grams of fiber every day. However, high fiber intake may significantly reduce chronic disease risk.
We must say that it is important to get the right amount of fiber to maintain good gut health. Beyond digestion, fiber helps in weight loss and balances good gut bacteria.
The Takeaway
We must say that a happy gut ensures happy mental and physical health. A good diet, a sufficient amount of water, and regular exercise help you to keep constipation away.
However, Indian foods are part of high-fiber diets for constipation. It includes fruits, vegetables, whole grain foods, lentils, nuts, and seeds that help you get rid of constipation easily.
* * Medical Disclaimer - The following information is for educational purposes only. No information provided on this website, including text, graphic, and images, are intended as substitutes for professional medical advice. Please consult with your doctor about specific medical advice pertaining to your condition(s).
