Adopt this High Fiber Foods Chart for Constipation Relief long-term

Although the body cannot digest fiber as a carbohydrate, it has an important function within the healthy digestive system.

Because the passage of fiber through the digestive system is minimal in terms of being broken down and absorbed into the bloodstream, its properties are different from those of other carbohydrates.

There are two types of dietary fiber:

This fiber dissolves in water and within the body, forms a gel that softens the stool and makes its passing easy.

Besides this, it is a natural cholesterol lowering agent and lowers the blood sugar level.

Oats, barley, legumes, apples, citrus fruits are good sources of soluble fiber.

There are insoluble sources of fiber that cannot be dissolved in water.

This type of fiber, on the contrary, has the capability of adding bulk to the stool and therefore may help hasten the process of passing food through the digestive tract.

This is the best form against constipation.

Sources of insoluble fibers include whole grains, wheat bran, vegetables, and nuts.

Sufficient levels of the two varieties of a high fiber diet must be present to keep your digestive system in its best form.

It has been recommended that health professionals take in between 25 to 38 grams of fiber every day. This typically varies with age, sex, and activity level.

Fibres enables you to keep your bowel movements regular and prevent constipation. How does this happen:

Soluble fiber increases the bulk of stool, which then triggers peristalsis; these are the wave-like movements that facilitate the movement of food substances in the digestive tract.

This avoids the slowing down of digestion, thereby anastomosing constipation.

The soluble fiber absorbs water to form a gel-like consistency. It softens the stool and makes easy passage for those whose stools are usually hard and dry.

Fibers act as prebiotics that feed the good bacteria within the intestines. It has been associated with improved digestion and bowel movements.

Fiber reduces how much straining is needed for stool passing, thus preventing complications such as hemorrhoids or fissures in the anus.

The High Fiber Foods Chart for Constipation Relief

The best way to prevent constipation is to include several fiber-containing foods in your diet.

Here is a detailed table of the high-fiber foods that you can incorporate into your diet for the long run to overcome constipation.

There are different categories of fiber sources, and they include fruits, vegetables, whole grains, legumes, nuts, and seeds.

Here is a sample constipation diet plan which contains a mix of different foods to help in improving your digestive output.

High-fibre whole grain bread, bananas, oranges, apples/ Oat bran/ Prune juice Eggs

Dry nuts and seeds (walnuts, peanuts, almonds, etc)

Mixed vegetables/kidney beans/ green peas

Roti with mixed grains (nachni, bajra, carrots, etc.) Curd & rice

Tea with whole grain crackers Homemade sweet potato chips/ apple chips

Leafy green salad with chia seeds/protein mix/curd & pomegranate seeds French beans, lentils, cauliflower or potato sabzi Plain roti

Constipation is a symptom of conditions that ranges from people of all ages and involves infrequent bowel movement, hard or dry stools, and pain on passing stool.

It can cause very much discomfort, bloating, and pain that if left untreated, may lead to serious complications by the way of hemorrhoids or fecal impaction.

Fortunately, constipation is quite manageable using dietary, lifestyle, and medical interventions.

This paper shall attempt to discuss several key points by which relief from constipation can be achieved.

They include diet modulation, hydration, physical exercise, stress reduction, and judicious use of medications and supplements.

Proper manipulation of these factors will often lead to relief from constipation and an improvement in overall digestive health.

Probably the most significant thing in the prevention and treatment of constipation is maintaining enough dietary fiber intake.

To add both soluble and insoluble Fiber to your carbohydrate which the body cannot digest; it is crucial for the regularity of bowel movements by adding bulk to the stool, thus making it easier for passage through the digestive tract.

However, there are two kinds of fiber for digestive health: both soluble and insoluble fiber.

The former dissolves in water and in a forms gel-like substance inside the intestines, thus acting as a stool-softener that is easier to pass through the intestines.

The richest sources of soluble fiber include oats, barley, beans, lentils, and a few fruits like apples, oranges, and bananas.

The type of fiber that does not dissolve in water is called good source of fiber. It helps to bulk up stool by giving it some structure.

This leads to the prevention of constipation by speeding up stool passage through intestines.

Foods high in insoluble fiber include whole grains, wheat bran, nuts and seeds, carrots, spinach, and broccoli, among others.

Both types of fibers need to be consumed in order to maintain bowel movements. Health professionals recommend that adults ingest 25-30 grams of fiber daily.

Slowly introducing high amounts of fiber into the diet will avoid gas and bloating, one common symptom experienced if not used to large amounts of fiber. 

More of high fiber foods in the diet may be a very good way to address constipation. Brown rice, quinoa, and whole wheat bread are examples of insoluble fiber.

The best sources of both fiber are beans, lentils, and peas. High in fiber are fresh fruits and vegetables, especially if they contain the skin or peel, such as apples, pears, and cucumbers.

Intake of these foods regularly maintains the regularity of the bowel and you feel full.

Hydration is also a part of the treatment for constipation. Water helps soften stool which facilitates its removal.

When the body is dehydrated, water is sipped from stool and forms hard and dry lumps that cannot find a natural way out.

Dehydration may also be a cause of constipation. Everyone needs to drink plenty of water and adequate hydration to have regular bowel movements. An average adult should drink at least 8 glasses of fluid (about 64 ounces) daily, though this may increase or decrease depending upon your age, activity, and environment.

Should an increase in fluid drinking fail to correct the problem, warm liquids such as herbal teas or lemon added to warm water often encourage bowel movements.

Hydration may also come from other liquids besides drinking water. Herbal teas, clear broths, and smoothies prepared from fruits and vegetables can add fluids to the body.

Fruits and vegetables like watermelon, cucumbers, and oranges have water content in them and can also aid in hydrating the body and breaking down food.

Stimulation of the intestinal muscles with regular physical activity aids in the natural flow of stool through the digestive system.

A sedentary way of living has often been associated with slowed down intestinal motility, which can cause constipation.

Also, aerobic exercise, such as walking, jogging, swimming, or cycling, aids in effective digestion since it tends to hasten flow, thus enhancing blood flow to intestines and propels muscle contractions that actually push stools down the colon.

Perform at least thirty minutes of moderate-intensity exercise most days of the week in order to prevent constipation.

Gentle stretches and yoga could also be relieved of constipation.

Some yoga postures, for example, seated forward bend, child's pose, and the wind-relieving pose tend to massage the abdominal organs and facilitate bowel movement.

Incorporate these movements into your life for digestive wellness.

Chronic mental or emotional stress causes impairment of the digestive system that results in constipation.

Thus, it's established that the mind-gut connection is created during psychological stress; therefore, the digestive processes would be slowed down, followed by a corresponding effect on bowel function.

Deep breathing, meditation, and mindfulness practice help one reduce stress as well as improve his digestion.

Progressive muscle relaxation, as well as guided imagery, would help soothe the mind and body, thus reducing stress-related constipation.

Only through proper sleep will your body have proper bowel movements.

That is because irregular sleep patterns and lack of proper sleep disturb the usual circadian rhythm in the body which encompasses digestion.

This quality sleep per night is crucial to the digestive well-being of an individual.

Sometimes, dietary and lifestyle changes alone cannot improve the situation, and some medical interventions are needed.

Various medications and supplements can help facilitate bowel movements.

The short-term treatment of constipation can include laxatives. There are several types of laxatives; they include: The bulk-forming laxatives add fiber to the stool to increase its bulk.

Stimulant laxatives promote bowel contractions. Osmotic laxatives draw water into the intestines to soften the stool.

Laxatives should be taken according to the prescribed instructions, and for a limited period because overuse results in addiction or aggravation of constipation.

Dietary fiber is supplements that can be prescribed for anyone who will have difficulty with achieving sufficient dietary fiber intake to help with bowel regularity.

Other fiber supplements that can be prescribed include psyllium husk, methylcellulose, and wheat dextrin.

These should also be taken in adequate amounts of water to avoid constipation.

Probiotics are friendly bacteria that support gut health.

Some researchers have suggested that probiotics, particularly with strains of Bifidobacterium and Lactobacillus, may better stool consistency and frequency in patients with constipation.

Probiotics might be introduced into the diet in various forms such as probiotic supplement and probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi.

By and large, constipation has been a common concern for every individual which greatly influences the quality of life experienced by the individual.

However, constipation is also highly curable through a combination of dietetic, lifestyle, and medical interventions.

Higher dietary intake of fiber, maintenance of hydration, routine physical activity, stress management, and pharmacological or supplement use can all help alleviate constipation and promote better digestive health.

Whereas infrequent constipation is quite harmless, chronic or severe constipation may often be an indicator of an underlying medical condition, and the person deserves medical evaluation by a healthcare professional.

Most individuals who get to incorporate these strategies and make lasting lifestyle changes for digestive health support can help prevent constipation and move toward better overall wellness.

Medical Disclaimer  - This 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).