In this article, you will learn two things about how to relieve constipation naturally without medication.
What Should You Eat and Drink if You Are Constipated?
Fiber
It is recommended that adults consume 22 to 34 grams of fiber per day, depending on their age and sex. However, most older adults need help to meet this requirement.
Important Note: To increase your fiber intake, it is important to gradually introduce fiber-rich foods into your diet to give your body time to adjust to the change.
Some excellent sources of fiber include:
- Whole grains include whole wheat, millet, oatmeal, and bran flake cereals.
- Legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas, are another great source of fiber.
- Fruits such as berries, apples (with the skin on), oranges, and pears
- Vegetables like carrots, broccoli, green peas, and collard greens are also rich in fiber
- Additionally, nuts such as almonds, peanuts, and pecans are a good source of fiber.
Incorporating these foods into your diet can help you meet your daily fiber needs and maintain a healthy digestive system.
Check here the natural ways to increase your fiber intake
Plenty of water
It’s important to stay hydrated by drinking enough water and consuming liquids like natural fruit and vegetable juices and clear soups. This will make the fiber in your diet work better, resulting in softer and easier-to-pass stools.
Ensuring adequate hydration by consuming sufficient water and other fluids is recommended to prevent dehydration. Maintaining proper hydration is a beneficial practice that promotes overall health and prevents constipation.
Important Note: Make sure to drink enough water to help fiber work effectively; otherwise, more fiber intake will backfire.
What should you avoid eating or drinking if you are constipated?
Avoid consuming foods containing little or no fiber is advisable to prevent or alleviate constipation. Such foods include…
- Fast food
- Chips
- Meat
- Prepared foods, such as some frozen meals and snack foods
- Processed foods, such as hot dogs or some microwavable dinners
Check here for the best resource on health and nutrition
About Author: Renu Bakshi, AKA Fitness Buffhq, is an ISSA Certified Elite Trainer. He
passed the Personal Fitness Trainer Course, Nutrition Health Coach course & Specialist Exercise Therapy course from ISSA, USA, obtaining + 97% marks. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says, “Age is just a number!”
IMPORTANT LEGAL INFO This article is general and for information only because it doesn’t consider your health requirements or existing medical conditions. That means it’s not personalized health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should determine if the information is appropriate for your situation and get professional medical advice.
