If you are suffering from irregular bowel movements, the diet you take may be blamed for this problem. Constipation may occur because of dehydration. People who consume foods with small quantities of fiber are also at a risk of acquiring constipation. Other known causes of this condition include inadequate physical activity, the presence of some diseases, and certain types of medicines. In order to treat constipation, it is important to consume large amounts of fluids and foods with large amounts of fiber in your diet. Foods that are rich in fiber and fluids provide natural means of relieving constipation. Chronic cases of constipation may result from underlying sicknesses. Therefore, consult a medical professional for help.
Foods that are Rich in Fiber
Based on the acquired information, it is recommended that you should consume about 30 to 35 grams of fiber every day in order to relieve constipation. The common foods with the necessary quantities of fiber include vegetables, fruits, legumes, and grains. You can consume 2 to 4 grams of fiber by taking fresh berries in a half-full cup of these fruits.
However, the same amount of legumes provide a better diet. For instance, the same quantity of lentils provides over 6 grams of fiber while the same quantity of black beans provides 9 grams of fiber. It is advisable to increase the level of fiber intake gradually to prevent gastric distress.
Lack of fluids or dehydration can cause constipation. The right amount of fluids plays a crucial part in regulation. Most bodies require over eight eight-ounce glasses of water every day. Men require more water (13 glasses) every day compared to women (9 glasses). Moreover, nursing and pregnant women are likely to need more water than other groups. Remember that caffeinated drinks, alcohol, and sodas should not be considered as fluids. A hydrated body has high chances of losing weight provided that you consume beverages that are free from calories.
Dairy products that are manufactured through fermentation such as kefir and yogurt contain bacteria (probiotics) that are beneficial to the body. These bacteria help in the proper functioning of the digestive system.
Some types of yogurt play a significant part in promoting regularity. Some of these yogurts can end constipation within two weeks of consumption. They contain useful bacteria such as Bifidus Regularis, which plays a major role in regulating the digestive system.
Important Tips and Foods that Should be Avoided
One of the crucial methods of preventing constipation is to avoid foods that increase the risk of acquiring the condition. Avoid refined grains because they have low amounts of fiber. Also, limit your consumption of processed foods, meat, and foods with large quantities of fat. Regular exercises are also essential because they keep the bowels regular. Therefore, engage in some physical activity each day to enhance bowel regulation. Although constipation mainly results from poor diets and physical inactivity, irregularity may also signify the presence of a certain illness. Talk to a medical doctor if your diet does not relieve constipation.