Constipation is a temporary problem, and can be usually caused by taking certain medications, lack of exercise, not drinking enough fluids, stress, anxiety, and even genetics. However in most of the cases it is just a sign that your diet needs more fiber.
If you are dealing with gas, bloating and painful tummy troubles, you are not alone! Constipation is one of the most common digestive problems nowadays. Chances are you’ve experienced constipation at one point or another.
Luckily, if you make simple changes and add more fiber-filled foods to your diet, you can help the work of your digestive system.
1. Beans: Beans have more than 10 grams of fiber per cup serving that’s more than almost any other fiber source. Beans have a great mixture of soluble and insoluble fiber, both of which helps the food keep moving through the intestines to relieve constipation.
2. Sweet potato: The high fiber content in sweet potatoes helps prevent and relieve constipation. The skin contains most of the fiber so leave it on for the biggest benefits.
3. Oatmeal: Oats are full of soluble fiber, which helps dissolve water, softening stool and making it easier for it to pass through the intestines. They also contain insoluble fiber, which increases stool bulk and helps get everything moving.
4. Nuts: Nuts are a filling food that is also packed with fiber to help ease constipation.
5. Pears: Pears don’t get enough credit, especially because they’re bursting with antioxidants and vitamins. They’re also one of the most fibrous fruits, so adding them into your diet is another way to ease any discomfort you may be experiencing in the bathroom.
6. Apples: “An apple a day” is still golden advice. A small apple with the skin on it contains 3.6 grams of fiber. The peels of many fruits contain insoluble fiber, which acts as a natural laxative.
If you want to poop like a champ, you need to consume enough fruits, vegetables, and water. But if you change your diet and you’re still stuck, it might be time to see a doctor. “If constipation is an ongoing issue and they’ve done all the right things and still have problems, like they’re not responding to high fiber foods and they’re seeing issues like bleeding or abdominal pain, these are things that should be evaluated by a doctor