If you experience chronic constipation, this could all be due to your eating habits. By adjusting your diet you may help relieve your symptoms and promote regular, easy bowel movements.
Here are some foods what may help relieve chronic constipation.
Fiber-rich foods
In most cases people who suffer from chronic constipation benefit from eating more dietary fiber, but in some cases people are better off on a low-fiber diet. It all differs from person to person. If you suffer from chronic constipation and your current diet doesn’t include much fiber, perhaps give these fiber-rich foods a try:
- Beans and legumes
- Vegetables, such as avo, leafy greens, sweet potato, and squash
- Fruits, such as apples, pears, berries, dates and dried prunes
- Seeds, such as sunflower seeds and chia seeds
- Nuts, such as almonds, pecans, pistachios and peanuts
- Whole grains, such as wheat bran, quinoa and oats
If you experience chronic constipation on a diet while eating fiber, you are advised to see your local GP who might encourage you to maintain or in some cases reduce your fiber intake.
Healthy fats
Eating deep-fried foods, red meat along with other high-fat foods will slow down your digestion and contribute to constipation. However one can also be eating too little fat.
If you develop symptoms of chronic constipation while eating a high-fat diet, your doctor might suggest that you cut down your fat consumption. If you do not eat enough fats you should incorporate saturated fats into your diet such as:
- Olive oil
- Avocado
- Seeds and nuts
- Fatty fish, such as salmon, sardines and mackerel
Hydrating foods and beverages
If you are dehydrated this will raise your risk of constipation. To help prevent and relieve chronic constipation, it is important to stay hydrated by drinking plenty of water as well as other fluids.
Click here to see how you can ensure that your body is always hydrated.
Simple snacks and meals
- Avocado on toast – Avo is a rich source of soluble and insoluble fiber, as well as unsaturated fats. Smash avo on either a slice of whole grain toast or even a rice cake, which ever you prefer, squeeze some lemon and grind some salt and pepper, and you may have just found your new favourite snack.
- Oatmeal with fruits, seeds, and nuts – For a nutrient-rich breakfast that is rich in soluble and insoluble fiber, unsaturated fats and liquids this is our breakfast go-to at the rubybox HQ. Combine rolled oats, a chopped apple, some chia seeds and some nut butter with some water in a small pot, let it cook for about 5-10 minutes, and there you have it.
If you have any tips when it comes to helping relieve chronic constipation please share below rubies. X
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