Avoid constipation with these healthy foods

Constipation is not only a very unpleasant and painful condition but if left untreated can become a more serious medical condition.

Waste products that build up in your system are responsible for a wide range of health complaints and the sooner you get your bowels working again the better.
The problem is that once constipation has taken hold it can be a tricky thing to shift. Not only does it leave you feeling bloated and sluggish but can also be responsible for the following problems
·Bad breath


·Rectal Bleeding

·Toxic build up

You don't have to be embarrassed if you're constipated; at one point or the other, it happens to everyone. Nausea, bloated stomach, loss of appetite, abdominal pain and lethargy are all symptoms of constipation. Left untreated and unavoided, however, constipation can lead to painful ailments that become harder to fight. Therefore, to avoid discomfort and unnecessary pain we give you a list of foods to help you in regular bowel movements
The key to fighting constipation is to keep yourself hydrated. When you’re dehydrated, the stools are hard to pass through the colon, hence the pain. Juices and water add volume to the stools which makes it softer therefore improving bowel movement.
Vegetables are the best for all health problems, especially when it comes to constipation. The most effective vegetables in this scenario are beans, broccoli, cabbage, carrots, French beans, green peas and spinach. But remember, cooked vegetables are better for the digestive process than raw veggies.
Whole grain:
It is a rich source of fiber. You can choose from whole grain bread, brown rice and barley in your diet. Pop corn too, low in calories and high in fiber, is a great and healthy snack.
Remember the P fruits – Peaches, pineapple, pear and papayas; these fruits are recommended for irritable bowel movement. But don’t limit yourself to these alone; berries and apples too have a good amount of fiber.
Dry fruits:
From fruits to dry fruits, these are just as healthy for your digestive system. Prunes, apricots, dates, raisin and figs are a remedy to your irritable bowel. But a point to note is that prunes are natural laxatives.
You can include flaxseeds in your diet by using them with milk or sprinkling over your cereals. Have it the way you like it as it also contains essential Omega fatty acids and other vitamins and minerals that are useful for maintaing overall health.
Surround Yourself With Nuts

Yet another powerhouse when it comes to fiber are nuts. Among the best are Brazil nuts, peanuts, and walnuts. A 1-ounce serving of almonds provides 3.3 grams of fiber, while a similar size serving of pistachios will provide 2.9 grams of fiber, and pecans 2.7 grams. However, nuts come with a caution: Watch how many you eat because nuts are calorie-dense. Prather offers this trick to figure out how much to eat: Cup your hand and only fill the palm part.
Pop Up Some Air-Popped Popcorn

“Popcorn is a great low-calorie way to get more fiber in your diet,” Prather says, especially if a lack of fiber is your constipation cause. However, if you pile on the salt and butter, you could undo some of its benefits. Go for air-popped or a healthy variety of microwave popcorn — some microwave popcorns are butter-flavored and low-fat. Popcorn is a whole grain, and increasing the whole-grains in your diet is an effective constipation remedy.
Pick Berries for a Sweet Treat

For a sweet constipation remedy, take your pick of luscious raspberries, blackberries, and strawberries. “All are examples of fruits that have a good amount of fiber,” Dr. Prather says. A half-cup of fresh strawberries provides 2 grams of fiber while the same size serving of blackberries will provide 3.8 grams and raspberries 4 grams. Berries also are low in calories,

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