Best Foods for Constipation Relief

Eating the right foods for constipation can be the best way to stop irritable, bloated feelings caused by intestinal blockage. Almost all Americans suffer some form of constipation in their lifetime.

It is a common condition and it is easily treated with the proper diet. The American Dietetic Association suggests eating 20 to 35 grams of fiber a day. The average American only eats five to fourteen grams daily. There are plenty of foods you can eat to help cure constipation.

Here are some of the best foods for constipation relief.

Beans

The latest dietary guidelines recommend we triple our intake of beans from one to three cups per week. Just one cup of cooked beans provides 12 grams of fiber. Nutritious choices are:

• split peas
• lentils
• black beans
• kidney beans
• lima beans
• pinto beans

Whole Grains

The healthiest kinds of grains are whole grains since the essential parts of the naturally occurring nutrients are intact. Whole grains are foods that do not have the bran and germs all out. Whole grains to consume include:

• muesli
• whole wheat
• rye
• amaranth
• barley
• buckwheat
• corn
• millet
• oats
• quinoa

Unprocessed Wheat Bran

Wheat bran is one of the world’s richest forms of fiber. One cup of wheat bran provides about 99 percent of the recommended daily intake of fiber.  This makes it a great constipation cure.

Add unprocessed wheat bran to baked goods for fiber and flavor. Truly raw, “unprocessed” wheat bran is not toasted and must be stored in the refrigerator. You can buy it at specialty stores and online.

Unrefined Breakfast Cereals

In their natural state, breakfast cereal is an important source of dietary fiber. Oatmeal and whole wheat hot cereal are nutritious ways to start the morning. For cold cereals, look for varieties with the first ingredient listed as whole grain, whole wheat, oats, corn, or bran, containing two grams of fiber per serving.

Dried Fruit

Dried fruits are effective in pushing food out and stopping constipation. The skin on dried fruits contains fiber the body cannot break down plus sugars that cause the colon to push out the stool. Eat prunes apricots, figs, cranberries, and apples for the perfect foods for constipation snacks.

Fresh Fruit

Fresh fruit is nature’s laxatives that gently relieve constipation. All fruits are easy to absorb and digest.  However, the top fruits for constipation are:

• berries
• papaya
• oranges
• apples
• bananas
• pears

Fact: Just one cup of blueberries contains 3.6 grams of fiber.

Vegetables

Vegetables are full of fiber and prevent constipation. All veggies are beneficial, however, raw vegetables help more than cooked. Even cooked, one cup of broccoli contains 5.2 grams of fiber. Vegetables such as cauliflower, okra, and spinach have the added benefit of lubricating the intestines easing bowel movements.

Slowly add foods for constipation to your diet while decreasing high-fat foods like:

• cheese
• meat
• ice cream
• processed food

Tip: When increasing fiber it is important to drink the recommended 8 to 10 cups of water a day to aid digestion.

Eat these foods to relieve constipation. For more help with constipation, read our articles on our website, or check out our book, “The Complete Herbal Guide.” Start making small changes today for a healthier tomorrow.