Fruits rich in dietary fibre such as peaches, berries, raisins, apricots, plums and prunes are great sources of nutrients. They are extremely good for bowel movement too. Fruits like Papaya and banana too help in removing constipation and are easily available.
It is a lesser known fact that cooked or dried fruits are much more suitable to the human body than raw ones. As far as possible, consume the fruits along with the peel for best result.
Vegetables and Tubers
Almost all the parts of vegetables including the stalk, leaves, roots and skin, are good sources of fibre. Consuming plenty of green leafy vegetables is a proven way of ensuring regular bowel movement and maintaining good health, as they are also rich sources of nutrients.
The vegetables and tubers that you may eat to avoid constipation are kale, lettuce, spinach, carrots, sweet potatoes with skin, tapioca, brussel sprouts, potatoes and cucumber among others. Eating raw vegetables is not a great idea if you suffer from constipation. Always eat them cooked.
Although fruits, vegetables and tubers are helpful in easing constipation, some are very gassy and must be avoided if you are sensitive to them.
Now it's common knowledge that one should steer clear of almost all white food such as white flour, white rice, white sugar and white bread and, instead, go for wholesome foods. Whole grains such as brown rice, quinoa, rye, barley and rye are classic examples of foods with dietary fibre that aid in easing constipation.
Nuts and Seeds
Nuts such as almonds, walnuts and boiled groundnuts are rich in fibre and can help to ease constipation. Some edible seeds such as chiaseeds, flaxseeds and fennel seeds too help to ease the stomach.
Chia may be sprinkled on to salads or blended in while making smoothies. Chewing fennel seeds eases bloating, while ground and powdered flaxseeds are a great prescription for fibre and good health. Some seeds, such as psyllium, generate bulk and act as laxatives.
Legumes such as chickpeas, lentils, soybeans and kidney beans are great sources of fibre and help to mitigate constipation. However, these are very gassy and can aggravate the symptoms of irritable bowel syndrome, hence must be consumed only if one is not overtly sensitive to them.
Hot Tea and Snacks
If you are someone who is constantly suffering from irregular bowel movement, brew yourself a cup of hot herbal tea, with fennel or anise seeds.
Snacking on high-fibre and healthy snacks such as granola bars, nuts, hummus, fruits or carrots is a very healthy and sensible option for those suffering from constipation. Take care to avoid biscuits, bread or other pastries as these low-fibre junk foods only help to worsen your condition and ruin your overall health.
Make sure you drink 8-10 glasses of water every day. If constipation continues despite fibre intake, try increasing fibre consumption to 20-25 gms per day. If the condition is chronic, try an elimination diet after consulting a doctor. This will help you to identify the food that is causing the condition.
Always remember that plant -based foods are ideal in removing constipation while the opposite holds good for food sourced from animals.