The most effective treatment of constipation is preventing the onset of the symptoms by choosing to eat a healthy diet. The leading cause of constipation is a poor diet – poor choice of foods, irregular eating habits, and not chewing your food enough so that you aid in the digestive process. A healthy diet should consist of plenty of fresh fruits and vegetable, foods that are high in fiber content, and foods that are high in Omega-3 fatty acids. Your diet should include foods for constipation prevention and relief.
Foods Rich in Fiber
The following foods provide a great source of natural fiber and are foods for constipation prevention and relief:
- Wheat bran cereal
- Pinto beans
- Bananas
- Prunes
- Apples
- Raisins
- Salads
- Whole-grain breads
- Raw vegetables
- Pears
- Blueberries
- Strawberries
- Peaches
- Oranges
- Apricots
- Oatmeal
- Whole-wheat spaghetti
- Almonds
- Pistachio nuts
- Peanuts
- Cashews
- Peas
- Brussels Sprouts
- Turnip greens
- Corn
- Potato
- Carrots
Omega-3 Fatty Acids
Your body needs a certain amount of “good” fats. Food that is rich in Omega-3 fatty acids is the healthiest way to get the required amount of fats. Foods that are rich in Omega-3 fatty acids are also good for the prevention of constipation. Here are some good sources for obtaining Omega-3 fatty acids naturally and providing foods for constipation prevention and relief:
- Mackerel
- Herring
- Sardines
- Lake Trout
- Albacore Tuna
- Salmon
- Tofu
- Soybeans
- Canola
- Walnuts
- Flaxseeds
Foods That Help Relieve Constipation
There are many foods for constipation prevention and the relief of the symptoms of constipation:
- Bale fruit – cleans and tones intestines
- Bran products – provides fiber to soften stools
- Guava – provides needed roughage
- Corn syrup – helps to soften stools
- Sugar – helps to soften stools
- Spices – such as cumin, coriander, turmeric powder, fennel, and asafetida makes food easier to digest
- Apple Pectin – provide natural fiber
- Folic Acid – insufficient intake of folic acid can cause constipation
- Honey – natural form of sugar
- Lemon juice – drink with warm water 2-3 times daily
How You Eat
Just as important as what you eat is how you eat. One of the most common causes of constipation is a poor diet – which can consist of poor food choices and irregular eating patterns. You should eat a healthy diet that consists of lots of fresh fruits and vegetables, food high in fiber, and foods that are rich in Omega-3 fatty acids. Cold-water fish should be a regular part of your diet – at least 2 times per week or more. Red meat should be eliminated from your diet – or eaten in small quantities.
How you eat your food is an important element in preventing or relieving constipation. You should adhere to a regular eating schedule. You should try to eat your meals at the same time each day – or as close as possible. Keeping your body on a regular schedule helps your digestive system to work naturally and on schedule. Another area that is controllable by you is chewing your food. If you swallow your food before it is chewed up sufficiently, it makes it harder for your body to digest the food. Be sure to chew your food slowly and chew it into small pieces so that your digestive system does not have to work harder than is necessary. Be sure you have plenty of time to eat your meal and do not have to rush, which can cause you to swallow your food before you have sufficiently chewed it.
It is just as important to take proper care of your digestive system as it is to take care of other parts of your body. If you work with your digestive system and do things that will ease the burden on your digestive system, your digestive system will work with you. The best way to do this is to eat a healthy diet, eat regularly, and to exercise regularly.
