what to eat when constipated

What To Eat When Constipated? The Best Answer

Have you ever got constipated? What to eat when constipated? Everyone can suffer the constipation, especially for the pregnant women. When you experienced the constipation, it is better for you to see and check the problem with your doctors. It is important to have the further diagnosis and symptoms of the digestive problems. Constipation problem is caused by the lack of fiber in your diet plan. For the adults, they need the amount of fibers, approximately 25 up to 30 grams per day. You need to make sure what to consume when constipated. Your diet should provide the adequate fibers which can help you to relieve your digestive problem.

Regard consuming the adequate fibers per day, you need to avoid cramping and bloating on what to eat when constipated. You can add fiber by eating the foods with high fiber property gradually. If you used to consume 10 grams of fiber per day, you do not need to hurry increasing your fiber portion up to 25 grams per day. You need to plan and add the foods which have a great amount of fibers. Make sure that you need to drink the adequate liquid intake. Water is important on what to drink when constipated. Here are some foods which are better to eat when constipated.

What To Eat When Constipated? 9 Foods to Consume when Constipated

1. Berries

Berries can be categorized as the sweet foods. For a natural and effective remedy for constipation, you can consume the berries, including blackberries, raspberries, and strawberries. Most of nutrition experts stated that those berries provide the excellent amount of fibers. A cup of fresh strawberries contains 4 grams of fibers and a cup of blackberries provide 7.6 grams of fibers. There are 8 grams of fiber when you consume a cup of fresh raspberries. Berries contain low calories so that you can consume the berries in larger number. If you do not want to eat the plain berries, you make them into the juices or you can add the slices of fruits as the pancake topping.

2. Beans

Another food to eat when constipated is beans. You can try eating beans regularly. Beans are known as the best source of fiber. Most of people consider that the high fibers are just found in the fruits. It is not absolute. Fiber can be found in the beans. Beans preserve the double size of fibers compared to the most vegetables. You can serve a cup serving of navy beans and you can gain approximately 19 grams of fiber. A cup serving of kidney beans contains 16.4 grams of fiber. The other types of bean, lima beans and pinto contain about 12 grams of fiber per serving cup. It is relatively easy to consume beans. You can add them into your soups, salad, and pasta.

what to eat when constipated3. Dried Fruit Snack

The next food is dried fruit snack. Have you ever eaten dried snacks? There are many dried snacks and some of them are figs, dates, raisins, and apricots. All of those dried snacks can be categorized as the excellent sources of dietary fiber. Those snacks can be beneficial for relieving the constipations. Those snacks, especially prunes are rich in dietary fiber. The snacks contain the natural laxative, also known as the subtitle. Sorbitol has the similar carbohydrate types with the fibers. It has the similar molecular structure with sugar. One of the primary function of fiber in the digestive system is fiber is not digested so it will keep the water. The water will help you to soften the stool so that it will relieve the constipation problems.

4. Whole Grain Bread

Another food that what to eat when constipated is bread from whole grain. When you want to have the good digestive system, you can switch your bread into the whole grain bread. The bread which is made from whole grains is rich in dietary fiber and low in fat. It has the complex carbohydrate. If you want to buy bread at the supermarket, you should check the ingredients firstly. If it is made from whole grains, you can purchase it.

5. High Fiber Cereal

The fifth food to eat when constipated is a cereal which contains high fiber. You can start your day by eating the cereal. Long time ago, consume cereals was like cardboard but it is not anymore. There are many cereals which provide the high fibers. You can select the cereal, which has minimum 5 grams of fiber in each serving. If you face the difficulty to find it, you can sprinkle a few tablespoons of flax seed or wheat bran on the top of your cereal.

6. Broccoli

Broccoli contains the excellent amount of fiber. It can be categorized as the great source of nutrients and it is low in calories. It is better for you to consume raw broccoli. If you cook the broccoli, it will reduce the fiber content inside. You can broil, steam or bake your broccoli if you want to eat the cooked broccoli.

7. Nuts

Did you know that nuts are a great source of fibers? Like broccoli and beans, including nuts, peanuts, walnuts, and Brazil nuts, it contains a great amount of fiber. Two ounces of walnuts contain 6.6 grams of fiber, whereas two ounces of pistachios provide 5.8 grams of fiber. You need to know that nuts are calorie dense.

8. Pears, Plums, and Apples

If you want to relieve your pain during constipated, you can eat the fruits, especially raw fruits. Fruits contain high dietary fibers and they can help you to treat your constipation. You can choose pears, apples, and plums. Those fruits preserve the higher dietary fibers among the other fruits. Those fruits are rich in pectin, a property which makes fiber.

9. Baked Potatoes

Food which to eat when constipated is medium baked potatoes. You can eat a baked potato with its skin contain 3.8 grams of fiber. Then, you can boil or mash the potatoes and you can eat them. You should avoid making the potatoes into French fries because they have the high fats.