Six foods that help ease constipation.

Constipation is a common problem and characterized by fewer than three bowel movements per week. Believe it or not, chronic constipation – infrequent bowel movements or difficulty passing stool that lasts for several weeks – affects around 60 million Americans.

Did you know that by making small changes to your diet you can help move things along?

Foods high in fiber and water can help alleviate constipation, in addition to….

  • 1 Prunes

    Prunes, a dried version of a plum, are packed full of dietary fiber which our bodies need for healthy bowel movements; women should consume approximately 25 grams of dietary fiber per day and men 38 grams daily. If you’re feeling constipated, munch on a handful of tasty prunes or roast with sliced carrots and your favorite herbs.

  • 2 Berries

    A cup of raspberries contains 8 grams of dietary fiber and just 64 calories. Berries are hydrating too. Strawberries are more than 90% water. When consuming foods with high water content this helps to reduce the risk of constipation. Cucumber and celery are also high in water content. When it comes to ‘how much water should you drink in a day?’ my advice is if you’re thirsty you’re most likely already dehydrated so drink regularly.

  • 3 Popcorn

    Popcorn is a low-calorie way to add fiber to your diet. Just remember not to smother it in butter and salt. Like whole grains, popcorn contains magnesium, which is important for muscle conductivity – the digestive tract is, essentially, one long muscle.

  • 4 Nuts

    Nuts, such as walnuts and almonds, contain a healthy dose of fat, protein, and fiber. In addition to lowering cholesterol and protecting your heart, healthy fats can help lubricate the gut.

  • 5 Oatmeal

    One cup of oats contains 8 grams of fiber, about half of which is soluble. This type of fiber attracts moisture and helps stool pass more easily. If you’re feeling backed up give a bowl of oats with fresh fruit, or nuts, a try.

  • 6 Brocolli

    One chopped cup of broccoli contains more than 2 grams of fiber and is made up of 90% water. Broccoli also contains magnesium, which we already know is great for digestion.

If you want to keep things moving, avoid low fiber foods and dairy products. Also, stay clear of processed foods, French fries, and chips.

Dehydration, stress, and inactivity can all contribute to constipation. So, if you suffer from chronic constipation it’s likely not just your diet causing a problem. Stress can do awful things to our bodies. Don’t rely on laxatives. Come in and see me and we’ll get you back to your healthy self.

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