If you have problems with pooping, then you shouldn’t be embarrassed about since constipation is a common issue. In America, more than 4 million people are dealing with it daily. Although anyone can have this problem in a certain period of life, constipation might affect the quality of life. In other words, it can cause anxiety, bloating, fatigue, and low back pain. So, you need to take some actions in order to make your bowels moving.
The main reason for constipation is fiber deficiency, meaning that you have to increase the daily intake of fiber to 35 grams. From now on, instead of reaching for a laxative the next time you have constipation, consume one of these 10 foods rich in fiber to relieve the discomfort naturally:
This snack is low in calories and rich in fiber. Consume it without flavors and to pop the kernels on your own. Only by eating 3 cups of popcorn, you’ll get 3 grams of fiber
Raspberries are low on sugar and rich in fiber and 1 cup of these berries will provide you with 8 grams of fiber. They control the sugar levels in the blood and cholesterol.
An apple contains 4.4 grams of the recommended daily fiber intake. If you combine it with a couple of spoons of peanut butter, you will get more powerful treat rich in fiber.
Studies proved that rice prevent constipation, because white rice has 1 gram of fiber. The brown one contains 4 grams. Therefore, choose the brown type always if you have troubles in the toilet.
Green soybeans are incredibly healthy because a cup of them has 8 grams of fiber, and plenty of vitamin C, A, iron, calcium, and sodium.
Orange, instead of orange juice for elimination of constipation. 1 orange contains 4 grams of fiber, and flavanol and naringenin, too that act as natural laxatives.
- Flax Seeds
Linseeds are rich in fiber, omega- 3 fatty acids, and lignans. You can obtain their nutrients the best through grinding or soaking. 1 tbsp. of linseeds provides you with 2 grams of fiber.
- Kiwi Fruit
The major drawback of most fruits is the high amount of fructose sugar. However, this is not the case with kiwi, since this fruit contains low sugar levels and high content of vitamin C and fiber. You will get 5 gr of fiber if you eat 1 cup of kiwi.
Oats are a great source of insoluble and soluble fiber. By consumption of just 1 cup of dry oats, you’ll get 2 gr of both types of fiber, which will adjust the consistency of your stool. The soluble fiber will soften it and the insoluble one will make it heavier.
- Aloe Vera Juice
The juice from Aloe Vera will improve the bowel function and will act as a natural laxative. You will find it in bottles.
More Foods which Act as Natural Laxatives:
- Castor oil
- Olive oil