Constipation can be an uncomfortable problem. Fortunately, there are ways to treat and control constipation.
Constipation is a condition in which stool is not passed as regularly as normal. Your stool may become hard and dry and become difficult to pass. You may feel bloated, have pain, or you may strain when you try to go.
Medications like opioids and some vitamins can cause constipation.
In addition, if you are not getting enough fiber, not using the bathroom as soon as you feel the urge to go, or not getting enough exercise, you can become constipated.
To relieve constipation, try to avoid processed or fast foods, such as white breads, pastries, doughnuts, sausage, fast-food burgers, potato chips, and french fries. Instead try to eat breads, crackers, pasta, pancakes, and waffles made with whole grains. Use brown rice instead of white rice, and eat high-fiber cereals.
A diet rich in high-fiber foods can help relieve and prevent constipation. High fiber foods include:
- Asparagus, broccoli, corn, squash, and potatoes (with skin), lettuce, spinach, cabbage
- Legumes (navy beans, kidney beans, chick peas, soy beans, and lentils), peanuts, walnuts, almonds
You can also try sprinkling 1 or 2 teaspoons of bran flakes, ground flax seeds, wheat bran, or psyllium on foods such as yogurt, cereal, and/or soup.
Since everyone has different daily fiber needs, ask your doctor for the right amount of fiber for you. Too much fiber can cause bloating and gas.
Most fruits such as berries, peaches, apricots, plums, raisins, rhubarb, and prunes can help constipation. (Do not peel fruits that have edible skins as these skins are usually rich in fiber)
Do not forget to drink plenty of water.Try to drink 8 to10 cups of liquids, especially water, every day.
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